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
Salted Chocolate Smoothie

Salted Chocolate Smoothie

Look no further than my Salted Chocolate Smoothie if you are a fellow chocolate lover like myself. This smoothie hits both the sweet and salty craving while leaving you ready to conquer the day ahead. This smoothie is gluten-free, dairy-free and paleo friendly.

I love anything chocolate, so I have to admit that I am partial to chocolate protein powders. I use Primal Kitchen Chocolate Coconut Collagen Fuel as a Paleo friendly option. I start every morning with a smoothie or smoothie bowl. I personally feel a smoothie is a light but filling way to start the day. As long as you follow the basic chemistry developed by Kelly LeVeque with her Fab 4 method they will leave you feeling satisfied until lunch.

For this smoothie I used unsweetened almond milk as the liquid base, and then tossed in a scoop of chocolate protein powder. This protein is linked on my shop page. I also used frozen cauliflower rice, almond butter, ground flax seed, and half of a medium sized banana. My favorite smoothie toppers are cacao nibs and hemp seeds, but for this recipe I also sprinkled 1/8 of a tsp of sea salt on top for a little something extra.

Salted Chocolate Protein Smoothie
Serves 1


  • 1 scoop of chocolate protein powder (Paleo friendly, Primal Kitchen is a good brand)
  • 1 cup unsweetened almond milk
  • 1 cup frozen cauliflower rice
  • 1/2 medium banana
  • 1 tbsp ground flaxseed
  • 1 tbsp almond butter
  • Toppings: 1 tsp cacao nibs, 1 tsp hemp seeds, 1/8 tsp sea salt


  • Blend all but the toppings in a high speed blender. Top with the suggested toppings, but feel free to drizzle some more almond butter onto as well.


Buffalo Chicken Stuffed Sweet Potatoes

Buffalo Chicken Stuffed Sweet Potatoes

I have totally been on a buffalo kick lately, and this dish is amazing for my fellow buffalo lovers out there. The sweetness from the sweet potatoes blends nicely with the spice from the sauce, and the added texture of the celery and carrots makes this a home run. This is paleo, gluten free, and dairy free.

I love buffalo flavored dishes, which stems back to the first time I ever tried buffalo chicken dip at one of my husband’s family gatherings. Ever since I have been hooked. I recently saw that Costco sells Primal Kitchen’s Buffalo Sauce, and I pretty much use it whenever I can.

To begin you want to choose 4 medium sized sweet potatoes and scrub them clean, and then you will poke them with a fork all over. Then, rub the potatoes with coconut oil and sprinkle some salt on top. Place the sweet potatoes on a baking sheet lined with parchment paper, and bake them in the oven for about 40 minutes (or until tender) at 400 degrees.

For the chicken you could either grab a rotisserie chicken or make some in the Instant Pot. For the Instant Pot route I’ll cut each breast into 3 chunks and toss 1 cup of water inside. Place the lid on and seal. Then, put it on the pressure cook setting and I let it go for 18 minutes. Once the timer is up, do a quick release and drain the extra water. Return the chicken to the pot and shred using two forks. Then you can add in the buffalo sauce and ghee/butter. If you are following paleo and Whole 30 you will want to go the ghee route, but if you are Keto then you can go ahead and use some grass fed butter (I like Kerry Gold). Stir until well combined.

While both the chicken and the sweet potatoes are cooking I will prep the veggie mixture. Chop the veggies into small pieces and mince the garlic. On medium heat add 1 tablespoon of avocado oil and then toss in the celery, carrots and garlic. Let the veggie mixture sauté until tender but not mushy so you can keep the crunchy texture.

Once the sweet potatoes are done place 1 onto a dish and cut down the middle Finally, stuff with the chicken and top with the veggies. For the finishing touch drizzle some ranch dressing and garnish with green onions. There you go! Enjoy!

Buffalo Chicken Stuffed Sweet Potatoes
Serves 4


  • 1 1/2 pounds of chicken breast or rotisserie chicken
  • 1 tablespoon avocado oil
  • 4 medium sized sweet potatoes
  • 1 tablespoon of coconut oil
  • 1 tsp of salt
  • 1 minced garlic clove
  • 1 1/2 cups of chopped carrots
  • 1 cup of chopped celery
  • 2 tablespoons of ghee or butter
  • 1 cup of Buffalo Sauce (Primal Kitchen is preferred)
  • Optional toppings: ranch dressing, green onions


  • Preheat the oven to 400 degrees and line a baking sheet with parchment paper
  • Scrub the sweet potatoes and pat dry. Poke holes all over the potatoes with a fork.
  • Rub the coconut oil over the potatoes and sprinkle with salt
  • Bake the sweet potatoes for about 40 minutes or until tender
  • While the sweet potatoes are cooking shred the rotisorie chicken. If you are going the Instant Pot route cut the chicken breasts into three chunks each and place into the Pot. Pour 1 cup of water inside and cover and seal. Choose the pressure cook setting and put the timer to 18 minutes.
  • While the potatoes and the chicken are cooking cut up the celery, carrots and garlic
  • Heat a pan on medium heat and add the avocado oil. Toss in the celery, garlic and carrots and toss frequently until tender so the garlic does not burn.
  • Once the chicken is done do a quick release and drain the water. Shred the chicken with two forks, and add the ghee (or butter) and buffalo sauce and mix until well combined.
    **If you used a rotisorie chicken then warm a small pot over medium heat and add the buffalo sauce and ghee (or butter). Once the ghee is melted and the sauce is warm add in the chicken and stir until warmed through.
  • Slice the sweet potatoes in half and fill with the chicken, top with the veggie mixture, and drizzle with some ranch and chopped green onions.


Cinnamon & Vanilla Coconut Milk

Cinnamon & Vanilla Coconut Milk

If you are a lover of dairy free milks like I am then you will definitely want to try this beautiful blend of vanilla, cinnamon and coconut. Pour this into your morning cup of coffee, tea, baked goods, oatmeal, cereal or smoothies for clean swap for traditional dairy milk. The best part, it takes no more than 5 minutes to make!

I have to be honest I am not a dairy milk person. In fact, the only time I consumed whole milk in my adult years was when I was pregnant with my second son Samuel. I drank an embarrassing amount of milk. I am talking a gallon a week. I am not even joking. I had a tough pregnancy medically with him, and the only thing that was comforting was milk by the cupful. Oh yes, let’s not forget the donuts from a local bakery I would eat with them on the weekend. Hey, a woman’s body does mysterious things when pregnant, am I right?

In my not so pregnant and glutenous state, I am a fan of nut milks and coconut milk. My body does not tolerate dairy milk, so I personally make this recipe weekly for my coffee and smoothies. My husband and sons will also drink this on the side of my Soft Baked Chocolate Chip Cookies.

It is important to be mindful when shopping for milk alternatives as they commonly have unnecessary additives and sugar. Specifically, when you choose a vanilla flavored milk you will often see “natural flavor”. Natural flavor is typically extracted by something found in nature (plants or animals), and then it is modified in a lab with unnecessary chemical compounds. Other ingredients you want to avoid are cane sugar, tricalcium phosphate, carrageenan, guar gum, and concentrates. These unnecessary additives are used as thickening agents or sweeteners, but they are linked to digestion problems, obesity, and inflammatory bowel disease. You will also want to be mindful to choose a certified organic brand to ensure the milk is free from synthetic pesticides.

To make my Cinnamon & Vanilla Coconut milk you will need a large mason jar (I use a 64 oz wide mouth jar). I use one 13.5 fl oz can of Native Forest Organic Coconut Milk (No Guar, BPA-free).

I simply fill the mason jar with 5 cups of filtered water, and then add the full can of coconut milk, cinnamon, and pure vanilla extract. Lastly, shake the jar vigorously until blended. Pop this into your fridge, and it will keep nicely all week. I use 1.5 to 2 cups in my smoothies everyday, so this makes me about 4 servings.

Image and Recipe are original to Mindful Living with Amanda

Cinnamon & Vanilla Coconut Milk
Servings 4-6


  • 1 13.5 fl oz can of organic coconut milk
  • 5 cups of filtered water
  • 1/2 tsp cinnamon
  • 1/2 tsp pure vanilla extract


  • Fill a 64 oz wide mouth mason jar with all the ingredients
  • Shake vigorously until nicely blended
  • Place the milk into the refrigerator in an air tight container for up to 4-5 days.