This high protein taco dip combines a creamy whipped cottage cheese base with black beans, tomatoes, shredded cheese and plenty of taco flavor. Each serving has about 14 grams of protein and 5.5 grams of fiber, making it a more filling option for snacking, game day or parties.
And if the texture of cottage cheese isn’t your thing, don’t worry, blending it creates a smooth, creamy base that works perfectly in a layered taco dip.
I originally threw this together when I needed a last-minute appetizer using ingredients I already had on hand. It ended up being one of those surprisingly easy recipes that everyone kept going back for.
Think of it as a simplified, higher-protein spin on layered taco dip – with black beans adding extra fiber, too.
Reasons to try this 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!
- Protein + fiber in one snack. Cottage cheese provides the protein while black beans add both protein and fiber, with about 14 grams of protein and 5.5 grams of fiber 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!
How to Make This Dip
This recipe makes about 6 servings and can be eaten as a healthy and filling snack or brought to a party as a crowd-pleasing appetizer! I have, in fact, done both.
Ingredients
- Cottage cheese (1 1/2 cups). I prefer 2% or 4% cottage cheese for a thicker, creamier base. If there is a lot of visible liquid in the container, drain off the excess before blending.
- Chipotle peppers in adobo (1-2 peppers). These add smoky heat, so start with one pepper if you’re sensitive to spice. For a milder flavor, use diced green chiles or leave them out completely.
- Taco seasoning. Start with 1/2 packet, or season to taste since the sodium and spice level can vary between brands.
- Black beans, about one cup. Drain and rinse well before adding them to the dip. They’re what give this recipe a nice boost of fiber in addition to the protein from the cottage cheese.
- Tomatoes: Dice them fairly small. If your tomatoes are especially juicy, remove some of the seeds and excess liquid so the finished dip doesn’t become watery.
- Toppings: Shredded cheese, green onions and black olives are my go-to combination, but avocado, cilantro, jalapeños or salsa would also work.
Step-By-Step Directions
- Add the cottage cheese, taco seasoning and 1-2 chipotle peppers in adobo to a high-speed blender or food processor. An immersion blender works well here! Blend until smooth and creamy, scraping down the sides as needed. Taste and add another chipotle pepper if you want more heat.
- Spoon the blended cottage cheese mixture into the bottom of a pie plate or shallow serving dish and spread it into an even layer.
- Drain and rinse the black beans well and scatter them evenly over the cottage cheese layer. Top with the diced tomatoes.
- Sprinkle with shredded cheese, sliced green onions and black olives.
- Enjoy immediately with tortilla chips, crackers or sliced vegetables, or refrigerate until ready to serve.
If the blender gets stuck: Stop the blender, scrape down the sides and redistribute the mixture around the blade, then blend again. If needed, add 1 tablespoon of milk at a time just until the mixture starts moving. Avoid adding too much liquid or the dip can become runny. A food processor can also work well for smaller batches.
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.
- Drain the beans thoroughly and remove excess liquid from very juicy tomatoes or cottage cheese. This helps keep the layers thick and scoopable.
- One chipotle pepper gives the dip smoky flavor with moderate heat. Use two for a spicier dip, or substitute mild diced green chiles.
- Add cooked shredded chicken or taco-seasoned ground turkey as an additional layer.
- Diced avocado or guacamole would be delicious, but I would add it just before serving to prevent browning.
- Plain Greek yogurt can replace the cottage cheese. Since it is already smooth, there is no need to blend it unless you’re blending in the chipotle pepper.
- 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?
Yes, but for the best texture I recommend making the cottage cheese base ahead of time and assembling the dip closer to serving.
You can blend the cottage cheese mixture and refrigerate it in an airtight container. When you’re ready to serve, layer it with the beans, tomatoes, cheese and toppings.
Store leftover assembled dip covered in the refrigerator. Because the tomatoes and cottage cheese can release moisture over time, the texture is best within the first couple of days.
What Should I Serve with This Dip?
Try it with:
- Tortilla chips
- Bell pepper strips
- Mini sweet peppers
- Cucumber slices
- Crackers
- Pretzel thins
For a more filling snack, I like pairing a serving of the dip with both vegetables and tortilla chips rather than thinking it has to be one or the other.
High Protein Taco Dip with Cottage Cheese
Ingredients
- 1.5 cups` 2%, small curd cottage cheese sub with higher % for less moisture
- 1-2 chipotle peppers in adobo sauce (or canned jalapenos or green chilies)
- 2 Roma tomatoes, diced small can use a can of Ro-tel tomatoes with chilies but this will add moisture
- 1 cup 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
- Jalapenos
- Cilantro
- Salsa layer
- Avocado
Method
- Add the cottage cheese, taco seasoning and 1 chipotle pepper in adobo to a high-speed blender or food processor. An immersion blender works really well here, too!
- Blend until smooth and creamy, scraping down the sides as needed. Taste and add another chipotle pepper if you want more heat.
- Spoon the blended cottage cheese mixture into the bottom of a pie plate or shallow serving dish and spread it into an even layer.
- Drain and rinse the black beans well and scatter them evenly over the cottage cheese layer. Top with the diced tomatoes.
- Sprinkle with shredded cheese, sliced green onions and black olives.
- Enjoy immediately with tortilla chips, crackers or sliced vegetables, or refrigerate until ready to serve.
Notes
- 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.
Tried this recipe?
Let us know how it was!
Well, I won’t be using sour cream ever again! Couldn’t even tell it was cottage cheese.