Yummy Low FODMAP Buffalo Dip
Ingredients
MAKE GLUTEN FREEMakes 16 servings
SEASONED CHICKEN
450
chicken breast fillets (skin removed)
1
garlic infused oil*
1
smoked paprika
0.5
ground cumin*
1
salt & pepper
HOMEMADE RANCH
0.3333
mayonnaise*
0.3333
sour cream
0.25
low FODMAP milk*
2
fresh parsley (finely chopped)
2.5
dried chives
1
dried dill
1
apple cider vinegar*
0.25
garlic infused oil*
0.5
worcestershire sauce (optional)*
1
salt & pepper
BUFFALO CHICKEN DIP
250
lactose free cream cheese
0.25
green onions/scallions (green leaves only, finely chopped)*
0.5
black pepper (freshly ground)
3
sriracha sauce (you can add more to taste - max 3 tbsp per batch)
2
tomato ketchup*
2
colby cheese (grated)
1
cheddar cheese (grated)
FOR TOPPING
0.5
colby cheese (grated)
0.25
cheddar cheese (grated)
Yummy Low FODMAP Buffalo Dip
Take your entertaining to the next level with this incredible low FODMAP buffalo dip! This bubbling hot dip is creamy, and cheesy, and hearty and ridiculously moreish all at once. It’s so good your guests will be fighting over it!
Now, we did have to work some magic here to make this dip low FODMAP. Here’s what we changed. We made our own ranch dressing that contains a low FODMAP amount of sour cream and doesn’t have any onion. We also swapped Franks Red Sauce, which hasn’t been tested for FODMAPs, for sriracha sauce and used a smaller amount to create a very mild level of heat (I don’t like spicy food but loved this dip) - if you can tolerate more heat, then you can add more sriracha. We also added a bit more depth to the dish by air-frying some chicken in spices before shredding it. These tweaks created a magical dip that’s FODMAP friendly.
Just be mindful that this recipe is high in fat. If your gut symptoms are triggered by high fat meals, then you might want to skip this recipe even though it's low FODMAP.
Serving suggestion: We love serving buffalo dip with plain or lightly salted corn chips or gluten free crackers.
-
Gluten Free -
Low FODMAP -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 16
SEASONED CHICKEN
450
chicken breast fillets (skin removed)
1
garlic infused oil*
1
smoked paprika
0.5
ground cumin*
1
salt & pepper
HOMEMADE RANCH
0.3333
mayonnaise*
0.3333
sour cream
0.25
low FODMAP milk*
2
fresh parsley (finely chopped)
2.5
dried chives
1
dried dill
1
apple cider vinegar*
0.25
garlic infused oil*
0.5
worcestershire sauce (optional)*
1
salt & pepper
BUFFALO CHICKEN DIP
250
lactose free cream cheese
0.25
green onions/scallions (green leaves only, finely chopped)*
0.5
black pepper (freshly ground)
3
sriracha sauce (you can add more to taste - max 3 tbsp per batch)
2
tomato ketchup*
2
colby cheese (grated)
1
cheddar cheese (grated)
FOR TOPPING
0.5
colby cheese (grated)
0.25
cheddar cheese (grated)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
227
Fat
17.4g
Saturates
9.5g
Protein
14.4g
Carbs
3.2g
Sugars
1.3g
Fibre
0.3g
Salt
0.3g
Iron
0.6mg
Calcium
216.2mg
Calories
226
Fat
17.4g
Saturates
9.5g
Protein
14.4g
Carbs
2.9g
Sugars
1.2g
Fibre
0.3g
Salt
0.3g
Iron
0.6mg
Calcium
218.8mg
Calories
227
Fat
17.4g
Saturates
9.5g
Protein
14.4g
Carbs
3.2g
Sugars
1.3g
Fibre
0.3g
Salt
0.3g
Iron
0.6mg
Calcium
216.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC / 355ºF fan force function.
- Cut the chicken into small tenders. Place in a bowl. Drizzle with garlic infused oil and sprinkle with the smoked paprika, cumin and a few grinds of salt and pepper. Using tongs, toss well to combine. Place in the air fryer and cook at 190ºC (375ºF) air fryer mode for 18 minutes, until the chicken is cooked through OR pan fry for 3-4 minutes per side over medium heat until golden and cooked through.
- While the chicken cooks, make the ranch dressing. In a large bowl mix the ranch dressing ingredients until smooth.
- Chop the cream cheese into cubes.
- Add the ranch dressing and cream cheese to a saucepan and place over medium-low heat. Stir until the cream cheese melts and the mixture becomes smooth. Remove from the heat.
- Transfer the ranch/cream cheese mixture back into the large bowl.
- Slice the cooked chicken and then finely dice into little pieces (you want really small scoop-able pieces). Finely slice the green leaves of the green onion/spring onion.
- Add the diced chicken, green onion/spring onion, black pepper, sriracha, tomato sauce/ketchup, grated colby and cheddar cheese (the amount for the buffalo dip) into the bowl with the ranch/cream cheese mixture. Stir until well combined. Taste - if you want more heat then add more sriracha now.
- Transfer the mixture into a 1.5 litre / 6 cup capacity casserole dish and top with the remaining cheese. Bake in the oven for 20 minutes until the dip is bubbly and the cheese is golden. At the end of cooking, you can grill/broil the top of the dish in the oven for 1-2 minutes to create a more golden/brown top.
- Serve with a sprinkle of extra green onion/spring onion leaves and enjoy! We love serving with plain or lightly salted corn chips or plain gluten free crackers.
- Storage: This low FODMAP buffalo dip can be kept for 3 days in the fridge. Reheat until hot before serving either in the microwave or oven.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Apple cider vinegar is low FODMAP as the fermentation process reduces the FODMAP to a level that is low FODMAP.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Ideally choose a tomato ketchup that does not include onion or garlic powder or high fructose corn syrup. If you can't find a brand that meets this criteria then limit your serve to 13g (slightly less than 1 tablespoon).
Gluten Free Tips
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
