Buffalo Chicken & Cauliflower Dip

Buffalo Chicken & Cauliflower Dip

Where are all of my Buffalo Chicken Dip lovers at? I absolutely love a classic Buffalo Chicken Dip, and so I wanted to create a healthier version that is free from dairy. This dip is dairy and gluten free, and it is Whole 30, Keto, and Paleo compliant. Serve this up with some veggies, crackers, or chips for a crowd pleasing appetizer for your next dinner party!

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I absolutely adore all of Primal Kitchen’s products. All of their products are simple and clean. Most of them are Whole 30, Paleo, dairy, and gluten free. They have a high quality standard for each and every product they put out. They have a variety of sauces, salad dressings, oils, pasta sauces, collagen, and protein available at most stores such as Target and Whole Foods. I recommend them for anyone wanting to make healthier swaps within their pantry for worry free additions to any meal.

I recently posted the recipe for my Cauliflower Dip, which is a fun twist to the traditional hummus found at the grocery store. Recently, I served the dip at a small dinner party, and no one had any idea there was even cauliflower in it. People repeatedly complimented me on my homemade hummus. My husband immediately suggested I modify the recipe to create a buffalo chicken dip, and I could not have agreed more. Enter, my Buffalo Chicken & Cauliflower Dip.

This recipe is simple to make, and involves no more than 20 minutes. The most time consuming part is cooking the chicken, and roasting the cauliflower. This recipe is Whole 30 compliant, Keto and Paleo friendly, and it is gluten and dairy free. I hope you enjoy this recipe as much as we do. This will make an excellent appetizer for a dinner party or cookout. You can serve it warm or cold. I recommend drizzling extra buffalo sauce and ranch dressing on top for a little extra flavor (depending on how much spice you can like). Enjoy!

Buffalo Chicken & Cauliflower Dip

Mindful Living With Amanda
Keto, Paleo, Whole30 Compliant | Dairy & Gluten Free
Course Appetizer, Side Dish


Roasted Cauliflower

  • 16 oz organic, frozen cauliflower florets
  • 1 tbsp avocado oil
  • 2 whole garlic cloves (peel still on)
  • sprinkle of sea salt

Instant Pot Shredded Chicken*

  • 1 pound chicken breast (you will only use 1 cup)
  • 1 cup chicken broth

Dip Ingredients

  • 4 tbsp buffalo sauce (Primal Kitchen brand is Paleo, Keto and Whole30 compliant)
  • 1 tsp fresh dill
  • 1/2 tsp sea salt
  • 1/4 cup raw, unsalted cashews


  • 2 tbsp ranch dressing (Primal Kitchen brand is Paleo, Keto and Whole30 compliant)
  • 2 tbsp buffalo sauce


Roasted Cauliflower

  • Preheat the oven to 400 degrees, and line a baking sheet with parchment paper
  • Add the cauliflower, whole garlic cloves (with the peel still on), avocado oil and a dash of sea salt to the baking sheet and toss until well combined
  • Roast the cauliflower for 18 minutes

Instant Pot Chicken

  • Cut the chicken breasts into thirds, and add it to the pot with the chicken broth
  • Turn the Instant Pot to pressure cook (high) for 15 minutes then release after 4 minutes on low
  • Use only 1 cup of the cooked chicken, and pulse it 10x in a food processer until shredded. Then add it to a separate mixing bowl.


  • Transfer the roasted cauliflower to the empty food processor, and squeeze the garlic cloves from the peels on top
  • Add the cashews, salt, buffalo sauce, and dill
  • Process the ingredients until smooth, and then transfer to the mixing bowl with the chicken and stir until evenly combined.
  • Garnish with additional buffalo sauce, ranch dressing, and dill.


*You can substitute the Instant Pot shredded chicken with a rotisserie chicken, or baked chicken shredded into pieces
*Roast the cauliflower and pressure cook the chicken at the same time to cut down on the cooking time
Roasted Garlic Mashed Cauliflower

Roasted Garlic Mashed Cauliflower

Cauliflower is a great alternative to traditional starchy potatoes, as they are an anti-inflammatory food in the cruciferous family of vegetables. Cauliflower is an excellent source of antioxidants, and studies have shown that it aids in preventing cardiovascular and other chronic diseases. This recipe is Paleo, gluten free, Whole 30 and Keto friendly!

My Roasted Garlic Mashed Cauliflower recipe is a tasty low carb side dish, and it takes very minimal time to prepare! All you need is the ingredients below and 10 minutes of your time. I will serve this alongside grilled or roasted chicken over a bed of lightly sautéed spinach.

This year I used this dish as a side to our Christmas and Thanksgiving meals and it was delicious. I was able to make it the day before, and then I pulled it out and put it back into the oven to reheat for 8-10 minutes at 350 degrees. When I make this on weeknights I stick to the recipe for the serving size, but if I make it for a holiday or celebration then I will double or triple as needed.

First, I turn on the oven to 425 degrees and place 2 tablespoons of avocado oil in a ramekin dish with 2 whole unpeeled garlic cloves covered with tin foil. I’ll let the garlic roast for 10 minutes while I prepare the cauliflower.

Next, I will grab a 16 oz bag of frozen organic cauliflower and place it in a medium sized frying pan with a 1/4 cup of water over medium to high heat. I will lightly blanch the cauliflower for about 7 minutes. Once it is fork tender I will drain the water and place the cauliflower into my food processor. Then, I will peel the garlic and add it to the processor along with the remaining avocado oil left in the ramekin. Next, measure and toss in the sea salt and ghee. Lastly, turn the processor on and let it go until the mixture is smooth and creamy. For some extra garnish sprinkle some fresh thyme on top and you are good to go!

Roasted Garlic Mashed Cauliflower
Serves: 2


  • 2 whole unpeeled garlic cloves
  • 2 tablespoons of avocado oil
  • 1 16 oz. bag of frozen organic cauliflower
  • 1 tsp of sea salt
  • 2 tbsp of ghee (you can use Kerrygold Butter if Keto)
  • Fresh thyme
  • Pepper to taste


  • Preheat your oven to 425 degrees
  • Add the garlic and avocado oil to a small ramekin or baking dish and cover it. Once the oven is preheated roast the garlic in the over for 10 minutes.
  • Meanwhile, put the cauliflower in a frying pan over medium to high heat with a 1/4 c of filtered water and blanch until fork tender for about 7 minutes
  • Drain extra water from the pan and toss the cauliflower into a food processor
  • Peel the garlic when it is finished roasting and add it to the processor along with the remaining avocado oil, ghee, and salt
  • Turn the processor on and let it go until the mixture is smooth and creamy
  • Transfer the mixture into a serving dish and garnish with some fresh thyme. You can serve this immediately or make it ahead and store it in an oven proof baking dish. This can keep good in the fridge for up to 3 days. On the day you are wanting to eat it place it into a preheated oven at 350 degrees and let it roast for about 10 minutes.