High-Protein Dip Formula

Looking to add more protein to your diet and increase your fruit and vegetable intake? These high-protein dips, featuring cottage cheese as a base, are delicious, easy to make and perfect for pairing with your favorite produce. Whether you’re craving something sweet or savory, these recipes will satisfy your taste buds and keep you feeling full and energized.

How to Make a High-Protein Dip

Creating a high-protein dip doesn’t have to be hard—in fact it’s very simple. The key is to start with a protein-rich base, such as cottage cheese, and enhance it with ingredients that provide extra flavor and additional nutrients. Here’s a basic formula to follow for a nutritious and delicious dip:

• Base: Start with 2 cups of cottage cheese. You can use full-fat, low-fat or nonfat cottage cheese depending on your calorie and fat intake preferences. Cottage cheese is an excellent source of protein and has a relatively low carbohydrate content, making it ideal for those managing their blood sugar levels.
• Flavor Enhancers: Fresh herbs, like dill, basil or cilantro, and spices such as paprika and cumin can add a burst of flavor without adding additional calories or sugar. A squeeze of lemon juice or a teaspoon of lime zest can also add flavor and brighten up your dip.
• Additional Ingredients: Ingredients like nuts, avocado, olive oil and nut butters can add flavor and a source of healthy fats that can help with satiety and nutrient absorption. You can also add finely chopped veggies like bell peppers, cucumbers, or spinach for texture and flavor as well as a boost of fiber and nutrients. 

Best Combos to Try:

1. Crunchy Honey-Almond Dip: Combine 2 cups nonfat cottage cheese, ½ cup unsalted sliced almonds, 2 teaspoons vanilla extract and 2 tablespoons honey in a food processor. Process until mostly smooth, about 5 seconds. This ensures the dip maintains a creamy texture with a delightful crunch from the almonds. Serve with 3 cups fresh apple slices. Nutrition Info: Calories 109, Fat 3g, Saturated Fat 0g, Cholesterol 3mg, Carbohydrates 14g, Total Sugars 11g, Added Sugars 4g, Protein 8g, Fiber 2g, Sodium 206mg, Potassium 90mg.
2.  Cheesy Taco Dip: Combine 2 cups nonfat cottage cheese, ½ cup shredded reduced-fat Cheddar cheese and 1 tablespoon reduced-sodium taco seasoning in a food processor. Process until just blended, about 5 seconds. Serve with 3 cups celery sticks. Nutrition Info: Calories 55, Fat 0g, Saturated Fat 0g, Cholesterol 4mg, Carbohydrates 5g, Total Sugars 3g, Added Sugars 0g, Protein 8g, Fiber 1g, Sodium 342mg, Potassium 102mg.
3. Peanut Butter & Chocolate Dip: Combine 2 cups nonfat cottage cheese, 3 tablespoons cocoa powder and ¼ cup peanut butter in a food processor. If you prefer a sweeter taste, add 1 tablespoon agave syrup. Process until smooth and creamy, about 5 seconds. Serve with 3 cups fresh strawberries. Nutrition Info: Calories 116, Fat 5g, Saturated Fat 1g, Cholesterol 3mg, Carbohydrates 12g, Total Sugars 7g, Added Sugars 2g, Protein 9g, Fiber 2g, Sodium 240mg, Potassium 159mg.
4. Spicy Sriracha-Feta Dip: Combine 2 cups nonfat cottage cheese, ⅓ cup crumbled feta cheese and 1½ tablespoons Sriracha in a food processor. Process until blended, about 5 seconds. Serve with 3 cups cucumber slices. Nutrition Info: Calories 61, Fat 1g, Saturated Fat 1g, Cholesterol 8mg, Carbohydrates 5g, Total Sugars 3g, Added Sugars 0g, Protein 8g, Fiber 0g, Sodium 340mg, Potassium 73mg.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• If using a food processor, only process for about 5 seconds until just combined. Processing for more than 5 seconds can result in a thin and runny texture.  If you don’t have a food processor, use a blender or mash the ingredients with a fork for a chunkier texture.
• Store all dips in airtight containers in the refrigerator for up to 3 days to maintain freshness.
• Pair these dips with a variety of fruits and vegetables like apple slices, carrot sticks, cucumber slices or colorful mini bell peppers for a nutritious snack.

Nutrition Notes

• Cottage cheese is an excellent source of protein, which helps to keep you full and satisfied. 
• These dips are low in carbohydrates, making them a great option when you’re eating to manage diabetes. Pairing them with nonstarchy vegetables and high-fiber fruits help to keep blood sugar levels stable by slowing down digestion and sugar absorption.
• Adding ingredients like nuts, pesto or nut butter can provide a source of healthy fats, which are essential for overall health.