I love a dip that doubles as protein-packed snack and party favorite — this High-Protein Dip is creamy, tangy, and built on cottage cheese and Greek yogurt for real staying power. It’s one of those recipes I turn to when I want something more satisfying than hummus but still fast to pull together. I’ve tested it several times to balance texture and flavor so it spreads easily without tasting heavy.
Why Make This Recipe
- High in protein and filling, so it works as a snack, appetizer, or light meal accompaniment.
- Quick to make — most versions take 5–10 minutes of active work and a short chill.
- Flexible: pairs equally well with vegetables, crackers, or warm breads for gatherings. I especially love it because it keeps me full between meals without feeling like a heavy dip.
- Nutrient-forward: you get calcium and probiotics from the dairy base when using Greek yogurt.
- Great for meal prep — make a batch ahead and you’ve got a protein boost ready all week. For a spicy party option, I sometimes alternate it with a bold salsa-style dip like this one I enjoy alongside party-friendly dips.
Recipe Overview
- Prep time: 10 minutes
- Chill time: 30–60 minutes (optional to meld flavors)
- Total time: 40–70 minutes
- Servings: 6 (about 3 tablespoons per person as an appetizer)
- Difficulty: Easy
- Method: Blend or process ingredients until smooth, then taste and adjust. A food processor or high-speed blender yields the silkiest texture; a bowl and whisk give a chunkier, rustic result. I sometimes warm mini biscuits to serve with it, similar to how I serve soft breads with baked dips like warm biscuit recipes.
My Experience Making This Recipe
When I first tested this dip I wrestled with grainy cottage cheese texture — blending solved that immediately and gave a velvety mouthfeel. I also discovered a short rest in the fridge (30–60 minutes) tightens the flavors and reduces any tanginess from the yogurt.
How to Make High-Protein Dip
Start with a base of 1 cup full-fat or 2% Greek yogurt, 1 cup low-sodium cottage cheese, and 4 oz softened cream cheese for body. Add 1 garlic clove (minced), 2 tablespoons lemon juice, 2 tablespoons olive oil, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper, and 2 tablespoons chopped fresh chives. For extra protein and fiber, pulse in 1/2 cup cooked white beans or rinsed canned cannellini beans. Process everything in a food processor for 30–60 seconds until smooth, or mash and whisk by hand for a chunkier texture. Chill at 40°F (4°C) for 30–60 minutes before serving so the flavors marry.
Expert Tips for Success
- Use a food processor or high-speed blender to eliminate cottage cheese curds — pulse for at least 30 seconds and scrape the bowl once. I recommend a 7–10 cup food processor for easy mixing.
- Bring cream cheese to room temperature (20–25 minutes) so it incorporates smoothly and you avoid lumps.
- Taste for acid and salt: start with 1 tablespoon lemon juice and adjust up to 2 tablespoons; acid brightens the dip without adding salt.
- If you want a super-smooth protein boost, swap cottage cheese for silken tofu (for a dairy-free option) or add 2 tablespoons of plain whey protein powder — mix gradually to avoid chalkiness. For seasoning inspiration and spice balance techniques, I often borrow ideas from bold wing dips like zesty wing-style sauces.
- Keep a small mesh strainer on hand to drain any watery cottage cheese or beans for a firmer final texture.
How to Serve High-Protein Dip
- Classic platter: surround the dip with carrot sticks, cucumber coins, bell pepper strips, and whole-grain crackers. Pair it with lighter garden flavors or a zingy relish.
- Warm accompaniments: serve with toasted pita triangles or soft biscuits for dipping — it’s especially nice with warm baked goods like savory biscuit-style sides.
- Protein board: place the dip alongside sliced roast turkey, hard-boiled eggs, and olives for a high-protein grazing board.
- Presentation: spoon the dip into a shallow bowl, make a swirl with the back of a spoon, drizzle 1 tsp olive oil, and sprinkle chopped herbs or smoked paprika for color. I love serving it in a shallow white bowl so the herbs pop visually.
Storage and Reheating Guide
Store in an airtight container in the refrigerator at or below 40°F (4°C) for up to 3–4 days. If you make a large batch, freeze small portions in an ice cube tray or freezer-safe container for up to 1 month; thaw in the fridge overnight and whisk vigorously or reblend to restore creaminess. This dip is usually served cold, but if you want it warm, heat gently in a small saucepan over low heat or microwave at 50% power in 15–20 second bursts, stirring between intervals to avoid separation.
Recipe Variations
- Gluten-free: naturally gluten-free when served with vegetables or certified gluten-free crackers.
- Dairy-free / Vegan: replace cottage cheese and yogurt with 1 1/2 cups silken tofu plus 2 tablespoons nutritional yeast and 1 tablespoon apple cider vinegar; blend until very smooth.
- Spicy chipotle: add 1–2 teaspoons minced chipotle in adobo and 1/2 teaspoon smoked paprika for a smoky heat.
- Mediterranean: fold in 1/4 cup chopped sun-dried tomatoes, 2 tablespoons capers, and 1 teaspoon oregano for a bright, briny version.
Nutritional Highlights
- High protein: a typical 2–3 tablespoon serving provides 5–8 grams of protein depending on ingredients, which helps with satiety.
- Lower in carbs than many bean-based dips if you stick to a yogurt/cottage cheese base.
- Allergens: contains dairy (milk) unless you choose the dairy-free variation; tofu option introduces soy. Adjust for nut allergies if you add toppings like pesto with nuts.
Troubleshooting Common Issues
- Too thin/runny: drain excess whey from cottage cheese or add 2–4 tablespoons cream cheese or a tablespoon of instant potato flakes to thicken; chilling for 30 minutes also firms the dip.
- Grainy texture: blend longer, use a high-speed blender, or pass the blended mixture through a fine-mesh sieve; room-temperature cream cheese blends more smoothly.
- Bland flavor: add more acid (lemon juice or a splash of apple cider vinegar), 1/4 teaspoon more salt, or fresh herbs; a small pinch of sugar can balance excessive tang from yogurt.
Frequently Asked Questions
Q: Can I make this dip ahead of time?
A: Yes — make it up to 3 days in advance and store in an airtight container in the fridge. Flavors improve after sitting for a few hours, but always taste and adjust salt or acid before serving.
Q: Is this dip suitable for meal prep or packed lunches?
A: Absolutely. Portion into small containers for grab-and-go snacks. Keep raw vegetables separate until serving to avoid sogginess and keep the dip chilled below 40°F/4°C.
Q: How can I make the dip thicker without adding cream cheese?
A: Fold in 2–3 tablespoons of drained Greek yogurt or add a tablespoon of instant powdered milk or chia seeds (let sit 10–15 minutes) to thicken naturally.
Q: Will freezing ruin the texture?
A: Freezing can slightly change texture because water in dairy forms ice crystals. Freeze small portions for up to 1 month, then thaw in the fridge and re-blend or whisk vigorously to regain creaminess.
Conclusion
If you want a tested, satisfying dip that’s higher in protein and versatile enough for snacks, parties, or meal prep, this High-Protein Dip delivers both texture and flavor. For a similar high-protein take with different flavor profiles, check out the High Protein Crack Dip Recipe – Healthy Little Peach.
Print
High-Protein Dip
- Total Time: 60 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
A creamy, tangy dip made with cottage cheese and Greek yogurt, perfect for snacking or sharing at parties.
Ingredients
- 1 cup full-fat or 2% Greek yogurt
- 1 cup low-sodium cottage cheese
- 4 oz softened cream cheese
- 1 garlic clove (minced)
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 tablespoons chopped fresh chives
- Optional: 1/2 cup cooked white beans or rinsed canned cannellini beans
Instructions
- In a food processor, combine Greek yogurt, cottage cheese, and cream cheese.
- Add minced garlic, lemon juice, olive oil, salt, pepper, and chives to the mixture.
- If using, pulse in cooked white beans or cannellini beans.
- Process everything for 30–60 seconds until smooth.
- Chill in the refrigerator for 30–60 minutes before serving.
- Serve with vegetables, crackers, or warm breads.
Notes
For a dairy-free option, replace cottage cheese and yogurt with silken tofu; adjust flavors to taste.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizer
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 3 tablespoons
- Calories: 150
- Sugar: 3g
- Sodium: 300mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 20mg