This is a spicy, creamy and delicious high protein taco dip with cottage cheese as the base. If you’re not a fan of cottage cheese, don’t worry because it’s going to be whipped and you won’t even be able to taste it! Plain Greek yogurt is an easy substitute as well.
I made this up one day when I had to make a last-minute appetizer using foods I had in my pantry. Turns out, it was amazing and quite the crowd pleaser! So simple to make with ingredients you probably already have.
Give this recipe a try as an appetizer or snack – it’s like a healthier 7-layer dip. Customize it how you want! {Gluten-Free}
Why You’ll Want to Make This High Protein Dip
- Super simple and easy to make: This dip uses mostly canned goods that just need to be opened and mixed together. It’s quick and would make a great appetizer or snack!
- It’s healthy: This is a relatively healthy dip with 5.5 grams of fiber and 14 grams of protein per serving!
- Packed with flavor: The taco seasoning and chipotle pepper adds quite a bit of spice, combined with the rich and creamy cottage cheese. It’s a perfect balance of Mexican-inspired flavors.
- Easily customizable: Get creative, change up the flavor profile per your preferences. See my recipe tips and variations below!
INGREDIENTS
- Reduced-Fat Small Curd Cottage Cheese (1.5 cups): Cottage cheese is a great source of protein and calcium. In this recipe, it’s blended with the peppers and closely resembles a spicy sour cream. Plain Greek yogurt could be substituted (and you wouldn’t have to use a blender).
- Chipotle Peppers in Adobo Sauce (1-2 peppers): These peppers are SPICY to be careful with how much you add. They have a smoky flavor that my husband said tasted like “tobacco”, so if this is not your thing then good substitutes would be a can of green chilies or jalapenos.
- Taco Seasoning (1/2 packet)
- Ro-Tel Tomatoes with Green Chilies (one can)
- Black Beans (2 cups)
- Shredded Mexican cheese (1/2 cup)
- Sliced black olives (for garnish)
- Green onions (for garnish)
How to Make This High Protein Taco Dip
This recipe makes about 6-8 servings. Double it for larger crowds! You’ll see the picture below is following the recipe with the adobo peppers and making a smaller serving, while the featured image at the top is making it into more of a 7-layer dip for an appetizer.
Blend 1.5 cups of cottage cheese with 1-2 chipotle peppers in adobo sauce in a Nutri-bullet or blender (OR canned jalapenos or green chilies). If it is hard to blend, add a little liquid – like the juice from the canned tomatoes.
Pour mixture into a bowl, and add 1/2 packet of taco seasoning – stir to combine.
Stir in one can of Ro-Tel tomatoes with green chilies and 2 cups of black beans (rinsed). Use a spoon to mix gently.
Layer this on the bottom of a small glass dish or round bowl.
Top with shredded cheese, chopped green onions, and sliced black olives. Enjoy!
To Make It Into a Layer Dip
After blending the cottage cheese and mixing it with the taco dip, layer it on the bottom of a glass dish.
Then, top with drained tomatoes, jalapenos, and then black beans. Sprinkle on the cheese.
Top with green onions and olives for garnish! Honestly, you can layer this however you want.
Related Posts:
— High Protein Buffalo Chicken Crockpot Pasta
— 30 Delicious Recipes Low in Calories and High in Protein
— Cottage Cheese Recipes to Boost Your Protein Intake
Recipe Tips and Variations:
- Incorporate some shredded chicken, top with cheese and bake at 350 degrees F for a Mexican take on buffalo chicken dip.
- If you don’t like the smoky flavor of chipotle peppers, try canned jalapenos or chilies. You could just blend the cottage cheese and taco seasoning together and layer that on the bottom of a pan like you would with 7-layer dip.
- Add 1/4 cup sour cream for a tangier taste.
Frequently Asked Questions
Is This Recipe Gluten-Free?
All of these ingredients are gluten-free, however, double check the taco seasoning packet to be sure. Serve with gluten-free chips.
How Can I Make This Dairy Free?
Select dairy-free yogurt, shredded cheese, and check the label on the taco seasoning just to be sure. Or, make your own taco seasoning.
How Long Can I Store This? Can It Be Prepped in Advance?
This recipe could be prepped days in advance! Store in the fridge for up to 4 days. I do not recommend freezing.
High Protein Taco Dip {Easy and Healthy}
Ingredients
- 1.5 cups` low-fat, small curd cottage cheese
- 1-2 chipotle peppers in adobo sauce (or canned jalapenos or green chilies)
- 1 can Ro-Tel tomatoes with green chilies
- 2 cups black beans, rinsed
- 1/2 cup shredded Mexican cheese
- 1/2 packet taco seasoning, or to taste
- 1/2 cup black olives, sliced
- 1/2 bunch green onions, sliced, for garnish
- 1/4 cup sour cream, optional
Instructions
- Blend 1.5 cups of cottage cheese with 1-2 chipotle peppers in adobo sauce in a Nutri-bullet or blender (OR canned jalapenos or green chilies). Pour mixture into a bowl, and add 1/2 packet of taco seasoning – stir to combine. If it is difficult to blend the cottage cheese, add a tiny bit of liquid – like the juice from the Ro-Tel tomatoes.
- Stir in one can of Ro-Tel tomatoes with green chilies and 2 cups of black beans (rinsed). You can also just spread the mixture on the bottom of large glass dish and add the tomatoes and black beans on top.
- Use a spoon to mix gently. Layer this on the bottom of a small glass dish or round bowl.
- Top with shredded cheese, chopped green onions, and sliced black olives. Enjoy!**If you find it too spicy or prefer that sour cream flavor, add 1/4 cup of sour cream to the cottage cheese mixture before combining other ingredients.
Notes
- Feel free to make this into a 7 layer dip: the cottage cheese mixture on the bottom, topped with tomatoes, black beans, then cheese with olives and green onions on top (see picture below)! You could even swap the black beans for refried beans.
- Incorporate some shredded chicken, top with cheese and bake at 350 degrees F for about 10-15 minutes for a Mexican take on buffalo chicken dip.
- If you don’t like the smoky flavor of chipotle peppers, try canned jalapenos or chilies.
- Add 1/4 cup sour cream for a tangier taste.
| Nutrition Facts | |
|---|---|
| Serving size: servings | |
| Servings: 6 | |
| Amount per serving | |
| Calories | 198 |
| % Daily Value* | |
| Total Fat 4.7g | 6% |
| Saturated Fat 2.7g | 14% |
| Cholesterol 14mg | 5% |
| Sodium 282mg | 12% |
| Total Carbohydrate 25.4g | 9% |
| Dietary Fiber 5.5g | 20% |
| Total Sugars 2.2g | |
| Protein 14.2g | |
| Vitamin D 1mcg | 5% |
| Calcium 135mg | 10% |
| Iron 2mg | 12% |
| Potassium 606mg | 13% |
Well, I won’t be using sour cream ever again! Couldn’t even tell it was cottage cheese.