How many carbs are in Frank’s Buffalo Chicken Dip?

Frank’s Buffalo Chicken Dip is a popular appetizer made with shredded chicken, hot sauce, and a creamy base. It’s a fan favorite for game day snacks, parties, and potlucks. But if you’re watching your carb intake, you may be wondering just how many carbs are hiding in this addictive buffalo chicken goodness.

In this article, we’ll break down the full nutrition facts and carb count in Frank’s Buffalo Chicken Dip. We’ll look at the original recipe, lower carb variations, and how many carbs are in one serving. We’ll also provide some tips for lightening it up if you want all the flavor without all the carbs.

What Are The Main Ingredients In Frank’s Buffalo Chicken Dip?

The original recipe for Frank’s Buffalo Chicken Dip calls for just 8 main ingredients:

– Shredded chicken – The base of the dip is cooked, shredded chicken breast. Chicken breast is a lean, low carb protein.

– Hot sauce – Frank’s Redhot Original Cayenne Pepper Sauce adds that signature spicy, buffalo kick. Hot sauce is very low carb.

– Cream cheese – Full fat brick-style cream cheese provides the creamy base. Cream cheese does contain some natural sugars.

– Ranch dressing – The ranch adds more tangy creaminess and flavor. Ranch dressing often contains hidden sugars.

– Cheddar cheese – Shredded cheddar cheese adds cheesy richness. Hard cheeses like cheddar contain minimal carbs.

– Blue cheese – Crumbled blue cheese ups the savory, funky flavor. Blue cheese is low carb.

– Green onions – Sliced green onions provide color and mild onion flavor. Green onions are very low carb.

– Salt & pepper – Just a dash of salt and pepper for seasoning. No carbs here.

So the core ingredients run the gamut from very low carb components like the chicken, hot sauce, and cheeses, to higher carb ingredients like the cream cheese and ranch dressing. Now let’s look at the nutrition information and carb count.

What Is The Total Carb Count In Frank’s Buffalo Chicken Dip?

The nutrition facts can vary a bit depending on if you use full fat or reduced fat dairy products. But in general, a 2 tablespoon serving of the original recipe for Frank’s Buffalo Chicken Dip contains around:

– Calories: 180
– Fat: 16g
– Carbs: 2g
– Fiber: 0g
– Net carbs: 2g
– Sugar: 1g
– Protein: 8g

So a single 2 tablespoon serving comes in at just 2g net carbs. This carb count is based on using full fat dairy products like cream cheese, ranch, and cheddar. If lighter dairy products are used, the carb count may be slightly lower.

Based on the macro ratios, about 11% of the calories in Frank’s Buffalo Chicken Dip come from carbs. This qualifies it as a low carb, keto friendly recipe.

How Many Carbs Are In Frank’s Buffalo Chicken Dip Based On Serving Size?

The nutrition information provided above is for a 2 tablespoon serving size. But when making a batch of this addictive dip, chances are you aren’t carefully measuring out 2 tablespoon portions. You’re likely to enjoy it by the heaping spoonful or with dippers like celery and carrot sticks, crackers, or chips.

So let’s calculate the carb count based on some typical serving sizes:

2 tablespoons (30g): 2g net carbs
– 1/4 cup (60g): 4g net carbs
– 1/2 cup (120g): 8g net carbs
– 3/4 cup (180g): 12g net carbs
– 1 cup (240g): 16g net carbs

As you can see, the carbs add up quickly if you consume multiple portions. A 1/4 cup serving of the dip equates to a reasonable 4g net carbs. But a whole cup would tally 16g net carbs.

To put this in perspective, most keto meal plans aim for around 20-50g net carbs per day. So a single 1 cup serving of Frank’s Buffalo Chicken Dip could use up nearly a whole day’s worth of carbs on its own!

Tips For Reducing The Carbs In Frank’s Buffalo Chicken Dip

If you want all the bold spicy flavor but don’t want all the carbs, here are some easy tips for making a lower carb version of Frank’s Buffalo Chicken Dip:

– Use reduced fat or fat free dairy products. The full fat cream cheese and ranch dressing really up the carbs. Opting for lower fat or fat free versions cuts carbs while keeping the creamy texture.

– Skip the ranch dressing altogether or use just 1-2 tablespoons per batch. The buffalo flavor still shines through without it.

– Increase the amount of Franks Redhot sauce. The hot sauce offers big buffalo flavor without carbs or calories.

– Add more cheese. Load up on the cheddar and blue cheese for extra tang.

– Use larger, sturdier dippers like celery and carrots instead of crackers or chips. Dippers with more fiber and crunch let you savor the dip for fewer carbs.

– Portion carefully into servings using a measuring spoon or cup instead of free-dipping. It’s easy to overdo it when the dip is sitting in front of you!

What About Light Versions Like Buffalo Chicken Dip With Greek Yogurt?

There are many lighter variations of Buffalo Chicken Dip made with Greek yogurt rather than cream cheese and sour cream.

This version typically contains around:

– Calories: 60
– Fat: 2g
– Carbs: 3g
– Fiber: 0g
– Net carbs: 3g
– Sugar: 2g
– Protein: 9g

As you can see, swapping the full fat dairy for Greek yogurt cuts the carbs roughly in half, to just 3g net carbs per 2 tablespoon serving. The protein also jumps up to 9g from 8g.

Just be sure to stick with plain, unsweetened Greek yogurt for the lowest carb count. Flavored Greek yogurts contain added sugars.

You can also make it with a combo of cream cheese and Greek yogurt. This keeps the rich, creamy texture while lowering the overall carbs.

Keto Buffalo Chicken Dip

Here is one recipe for Keto Buffalo Chicken Dip that minimizes carbs by using Greek yogurt and ditching the ranch:


– 2 (5 oz) cans chicken, drained and flaked
– 4 ounces cream cheese, softened
– 1/2 cup plain Greek yogurt
– 1/2 cup hot sauce (Frank’s RedHot)
– 1 1/2 cups shredded cheddar cheese
– 1/4 cup crumbled blue cheese
– 2 tablespoons chopped green onions
– Salt and pepper to taste


1. In a medium bowl, combine chicken, cream cheese, Greek yogurt, hot sauce, cheddar cheese, blue cheese, green onions, salt and pepper.

2. Transfer dip to an oven-safe dish. Bake at 350??F for 20 minutes until bubbly.

3. Let cool 5 minutes before serving. Enjoy with celery sticks and other low carb veggies.

This version cuts the carbs down to around 3g net carbs per serving. It keeps all the cheesy, spicy buffalo flavor you love while reducing the overall carb impact.

Cooking Tips

To make the lowest carb Buffalo Chicken Dip every time, follow these helpful cooking tips:

– Use organic chicken breast without fillers or binders for the fewest carbs and cleanest nutrition profile.

– Always drain canned chicken well to remove excess liquid and reduce carbs.

– Allow cream cheese to fully soften to room temp before mixing for best texture.

– Use full fat dairy products over low fat or fat free for better richness.

– Add the Frank’s RedHot sauce slowly until you achieve the desired spice level.

– For maximum creaminess, allow dip to cool for 5-10 minutes before serving.

– Garnish with extra shredded cheddar, crumbled blue cheese, chopped green onions, or bacon bits.

– Pair with low carb dippers like celery, jicama, bell pepper strips, and carrot sticks.

Storing and Freezing

Here are some tips for storing leftovers or freezing batches of Buffalo Chicken Dip for later:

– Store in an airtight container in the fridge for 3-4 days.

– Let cool completely before transferring to the fridge.

– Freeze in freezer safe containers or resealable bags.

– Freeze for up to 3 months. Thaw overnight in fridge before serving.

– Reheat thawed dip slowly over low heat, adding milk or cream a little at a time to thin out if needed.

– Stir frequently when reheating to prevent separating or burning.

– For crispiest texture after freezing, spread dip in a baking dish and bake at 350??F for 15-20 minutes until hot and bubbly.

– Freeze plain or with dippers like celery and pepper strips for ready-to-bake meals.

Serving Suggestions

Frank’s Buffalo Chicken Dip is fantastic for any occasion. Here are some serving ideas:

– Game day hangs – Serve with celery, carrots, jicama sticks, and bell peppers.

– Movie night in – Pair with pork rinds or low carb crackers.

– Potlucks – Bring to barbecues, birthday parties, neighborhood gatherings.

– Holiday feasts – It’s a great keto-friendly addition to Christmas, Thanksgiving, Easter spreads.

– Work events – Makes for an easy weekday lunch or office party snack.

– Date night – Enjoy as an appetizer with steak, wings, or burgers.

This flavorful dip is sure to be a hit wherever it’s served. Just watch portions to keep carbs in check.


Frank’s Buffalo Chicken Dip is a stellar low carb snack or appetizer option. While the original recipe clocks in at 2g net carbs per 2 tablespoon serving, the carbs add up fast when enjoying larger portions. Lightened variations made with Greek yogurt reduce the total carbs down to around 3g per serving for a keto-friendly option. Just pay attention to serving sizes, stick with whole food dippers, and enjoy this tangy, creamy buffalo goodness the smart way.

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