Protein is everywhere these days – people just can’t seem to get enough of it. But one thing that really gets me frustrated in this space is that I’m seeing viral TikTok recipes make high protein recipes while using protein powder. Protein powder is fine, but it’s expensive and there are so many protein rich foods out there! Today, I’m sharing how to make 15 high protein dip recipes that don’t use protein powder.
Whether you’re prepping for the big game, hosting a party, or just need a healthier option for weekday cravings, these creamy dips made with simple ingredients are a game changer. Click the links for a full recipe, and you’re set for a week of delicious flavors that help you fit your protein goals!
1. Hummus
Hummus is the ultimate high protein dip, crafted from chickpeas, tahini, lemon juice, salt, and garlic. It’s as easy as blitzing it in a food processor for the creamy texture. This creamy dip pairs perfectly with pita chips, carrot sticks, or raw veggies. Stored in an airtight container, hummus lasts 3-4 days in the fridge.
Nutrition per 100g
- Calories: 160-200
- Protein: 7-10g
- Fat: 12-15g (mostly monounsaturated fats)
- Carbohydrates: 15-20g
Hummus Recipe
2. Muhammara
Muhammara, a smoky roasted red pepper and walnut spread, is a delicious dip that brings bold, exotic flavor. Packed with walnuts’ essential nutrients, this one’s a great way to sneak in healthy fats and a protein boost. This high protein dip recipe is great to slather it on toast or dip in your favorite veggies. A drizzle of olive oil over the top finishes it beautifully.
Nutrition per 100g
- Calories: 324, Fat: 29g (39%)
- Saturated fat: 3g (19%)
- Carbohydrates: 10g (33%)
- Fiber: 1g
- Protein: 6g
Muhammara Recipe
3. Roasted Red Pepper & Faba Bean Spread
Faba beans, often overlooked, are a high-protein superstar. Blend them with roasted bell peppers, onions, garlic, and olive oil for a smooth, creamy dip that’s both filling and vibrant. It’s a good dip to make ahead, keeping well in an airtight container for several days.
4. Vegan Pimento Cheese Spread
You don’t need to eat plant-based to enjoy this high-protein and tasty snack. A traditional pimento cheese spread is a familiar favorite, but this vegan version is comparable.
This simple dip uses cashews, nutritional yeast, and lemon for a dairy-free yet cheesy punch. Add a pinch of onion powder and garlic powder to mimic classic flavors. Spread it on crackers or use as a healthier twist on nachos. It’s a great option if you want something plant-based but indulgent.
Nutrition per 1/4 cup (~100g)
- Calories: 210g
- Fat: 16g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 6g
5. Blended Edamame
Blended Edamame delivers an extra boost of protein and vibrant green color. Blitz it with plain Greek yogurt, fresh herbs, and lemon in your immersion blender for a zingy, high protein snack. Serve with homemade tortilla chips or fresh cucumbers for a light but satisfying nibble.
Nutrition per 1/4 cup (~100g)
- Calories: 211 g
- Protein: 7 grams
- Fat: 17 grams of healthy fats
- Carbohydrates: 4 grams of net carbs
Blended Edamame Recipe
6. Whipped Feta and Pomegranate with Pistachios and Honey
Sweet meets savory in this yummy dip. The creamy texture of whipped feta gets a luxurious lift from honey, pistachios, and pomegranate seeds. It’s a tasty recipe for the holidays or your next party, and it’s got a surprising grams of protein punch thanks to the feta.
7. Tzatziki Sauce
Classic tzatziki is made with plain Greek yogurt, grated cucumber, garlic, and dill. It’s flavorful, refreshing, and loaded with essential nutrients. Add shredded chicken breast for a high-protein dip variation. It’s fantastic with falafel, burrito bowls, potato chips, or just spooned over grilled meats or veggies.
Nutrition per 100g
- Calories: 150g
- Fat: 5-10g (mainly saturated and monounsaturated fats)
- Carbohydrates: 5-10g (mainly from cucumber)
- Protein: 5-10g (from yogurt)
Simple Tzatziki Recipe
8. Roasted Garlic and Black Bean Dip
This high protein dip recipe is a take on refried beans, but using black beans. Black beans are a good stir into any savory recipe. Here, they combine with roasted garlic, lime, and cumin for a smoky, earthy dip. Top with green onions for a burst of freshness. This dip doubles as a spread for wraps or as a side with air fryer quesadillas. Mix it in with rice to make a high protein burrito, add it to a taco with a fried egg for a great breakfast recipe, or just grab your favorite chips and eat it as is!
Nutrition per 100g
- 132 calories
- Fat: 1g of fat
- Carbohydrates: 24g
- Protein: 9g
- Fiber: 9g
9. 7 Layer Taco Dip
This cheesy taco dip is the best part of any gathering. Layer refried beans, low-fat cottage cheese, sour cream mixed with taco seasoning, salsa, shredded lettuce, cheddar, and olives. Add sliced green onions on top and serve with homemade tortilla chips. Each scoop is packed with delicious flavors and protein.
10. Cottage Cheese Taco Dip
This viral TikTok recipe has transformed cottage cheese into a high-protein snack phenomenon. Blend a cup of cottage cheese with taco seasoning, then top with salsa, cheddar, and jalapeños. Even if you’re not a fan of cottage cheese, you’ll love this delicious dip.
Nutrition per 100g
- 90 calories
- Carbohydrates: 5 grams
- Fat: 2.5g
- Protein: 12 grams
View Recipe Here
11. Whipped Ricotta and Honey
For a dip that’s as elegant as it is effortless, whip ricotta with honey and a splash of vanilla. Serve with fresh fruit like peaches, strawberries, or figs. It’s a great option for brunch or dessert and offers a sneaky protein boost.
Nutrition per 100g
- Calories: 114
- Fat: 5.6g
- Carbohydrates: 5g
- Sugars: 5g
- Protein: 11g
12. Green Goddess Cashew Dressing
This verdant beauty blends cashews, basil, parsley, chives, and lemon for a creamy, herby dip. Use it on salads, as a ranch dip alternative, or with favorite veggies. Add a sprinkle of hemp seeds for even more grams of protein.
13. Beet Hummus
Earthy beets meet protein-rich chickpeas for a vibrant high-protein dip. With a splash of lemon and a swirl of olive oil, this good dip is a showstopper on any table. Spread on toast or serve alongside fresh fruit for a color-packed platter.
Nutrition per 100g
- Calories: 160-200
- Protein: 7-10g
- Fat: 12-15g (mostly monounsaturated fats)
- Carbohydrates: 15-20g
Beet Hummus Recipe
14. High Protein Queso
No party is complete without a bubbling high protein queso dip. Use low-fat cottage cheese, cheddar cheese, and a little cream cheese for a lighter but equally indulgent version. Add a sprinkle of onion powder and garlic powder for much flavor. A true game day classic.
15. Pumpkin + Whipped Ricotta
Pumpkin puree blended with whipped ricotta, a dash of cinnamon, and maple syrup creates a creamy dip that pairs beautifully with apple slices or graham crackers. It’s a healthier option for satisfying fall cravings with a protein boost. For more nutrition, pair this with a whole grain bread!
High Protein Dip Recipe Round Up
No matter your taste preference, these dips are packed with essential nutrients and crafted to support weight loss, food freedom, or just pure snacking joy. With options ranging from high protein buffalo chicken dip to cottage cheese dip, you’re guaranteed to find your next obsession. Make sure to store leftovers in an airtight container for freshness, and don’t forget to rate your favorites with a star rating on social media or your go-to recipe site.
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