Get ready for the big game with this delicious appetizer recipe! This vegetarian buffalo dip features a base of sweetpotatoes and chickpeas for a nutritious plant-forward option. The flavor delivers (I promise!) and it still packs in quite a bit of protein at 8 grams per serving. It’s perfect for snacking on with veggies, tortilla chips, or crackers. And as a bonus, it’s made with less than 10 ingredients!
Disclosure: This recipe was developed in a paid partnership with the North Carolina Sweetpotato Commission.
Ingredients
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Sweetpotatoes – This flavorful veggie creates a creamy base for the dip and offers natural sweetness to balance the spicy hot sauce. Plus, it adds some extra vitamins, minerals, fiber, and phytochemicals to the recipe!
- Chickpeas – These add texture, along with additional fiber and plant-based protein. You can substitute other white beans like butter beans or great Northern beans if that’s what you’ve got on hand.
- Cottage cheese – This helps add extra creaminess and protein to the recipe. I recommend 1% lowfat cottage cheese, but you can use whatever you’ve got on hand.
- Cheddar – I prefer sharp cheddar as my cheese of choice when making the dip, as I find it balances well with the hot sauce, sweetpotatoes, and chickpeas. But you can also use Monterey jack, pepperjack, or mozzarella cheese. Each will offer a slightly different final flavor for the dip, though, so keep that in mind.
- Light ranch – This boosts the flavor of the dip! You can use blue cheese dressing if you prefer.
Instructions
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.
Start by prepping your sweetpotatoes. Poke a few holes in them, place on a microwave safe plate, and cover with a damp paper towel. Microwave those for about 6-7 minutes, until both are fully tender. Let them cool for a few minutes.
Meanwhile, pour the drained chickpeas in a mini food processor bowl (or a blender cup). Pulse a few times, leaving a little texture to the chickpeas.
Pour those in a large mixing bowl.
Using the same food processor bowl, scoop out the sweetpotato flesh into the processor bowl when cool enough to handle. Add the cottage cheese as well. Process for about 30 seconds, until smooth.
Pour that mixture into the bowl with the chickpeas. Add the cheddar, hot sauce, ranch, garlic powder, and onion powder to the bowl. Stir everything well.
Pour the dip into an 8×8 baking dish. Bake at 350 degrees F for approximately 25-30 minutes, or until dip is hot and bubbly. Note that the surface of the dip can sometimes look like it has a little unmelted cheddar, but this combines once stirred after removing from the oven.
Let cool for a few minutes and garnish with the green onions.
Serve with whatever dippers you enjoy! Some of my favorite options for serving include:
- Celery sticks
- Sliced cucumbers
- Sliced bell peppers
- Carrot sticks
- Crackers
- Tortilla chips
- Pretzels
- Pita chips
Recipe FAQ
Here are some common questions that may come up as you’re preparing this recipe:
Store leftovers in the fridge for up to 4 days. Reheat in the microwave.
Yes. You can prepare all the ingredients and store in the fridge for 1-2 days prior to baking. Bake directly before serving.
Sure. Instead of using cottage cheese, substitute with a combination of tofu and dairy-free sour cream or yogurt. In addition, use dairy-free cheddar shreds in place of the regular cheddar cheese, and choose a plant-based ranch dressing.
Nutrition Benefits
As a dietitian, I love this recipe because it’s total comfort food, perfect for football snacking, and offers a nutritious boost to your day! Here are a few highlights:
- Just 149 calories for a ⅓ cup serving, making it a perfect portion for any meal plan
- Provides 8 grams of protein, key for muscular health and satiety
- Has 3 grams of fiber per serving – and when you combine it with veggies or whole grain crackers for dipping, you’ll get an even bigger boost
- Great source of Vitamin A (thanks to those sweetpotatoes!) for eye health and immune support
- Good source of calcium and Vitamin B12, two key nutrients for active women
More Sweetpotato Appetizer Recipes
If you’re looking for more appetizers (for the big game or for anytime!) using sweetpotatoes, be sure to give one of these a try:
- Sweetpotato jalapeño poppers
- Sweetpotato pretzel bites
- Air fryer sweetpotato wedges
- Sweetpotato deviled eggs
I hope you enjoy this recipe! If you get a chance to try it, feel free to leave a recipe rating or comment below.
Vegetarian Buffalo Dip
Ingredients
- 2 medium North Carolina sweetpotatoes
- 15- oz can 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 8×8 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 8×8 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
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