High-Protein Caesar Dip

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This versatile high-protein dip is the perfect companion for your favorite veggies. Made with Greek-style yogurt and sour cream and blended with Parmesan cheese and Worcestershire sauce, it’s reminiscent of the flavors in Caesar salad dressing. Whether served as an appetizer or a quick snack, this protein-packed Caesar dip makes eating more veggies effortless.

By
Amanda Stanfield
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Amanda Stanfield
Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.
EatingWell's Editorial Guidelines
Updated on September 7, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
an image of the High-Protein Caesar Dip
Credit:

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
Active Time:
10 mins
Total Time:
10 mins
Servings:
8
Nutrition Profile:
No Added Sugar Gut Healthy Sesame-Free Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free
  • You only need one bowl to mix everything, making this dip super easy to prepare.
  • Greek yogurt provides protein and calcium for stronger muscles and bones.
  • Garlic powder adds flavor without overpowering the other ingredients.

Introducing the High-Protein Caesar Dip that you’ll want to eat all the veggies with! Made with nonfat Greek-style yogurt and reduced-fat sour cream, this dip is creamy and packed with protein and calcium. Inspired by the flavors of Caesar salad dressing, this dip relies on Parmesan cheese and Worcestershire sauce to bring the savory goodness. It’s perfect for any occasion—so get ready to dip and dunk with your favorite veggies. Keep reading for our best tips and tricks for making this dip your go-to appetizer. 

Tips from the EatingWell Test Kitchen

  • We chose garlic powder over fresh garlic for this dip. Why? Fresh garlic intensifies as it sits, which can quickly overpower the flavor.
  • Worcestershire sauce adds depth of flavor, but can often be high in sodium. Look for a lower-sodium version or if you can’t find one, use regular Worcestershire sauce and cut the salt back by ¼ teaspoon.
  • If you want to give this dip a little color and boost of flavor, add ¼ cup chopped fresh herbs like basil, chives, parsley or cilantro.

Nutrition Notes

  • Greek yogurt adds plenty of muscle-building protein to this dip. Plus, it provides calcium to support strong bones. Greek yogurt is also a source of probiotics, which help keep your gut in tip-top shape, aid digestion and support your immune system.
  • Sour cream adds some calcium to this dip as well. Look for reduced-fat sour cream, as it is lower in saturated fat. Eating too much saturated fat over time may lead to an increased risk of cardiovascular disease.
an image of the ingredients to make the High-Protein Caesar Dip

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
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Ingredients

Original recipe (1X) yields 8 servings

  • 2 cups nonfat plain strained (Greek-style) yogurt

  • ½ cup reduced-fat sour cream

  • ¼ cup lemon juice (from 2 small lemons)

  • ¼ cup water

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon garlic powder

  • 2½ teaspoons lower-sodium Worcestershire sauce

  • 2 teaspoons Dijon mustard

  • ¾ teaspoon ground pepper, plus more for garnish

  • ¼ teaspoon salt

  • Lettuce spears, cucumbers, carrots, radishes and/or whole-wheat crackers, for dipping (optional)

Directions

  1. Whisk 2 cups yogurt, ½ cup sour cream, ¼ cup lemon juice, ¼ cup water, 2 tablespoons Parmesan, 1 tablespoon garlic powder, 2½ teaspoons Worcestershire, 2 teaspoons mustard, ¾ teaspoon pepper and ¾ teaspoon salt together in a medium bowl until smooth and well combined. Garnish with additional pepper, if desired. Serve with desired dippers.

    A bowl of creamy dip with a whisk resting inside

    Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

To make ahead

Refrigerate in an airtight container for up to 5 days.

Frequently Asked Questions

  • Is this dip vegetarian?

    No, but it can be! Worcestershire sauce contains anchovies. To make the dip vegetarian, opt for vegetarian or vegan Worcestershire sauce.

  • Can I make this dip dairy-free?

    Sure! Use plant-based yogurt and sour cream and swap out the Parmesan cheese for nutritional yeast to give it a savory boost.

  • What else can I use this Caesar dip for?

    This dip is also great as a sandwich spread or drizzled over grain bowls.

EatingWell.com, May 2025

Nutrition Facts (per serving)

73 Calories
3g Fat
5g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size ⅓ cup
Calories 73
% Daily Value *
Total Carbohydrate 5g 2%
Dietary Fiber 0g 1%
Total Sugars 2g
Added Sugars 0g 0%
Protein 7g 15%
Total Fat 3g 3%
Saturated Fat 2g 8%
Cholesterol 9mg 3%
Vitamin A 22µg
Vitamin C 1mg 2%
Vitamin D 0µg
Vitamin E 0mg 1%
Folate 7µg
Vitamin K 0µg
Sodium 172mg 7%
Calcium 100mg 8%
Iron 0mg 1%
Magnesium 11mg 3%
Potassium 151mg 3%
Zinc 0mg 4%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
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and
Alex Loh
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Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
EatingWell's Editorial Guidelines