This High-Protein Dip is a creamy, savory crowd-pleaser that packs muscle-friendly protein without skimping on flavor. I developed this version to be spoonable, scoopable, and easy to make in under 15 minutes with a blender or food processor. If you like bold pairings, try it alongside something spicy like baked berbere chicken wings with zesty lime dip for a contrast of textures and heat.
Why Make This Recipe
- High protein: built with Greek yogurt and cottage cheese to deliver 15–20 g of protein per 1/4-cup serving.
- Fast and convenient: ready in about 10–15 minutes using a blender or food processor.
- Versatile: works as a veggie dip, sandwich spread, or a sauce for grilled proteins.
- Crowd-pleasing flavor: garlic, lemon, and a touch of Parmesan make it familiar yet interesting.
- Personal insight: I love making a double batch because it keeps well and transforms into a quick pasta sauce on day two. Also, it pairs surprisingly well with warm rolls like baked French dip biscuits.
Recipe Overview
- Prep time: 10 minutes
- Cook time: 0 minutes (optional 5 minutes to warm)
- Total time: 10–15 minutes
- Servings: about 8 (1/4-cup portions)
- Difficulty: Easy
- Method: No-cook blended dip (optionally warmed briefly on the stove or in the oven to meld flavors).
My Experience Making This Recipe
On first tests I aimed for a silky texture by straining cottage cheese, and that step paid off—no graininess. I also experimented with warm vs. chilled serving and found room-temperature brings the brightest flavor, while gently warmed dip becomes luxuriously melty for nacho-style service.
How to Make High-Protein Dip
Start by combining 1 1/2 cups plain Greek yogurt (full-fat or 2%), 1 cup low-sodium cottage cheese, 1/2 cup grated Parmesan, 2 tablespoons lemon juice, 1 small garlic clove, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper in a food processor. Blend on high for 45–60 seconds until completely smooth; stop and scrape the sides once. Taste and adjust acidity or salt, then transfer to a bowl and chill 10–15 minutes or serve room temperature; for a warm, melty dip, heat gently in a small saucepan over low heat to 120–130°F while stirring.
Expert Tips for Success
- Use a food processor or high-speed blender for the silkiest texture; immersion blenders work too for smaller batches. I prefer a 7-cup processor for easy scraping.
- Strain cottage cheese for 10 minutes in a fine sieve if you want zero graininess—this concentrates flavor too.
- Balance acidity: add lemon in teaspoons and taste—too much lemon will flatten the dairy flavors. A final splash of apple cider vinegar (1/4 tsp) can brighten without adding more lemon.
- When warming, keep temperature gentle (120–130°F) and stir constantly to prevent separating. For oven warming, bake in a small dish at 300°F for 8–10 minutes.
- If you want a smokier profile, replace 1/2 teaspoon salt with 1/2 teaspoon smoked paprika and a dash of chipotle powder; I use this trick often when pairing with richer snacks like my approach in the bold cheesy jalapeno popper dip.
How to Serve High-Protein Dip
- Classic platter: raw veggies (carrot sticks, bell pepper, cucumber), pita chips, and seeded crackers.
- Game-day spread: warm it and spoon over tortilla chips with pickled jalapeños and chopped scallions. Serve with a side of a milder, creamy dip like bold creamy jalapeno cream cheese dip for variety.
- Sandwich spread: thin with a tablespoon of water or olive oil and smear on whole-grain bread for extra protein.
- Meal booster: dollop onto grilled chicken, baked potatoes, or roasted vegetables for instant richness.
Storage and Reheating Guide
Store dip in an airtight container in the refrigerator for up to 5 days; press a piece of plastic wrap directly on the surface to limit oxidation. For longer storage, freeze in portioned 1/2-cup containers for up to 3 months—expect a slight texture change after thawing. Reheat gently on the stove over low heat to 120–130°F, whisking in 1–2 tablespoons milk or water to restore creaminess; avoid boiling, which can split the dairy.
Recipe Variations
- Gluten-free: naturally gluten-free when served with vegetables or certified GF chips—always check packaged add-ins.
- Dairy-free: swap Greek yogurt for thick, high-protein soy yogurt and use a dairy-free grated cheese; texture will be softer, so chill longer.
- Vegan/bean-based: blend 1 can rinsed cannellini beans with 1/2 cup silken tofu, lemon, garlic, and nutritional yeast for a plant-protein option—see the technique used in blends like bloody beet hummus for texture ideas.
- Spicy: add 1–2 teaspoons sriracha or 1 minced jalapeño for heat and a flavor lift.
Nutritional Highlights
- Protein-forward: each 1/4-cup serving typically delivers 12–20 g protein depending on yogurt and cottage cheese used, supporting satiety and muscle repair.
- Calcium-rich: dairy ingredients contribute significant calcium and vitamin B12.
- Allergens: contains dairy (milk). For nut- or gluten-sensitive eaters, keep mix-ins and dippers compliant. Portion control: 1/4-cup is a sensible dip serving; scale for higher protein needs.
Troubleshooting Common Issues
- Grainy texture: blend longer, or strain cottage cheese before processing to remove curds.
- Too thin: thicken with 2–3 tablespoons of powdered milk or 1/4 cup less yogurt, or chill for 20–30 minutes to let it set.
- Too salty: dilute with plain Greek yogurt or add a tablespoon of lemon juice and unsalted cottage cheese to rebalance.
Frequently Asked Questions
Q: Can I make this dip ahead for a party?
A: Yes—make it up to 48 hours ahead and keep tightly covered. Chilling overnight allows flavors to meld and often improves taste. Bring to room temperature 20–30 minutes before serving for best texture.
Q: What equipment gives the smoothest result?
A: A high-speed blender or a 7-cup food processor yields the smoothest texture quickly. If using a regular blender, pulse and scrape often and blend an extra 30–45 seconds.
Q: Can I freeze the dip and will texture suffer?
A: You can freeze it up to 3 months in small portions. Expect slight separation on thawing; whisk or re-blend and add 1–2 tablespoons milk to re-emulsify.
Q: How do I adjust for lower sodium?
A: Use low-sodium cottage cheese and omit added salt initially. Add 1/4 teaspoon at a time, tasting as you go. Fresh herbs, lemon, and garlic can compensate for lower salt while keeping flavor lively.
Conclusion
For another take on a protein-packed, spoonable dip with addictive flavors, check out the High Protein Crack Dip Recipe – Healthy Little Peach.
High-Protein Dip
- Total Time: 15 minutes
- Yield: 8 servings (1/4-cup each)
- Diet: High Protein
Description
This creamy, savory dip is packed with protein from Greek yogurt and cottage cheese, making it a crowd-pleaser perfect for parties or quick snacks.
Ingredients
- 1 1/2 cups plain Greek yogurt (full-fat or 2%)
- 1 cup low-sodium cottage cheese
- 1/2 cup grated Parmesan
- 2 tablespoons lemon juice
- 1 small garlic clove
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
Instructions
- Combine Greek yogurt, cottage cheese, Parmesan, lemon juice, garlic, salt, and pepper in a food processor.
- Blend on high for 45–60 seconds until smooth, stopping to scrape the sides.
- Taste and adjust seasoning if necessary.
- Transfer to a bowl and chill for 10–15 minutes or serve room temperature.
- For a warm dip, heat gently in a saucepan over low heat to 120–130°F while stirring.
Notes
Strain cottage cheese for a smoother texture. Serve with raw veggies, chips, or as a sandwich spread.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizer
- Method: No-cook blended dip (optionally warmed)
- Cuisine: American