Buffalo sauce.

For whatever reason, it’s¬†one of those flavors/foods¬†that I’ve never liked. Just like I’ve historically avoided/been grossed out by¬†cole slaw, creamy broccoli cheese soup, and ¬†guacamole, I’ve always stayed away from anything coated with the¬†vibrant¬†orange sauce.

My earliest memories of buffalo sauce¬†are¬†around having cooking lessons with my elderly neighbor, Miss Muriel. When I was in grade¬†school, she would invite me to¬†her house and teach me to make things like pasta, paper thin sugar cookies, and cheesecake…100% from scratch.

While our creations were cooking or baking, she ordered lunch from Dominos, complete with pizza and buffalo wings.¬†I never liked the taste of buffalo wings, but I didn’t want to be rude (I was a quiet kid), so I just ate a few anyway.

Fast forward about 20 years, and here I am trying to figure out ways to “UPgrade” common foods that most of us eat a lot.

I’ve asked some friends and co-workers, “What’s ONE food that you love that you’d like to have¬†a healthier recipe for how to make?”

The most common answer?


“Buffalo chicken dip.”

It’s¬†been one of my husband’s favorite party dips as well. Loaded with cream cheese and either Ranch dressing or Bleu cheese, shredded chicken, and hot sauce, it’s not something that works with those of us who get sick from eating or drinking dairy.

So, off I went in search of some ideas and inspirations for how to UPgrade this dip recipe. I came across a post from one of my favorite bloggers, Angela Liddon over at oh she glows.


Buffalo hummus.

I know, I know. It’s not the SAME, BUT¬†this is my first attempt at making a buffalo dip, so we’re starting where I’m most familiar.

I brought this hummus to work, and my co-workers loved it! They are so great to serve as my taste testers for many of these recipes. I know I can trust them and that they will be honest with me if they don’t like something. Input from¬†my co-worker and friend Michela was one of the reasons I made some tweaks to my original Protein-Packed Pumpkin Spice Dip recipe.

By the way, I’m still committed to finding a dairy-free version of buffalo chicken dip that is tailgate worthy, too. And when I do, I will share it with you ūüôā

In the meantime, you should try this recipe.¬†The “kick” comes from the optional addition of cayenne pepper.¬†You can whip it up¬†in less than 10 minutes, too!

buffalo hummus


Yield: 2 cups

  • 1 can (15-ounces) or 1 1/2 cups cooked chickpeas, drained and rinsed
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon fine grain sea salt
  • 2 cloves garlic
  • 2 tablespoons tahini
  • 1 tablespoon hot sauce (You can use Frank‚Äôs Hot Sauce. I used Gator Ron’s Angel Wing Sauce from MOMs Organic Market. It’s made in nearby Bethesda!)
  • 1 tablespoon fresh lemon juice
  • 1/2 cup jarred roasted red pepper
  • 2 tablespoons extra virgin olive oil, liquid from beans can, OR water
  • Cayenne pepper, to taste, for serving

Click here for the full recipe from oh.she.glows!