This high-protein dip is an absolute game-changer for anyone looking for a healthy, satisfying snack or a fantastic low-carb side dish for dinner.

High Protein Dip: Healthy Low Carb Snack & Dinner Side 16

It’s incredibly easy to whip up, packed with delicious flavors, and perfect for dipping your favorite healthy crackers or veggies. Each serving provides about 18 grams of protein.

Whether you’re prepping for a busy week, need a quick bite after a workout, or want a crowd-pleasing appetizer, this recipe delivers on all fronts. It’s designed to be simple, using readily available ingredients, so you can enjoy a nutritious and tasty option without spending hours in the kitchen.

What You’ll Love About This Quick And Easy Recipe
Everything You Need To Make This Recipe Without Stress
Time Needed From Start To Finish
How To Make It Step By Step With Visual Cues
Easy Variations And Serving Ideas That Fit Real Life
Common Slip-Ups And How To Avoid Them
How To Store It And Make It

What You’ll Love About This Quick And Easy Recipe

This recipe is a true lifesaver for busy individuals and families who prioritize healthy eating but don’t have a lot of time. You’ll love how quickly it comes together, making it an ideal choice for last-minute gatherings or a spontaneous healthy munchie snack. It’s specifically crafted to be low in carbohydrates, fitting perfectly into a keto or low-carb lifestyle, while still delivering a rich, satisfying flavor profile. This dip is fantastic as a healthy cracker dip, a spread for celery sticks, bell pepper strips, or even as a flavorful topping for grilled chicken or fish. It’s versatile enough for a work snack day, a casual pool snack, or a sophisticated dinner side.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients for this high-protein dip is straightforward, as most items are likely already in your pantry or easily found at any grocery store. The beauty of this recipe lies in its simplicity and the ability to create something so flavorful with minimal fuss.

INGREDIENTS:

16 ounces plain Greek yogurt (full-fat or 2% for creaminess)
8 ounces cream cheese, softened
1/2 cup shredded cheddar cheese
1/4 cup finely chopped green onions (scallions)
1/4 cup finely chopped fresh parsley
1 tablespoon lemon juice
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon black pepper
Pinch of red pepper flakes (optional, for a little kick)

For the Greek yogurt, opt for a plain variety to avoid any added sugars or artificial flavors. Full-fat or 2% will give you the creamiest texture, but non-fat can also work if you prefer a lighter option. Ensure your cream cheese is softened to room temperature; this makes it much easier to blend smoothly with the other ingredients, preventing lumps. When it comes to the cheddar cheese, pre-shredded works perfectly for convenience, but freshly shredded will always offer a slightly better melt and flavor. Feel free to adjust the amount of green onions and parsley to your taste; fresh herbs truly elevate the dip’s flavor.

Time Needed From Start To Finish

This high-protein dip is designed for speed and convenience, making it an excellent choice for those moments when you need something delicious without a long wait.

Preparation Time: 10 minutes
Chilling Time: 20 minutes (minimum, for flavors to meld)
Total Time: 30 minutes

The active preparation is minimal, mostly involving mixing. The chilling time is crucial for the flavors to fully develop and for the dip to firm up to a perfect consistency, though you can certainly enjoy it right away if you’re in a hurry.

How To Make It Step By Step With Visual Cues

Creating this high-protein dip is incredibly simple. Follow these steps for a perfectly creamy and flavorful result every time.

Soften the Cream Cheese: Take your cream cheese out of the refrigerator at least 30 minutes before you plan to make the dip. This ensures it’s soft enough to blend smoothly without lumps. If you’re short on time, you can microwave it for 10-15 seconds until just softened, but be careful not to melt it.
Combine Cream Cheese and Yogurt: In a medium-sized mixing bowl, add the softened cream cheese and the plain Greek yogurt. Use a sturdy spoon or a rubber spatula to mix them together until they are well combined and smooth. This might take a couple of minutes of steady stirring.
Add the Dry Seasonings: Sprinkle in the garlic powder, onion powder, black pepper, and optional red pepper flakes. Mix these thoroughly into the cream cheese and yogurt base until evenly distributed.
Stir in Fresh Ingredients and Cheese: Add the shredded cheddar cheese, finely chopped green onions, and fresh parsley to the bowl. Pour in the lemon juice. Gently fold all these ingredients into the mixture until everything is uniformly incorporated. Avoid overmixing once the fresh ingredients are added.
Taste and Adjust Seasoning: Take a small spoonful of the dip and taste it. This is your chance to adjust any seasonings. You might want to add a little more salt (if not already added, depending on your cheese), pepper, or even a touch more lemon juice for brightness.
Chill for Flavor Development: Cover the bowl tightly with plastic wrap and refrigerate the dip for at least 20 minutes. This chilling period allows the flavors to meld beautifully and the dip to firm up to an ideal consistency for dipping.
Serve and Enjoy: Once chilled, give the dip a final stir. Transfer it to a serving bowl and garnish with a sprinkle of fresh parsley or a few extra green onion slices, if desired. Serve with your favorite low-carb dippers like celery sticks, cucumber slices, bell pepper strips, or healthy crackers.

Easy Variations And Serving Ideas That Fit Real Life

This high-protein dip is incredibly versatile, making it easy to adapt to different tastes and occasions.

Spice It Up: For those who love a bit more heat, increase the red pepper flakes or add a dash of your favorite hot sauce to the mixture. A finely minced jalapeño (seeds removed for less heat) can also add a fresh, spicy kick.
Herb Garden Freshness: Experiment with other fresh herbs. Dill, chives, or even a touch of fresh oregano can offer different flavor profiles. Just remember that a little goes a long way with stronger herbs.
Cheesy Swaps: While cheddar is a classic, feel free to swap it for other shredded cheeses like Monterey Jack, a Mexican blend, or even a sharp white cheddar for a different flavor. For an extra creamy texture, a tablespoon or two of grated Parmesan cheese can be a nice addition.
Kid-Friendly Approach: If serving to children, you might want to reduce or omit the red pepper flakes. You can also make it more appealing by serving it with colorful bell pepper strips, cucumber rounds cut into fun shapes, or mild whole-wheat crackers.
Party Platter Perfection: This dip is a fantastic addition to any party or buffet spread. Serve it alongside a vibrant vegetable platter featuring carrots, broccoli florets, cherry tomatoes, and snap peas. For a low-carb option, include pork rinds or flaxseed crackers.
Beyond Dipping: Don’t limit this to just a dip! It makes an excellent spread for lettuce wraps, a dollop on top of baked potatoes (for those not strictly low-carb), or a creamy sauce for grilled chicken or fish. You can even thin it slightly with a tablespoon of milk or water to create a salad dressing.
Protein Boosters: To further enhance the protein content, consider adding a scoop of unflavored collagen peptides (it won’t affect the taste or texture) or mixing in some finely chopped cooked chicken breast or turkey.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have a few pitfalls. Knowing these common mistakes will help you achieve a perfect high-protein dip every time.

Not Softening the Cream Cheese: This is the most frequent mistake. Cold cream cheese will result in a lumpy dip that’s hard to mix smoothly. Always allow it to come to room temperature, or use the quick microwave method carefully.
Using Flavored Greek Yogurt: Stick to plain Greek yogurt. Flavored varieties, especially vanilla or fruit-flavored, will completely alter the savory profile of this dip and likely make it too sweet. Always double-check the label.
Over-Salting: Many shredded cheeses, especially cheddar, can be quite salty on their own. Taste the dip before adding any extra salt. It’s easier to add more later than to fix an overly salty dip.
Skipping the Chill Time: While you can eat the dip immediately, the flavors truly meld and deepen after at least 20 minutes in the refrigerator. The chilling also helps the dip to thicken to an ideal consistency. Don’t rush this step if you have the time.
Too Much Liquid: Be mindful of adding extra liquids. If your Greek yogurt is particularly thin, or if you add too much lemon juice, the dip can become runny. If this happens, you can try mixing in a tablespoon or two of extra shredded cheese or a small amount of cream cheese to thicken it.
Not Chopping Herbs Finely Enough: Large pieces of green onion or parsley can make the dip less pleasant to eat. Ensure all fresh ingredients are finely chopped for a smooth texture and even distribution of flavor.

How To Store It And Make It

FAQs

Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
Can I adjust sweetness? Yes—add more or less sweetener to taste.
Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.