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Vegetarian Buffalo Dip

Recipe created by Chrissy Carroll, MPH, RD of Snacking in Sneakers
Prepping a snack spread for the big game? You’ll definitely want to include this vegetarian buffalo dip as part of your menu! This recipe features a base of sweetpotatoes and chickpeas for a plant-forward dip with the bold buffalo flavor you love. Each serving packs in 8 grams of protein and 3 grams of fiber for an option that’s as equally nutritious as it is delicious. Plus, it’s easy to make with less than 10 ingredients. 
Prep Time15 minutes
Cook Time35 minutes
Course: Appetizer
Cuisine: American
Servings: 9
Calories: 149kcal

Ingredients

  • 2 medium North Carolina sweetpotatoes
  • 15 oz chickpeas drained and rinsed
  • ¾ cup 1% lowfat cottage cheese
  • 1 cup shredded sharp cheddar cheese
  • ½ cup hot sauce (recommend Frank’s Red Hot)
  • ¼ cup light ranch dressing
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 3 green onions sliced

Instructions

  • Preheat oven to 350 degrees F. Grease an 8x8 baking dish. 
  • Place the sweetpotatoes on a microwave safe plate. Poke a few holes in each with a fork, then cover with a damp paper towel. Microwave for approximately 6-7 minutes, or until sweetpotatoes are fully tender. Let cool for a few minutes on the plate.
  • Add the drained chickpeas to a mini food processor bowl or blender cup. Pulse a few times, leaving some texture to the chickpeas. Pour into a large mixing bowl. 
  • In the same food processor bowl or blender cup, add the sweetpotato flesh (discard the skin or save it for another recipe) and cottage cheese. Process until smooth. Pour into the mixing bowl with the chickpeas. 
  • Add the cheddar cheese, hot sauce, light ranch, garlic powder, and onion powder to the mixing bowl with the chickpeas, sweetpotatoes, and cottage cheese. Stir all ingredients together until well combined.
  • Pour the mixture into the 8x8 dish, spreading evenly. Bake at 350 degrees F for approximately 25-30 minutes, or until dip is hot and bubbly. 
  • Let cool for a few minutes, then garnish with the green onions. Serve warm with vegetables, crackers, or tortilla chips. Enjoy! 

Notes

This recipe makes approximately 3 cups of dip, equating to nine servings of ⅓ cup each.
Nutrition Facts
Vegetarian Buffalo Dip
Serving Size
 
1
Amount per Serving
Calories
149
% Daily Value*
Fat
 
6.5
g
10
%
Saturated Fat
 
3
g
19
%
Sodium
 
825
mg
36
%
Carbohydrates
 
15
g
5
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
8
g
16
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1 | Calories: 149kcal | Carbohydrates: 15g | Protein: 8g | Fat: 6.5g | Saturated Fat: 3g | Sodium: 825mg | Fiber: 3g | Sugar: 4g