Buffalo style chicken dip is a popular appetizer or party food. It’s made by mixing shredded chicken with hot sauce, ranch dressing, and cream cheese. The flavors are inspired by the classic buffalo chicken wings. Some versions also include blue cheese crumbles.
Many people wonder if this tangy, creamy dip is safe to eat on a gluten-free diet. For those avoiding gluten, checking labels and understanding ingredients is key. In this article, we’ll take a detailed look at whether buffalo chicken dip is naturally gluten-free and what to watch out for when purchasing it pre-made.
Is Buffalo Chicken Dip Naturally Gluten-Free?
The main ingredients in buffalo chicken dip are:
– Shredded chicken
– Hot sauce
– Cream cheese
– Ranch dressing
– Blue cheese crumbles (optional)
None of these ingredients naturally contain gluten.
Chicken is a naturally gluten-free meat. As long as no breaded products or marinades with gluten-containing ingredients are used, plain shredded chicken breast is fine on a gluten-free diet.
Hot sauce is made from chili peppers, vinegar, and salt. These are all gluten-free ingredients. Popular brands like Frank’s RedHot and Tabasco do not contain gluten.
Cream cheese is a dairy product made from milk and cream. It does not naturally contain gluten.
Ranch dressing gets its flavor from herbs, spices, vinegar, and dairy ingredients like buttermilk. It does not typically contain gluten.
Finally, blue cheese crumbles provide the classic buffalo flavor. Cheese made from milk is naturally gluten-free.
So the core ingredients in homemade buffalo chicken dip are gluten-free. However, there are some considerations when purchasing pre-made dips.
Purchasing Buffalo Chicken Dip from the Store
When buying buffalo chicken dip from your grocery store’s refrigerated section, check the label carefully. Pre-made dips often include thickening agents to improve the texture. Some common ingredients added to buffalo chicken dip are:
– Xanthan gum
– Guar gum
– Modified food starch
These ingredients help thicken the dip and make it creamier. They allow it to be mass produced for grocery stores. However, some thickeners do contain gluten or risk cross-contamination:
Xanthan Gum
Xanthan gum is produced by fermenting sugar with a bacteria called Xanthomonas campestris. This acts as a thickener and emulsifier to help blend the ingredients smoothly. Xanthan gum is naturally gluten-free. It is a safe option for gluten-free buffalo chicken dip.
Guar Gum
Like xanthan gum, guar gum also works as a thickening agent. It comes from guar beans which are gluten-free. However, some experts recommend avoiding guar gum unless the product is certified gluten-free. This is because guar gum is made using equipment that processes wheat and cross-contamination is possible.
Modified Food Starch
This common ingredient for better texture is higher risk. Food starch can be made from corn, potatoes, wheat, and other starchy foods. Unless the source is specified, such as “corn starch”, modified food starch may be from wheat and contain gluten.
In addition to thickeners, there are a few other ingredients to look out for:
– Flour – Added flour could be wheat-based and contain gluten. Choose dips with no added flour.
– Stabilizers – Ingredients like maltodextrin can sometimes be made from wheat and contain traces of gluten. Opt for dips without extra stabilizers.
– Flavorings – Artificial flavors, spices, and seasoning mixes may have hidden gluten. Purchase plain dips over bold flavored varieties.
– Breading – Some buffalo chicken dips contain fried chicken tenders rather than plain shredded chicken. The breading and flour used likely has gluten.
For maximum safety, check the label carefully and contact the manufacturer with any questions. Or, stick to purchasing plain buffalo chicken dip and flavoring it yourself.
Making Your Own Gluten-Free Buffalo Chicken Dip
The safest option is to make your own gluten-free buffalo chicken dip at home. This requires just a few simple ingredients:
Ingredients
– 2 cups shredded, cooked chicken breast (about 2 whole breasts)
– 1 (8 ounce) package cream cheese, softened
– 1/2 cup buffalo wing sauce or hot sauce
– 1/2 cup ranch or blue cheese salad dressing
– 1/2 cup crumbled blue cheese (optional)
Instructions
1. Cook 2 boneless, skinless chicken breasts until cooked through and shred with two forks into bite-sized pieces.
2. In a medium bowl, beat together the cream cheese until smooth and creamy. Mix in 1/2 cup of wing sauce or hot sauce such as Frank’s RedHot.
3. Add the shredded chicken and toss to coat evenly with the sauce mixture.
4. Stir in the ranch or blue cheese dressing until combined.
5. Transfer the dip to a serving dish and top with crumbled blue cheese if desired.
6. Serve with cut vegetables, crackers, chips, or gluten-free bread for dipping.
7. Store leftovers covered in the refrigerator for 3-4 days.
This easy homemade recipe allows you to control all the ingredients. By using plain shredded chicken, cream cheese, hot sauce, and ranch dressing you can feel confident it’s 100% gluten-free. Adjust the spiciness by adding less or more hot sauce to suit your taste.
Serving Gluten-Free Buffalo Chicken Dip
Buffalo chicken dip is the perfect party food. You can serve it warm or chilled. Here are some tips for serving your gluten-free buffalo chicken dip:
– Offer an assortment of dippers like celery, carrots, bell peppers, broccoli, cauliflower, and gluten-free crackers.
– Try dipping corn chips, gluten-free pretzels, or rice crackers for a crunchy pairing.
– Slice some gluten-free bread or buns into cubes for dipping.
– Set up a build your own station with chicken, buffalo sauce, blue cheese, and veggie crudités and let guests assemble their own dip.
– Transfer to a slow cooker or mini crockpots to keep warm for parties.
– Top with extra shredded chicken, crumbled blue cheese, or ranch dressing.
– For special occasions, hollow out a gluten-free bread loaf and fill with dip.
Buffalo chicken dip also works well as a flavorful sandwich filling. Simply spread some on your favorite gluten-free bread. Grilled chicken breasts, lettuce, and tomatoes make perfect toppings.
Gluten-Free Substitutions for Chicken
While chicken is naturally gluten-free, some people on a gluten-free diet also avoid poultry for dietary reasons. Fortunately, buffalo dip works great with other proteins too. Consider these substitutions:
– Shredded rotisserie turkey breast
– Cooked ground beef or turkey
– Drained and flaked salmon
– Diced firm tofu
You can also make vegetarian and vegan versions by substituting 8 ounces of drained chickpeas in place of the chicken. Simply add all the other buffalo dip ingredients as directed.
Dairy-Free Substitutions
Along with gluten, some people must avoid dairy products like cream cheese and ranch dressing. Here are some simple dairy-free swaps:
– Instead of cream cheese, use hummus, mashed avocado, or plain Greek yogurt.
– For the ranch dressing, use olive oil and seasonings or a vegan ranch.
– Omit the blue cheese crumbles or use a non-dairy cheese.
– To make it vegan, use plant-based cream cheese and ranch dressing.
With these substitutions, buffalo chicken dip can be enjoyed on all types of special diets. The zesty flavors pair well with the cool and creamy base, no matter how it’s prepared.
Should I Make Gluten-Free Buffalo Chicken Dip in the Slow Cooker?
Using a slow cooker is an easy hands-off way to keep buffalo chicken dip warm for serving. However, most recipes call for just 15-20 minutes of prep time on the stovetop anyway.
Here are some pros and cons of making this dip in the slow cooker:
Pros
– No need to preheat the oven.
– Keeps dip hot for parties without reheating.
– More hands-off method.
– Can prep ingredients ahead then mix together and cook on-site.
Cons
– Ingredients may separate while cooking longer.
– Chicken breast may dry out rather than staying tender.
– Hard to adjust seasoning and consistency.
– Requires dirtying another appliance.
Overall, the stovetop method is recommended over a slow cooker. Buffalo chicken dip comes together quickly with about 5 minutes of active cooking time. This allows the ingredients to blend while still being thick and creamy.
However, if you need to keep the dip hot for extended periods, transferring to a slow cooker on low is certainly an option. Just be sure to stir occasionally and add extra creaminess as needed.
Can I Make Buffalo Chicken Dip in My Instant Pot?
While slow cookers aren’t the best fit, using an Instant Pot is a quick and easy way to make buffalo chicken dip. Here is a simple Instant Pot buffalo chicken dip recipe:
Ingredients
– 2 boneless skinless chicken breasts, frozen or fresh
– 1⁄2 cup buffalo wing sauce
– 8 oz cream cheese, cut into cubes
– 1⁄2 cup ranch dressing
– 1⁄2 cup crumbled blue cheese
Instructions
1. Add chicken breasts to Instant Pot and add 1 cup water. Seal lid and pressure cook on high for 10 minutes (or 15 minutes for frozen chicken).
2. Use natural pressure release, then shred chicken with two forks once cool enough to handle.
3. Add hot sauce and stir. Add cream cheese cubes and ranch dressing. Seal lid and cook 5 minutes on high pressure.
4. Use quick release, then stir dip until smooth and creamy.
5. Stir in blue cheese crumbles until mixed throughout.
6. Serve the dip warm, or let cool slightly for a thicker texture.
Cooking the chicken and melting the cream cheese hands-off makes this recipe fast and easy. The ingredients incorporate smoothly thanks to the steaming action of the Instant Pot.
This is a convenient option for making buffalo chicken dip gluten-free. You control all the ingredients and avoid potential cross-contamination.
Top 5 Tips for Making the Best Gluten-Free Buffalo Chicken Dip
Follow these simple suggestions for perfect buffalo chicken dip every time:
1. Use real shredded chicken breast instead of ground chicken which may be gummy. Bake, grill, or poach chicken then hand shred into bite-sized pieces.
2. Allow cream cheese to come to room temperature before mixing. This creates a super smooth and creamy base.
3. Pick your favorite hot sauce and add to taste. Franks and Tabasco are classics. For extra kick try Valentina or Cholula.
4. Adjust ranch and blue cheese amounts based on preference. More blue cheese provides a pungent bite while ranch makes it creamy.
5. Serve immediately or chill overnight in the fridge. The flavors meld together wonderfully when made a day ahead.
With flavorful chicken in a cool, creamy sauce and optional crumbled blue cheese, this buffalo dip is hard to resist! Made with simple real-food ingredients, it can easily be enjoyed gluten-free.
Common Questions
Can I use rotisserie chicken?
Yes, shredded rotisserie chicken works great in buffalo chicken dip! Make sure it’s plain chicken without any breading or marinade that may contain gluten.
Is buffalo chicken dip keto-friendly?
Buffalo chicken dip fits into a keto diet! With minimal carbs from high fat ingredients like cream cheese and ranch, it can be enjoyed on a low carb ketogenic meal plan.
Can I freeze buffalo chicken dip?
Buffalo chicken is very freezer-friendly. Prepare the recipe then transfer to freezer containers leaving 1-inch headspace. Thaw in the refrigerator overnight before serving.
What goes well with buffalo chicken dip?
Serve with cut raw veggies, gluten-free crackers, potato or tortilla chips, pretzel crisps, potato skins, or pork rinds for dipping. Celery and carrots are classic pairings.
How long does buffalo chicken dip last?
Store prepared buffalo chicken dip in the fridge up to 4 days. You can also freeze it for 1-2 months. Make sure leftovers reach 165°F when reheating.
The Bottom Line
Buffalo chicken dip is naturally gluten-free when made with simple whole food ingredients like shredded chicken, hot sauce, cream cheese, and ranch dressing. However, some pre-made store-bought versions may contain thickening agents or flavorings with hidden gluten. To be safe, make your own at home or vigilantly read labels. Look for added gums, starches, and flours. With homemade buffalo chicken dip and the right dippers, you can safely enjoy this popular appetizer on a gluten-free diet.
