High Protein Taco Dip {with Cottage Cheese}

High protein dip main header image.

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

High Protein Dip Ingredients: Can of tomatoes, black beans, chipotle peppers, shredded cheese, cottage cheese and taco seasoning.
  • 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) 
  • Sour Cream (optional): If you like the flavor of sour cream, a small amount (about 1/4 cup) could be added to help cool down the flavor of this dish. I recommend decreasing the cottage cheese to about one cup or adding a little more taco seasoning if you do this. 

As an Amazon affiliate, this post does contain affiliate links. At no additional cost to you, I receive a small compensation when a purchase is made. However, I only promote products I love and feel would be useful to you!

How to Make This High Protein Taco Dip

This recipe makes about 6-8 servings. Double it for larger crowds!

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).

The adobo peppers and cottage cheese in a Nutri-Bullet after blending for the high protein taco dip.

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!

**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. 

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Recipe Tips and Variations:

  • 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 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.

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. 

A high protein taco dip topped with olives and green onions in a glass container on a cutting board surrounded by chips.

High Protein Taco Dip {Easy and Healthy}

Alex Evink, MS, RD
This is a super easy, dump and go high protein taco dip with 5.5 grams of fiber and 14 grams of protein per serving. A healthier version of a 7 layer dip but with just as much flavor! A crowd-pleasing appetite or healthy snack that takes about 10 minutes to make, MAX.
5 from 1 vote
Prep Time 10 minutes
Total Time 10 minutes
Course Appetizer, Snack
Cuisine Mexican
Servings 6 servings
Calories 198 kcal

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. 
  • 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!
    **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.
Nutritional facts are an estimation, and may vary depending on individual ingredients and preparation. 
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%
Keyword cottage cheese dip, healthy appetizer


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