A high protein dip made with blended cottage cheese. You’ll love this 3-ingredient taco dip with chips, vegetables, or pita.

3 Ingredient taco dip made with blende cottage cheese, taco seasoning, and chopped green chillies on a plate with chips

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Everyone knows that a good dip can make vegetables taste 1000x better. But what if your yummy dip actually supported your health and fitness too?!

Enter: 3-ingredient taco dip. Made with three simple ingredients, this simple dip contains 28 grams of protein per cup and tastes just as satisfying as any other. It’s the perfect nutritional boost to pair with potato chips, tortilla chips, or veggies.

You’re going to want to add this creamy dip to your weekly meal prep. I can’t wait for you to try it!

hand dipping a tortilla chip into 3-ingredient taco dip made with blended cottage cheese

Why you’ll love 3-ingredient taco dip

3 ingredients: You only need a few simple ingredients to make this delicious dip.

Quick: Nothing makes me happier than a tasty recipe that takes two-minutes to prepare!

High protein: Made with blended cottage cheese, this smooth dip is loaded with filling protein.

Versatile: You can use this yummy recipe as a sauce, spread, or dip… and it’s easy to adjust the flavors to fit your taste!

Calorie-conscious: If you’re working on weight loss (or just want an alternative to the usual high-calorie chip dips), you’ll love this simple recipe.

Ingredient notes

You’ll only need three ingredients to make this easy high protein dip:

  • Cottage cheese — I use low fat for more protein and less fat, but you can use what you prefer (and don’t worry, it’s blended and chunk-free)
  • Taco seasoning — use the premade stuff to make your life easier
  • Chopped green chillies — these are usually in a can in the Mexican section of your grocery store
Ingredients for high protein 3 ingredient taco dip displayed in bowls on a white marble counter
ingredients for 3-ingredient taco dip in a blender cup, unblended

Step-by-step instructions

  1. Add all ingredients to blender.
  2. Blend until completely smooth, about 30-45 seconds. Scrape down the sides as needed.
  3. Taste and adjust seasoning as desired. Serve immediately or store in the fridge.

Don’t have a blender?

No problem! You don’t have to blend this 3-ingredient taco dip if you don’t want to, or don’t have access to a blender.

Simply add all ingredients to a bowl and mix them together. It will have more texture than if it was blended, but it’s still delicious this way.

How to serve

Dip with:

  • Potato chips
  • Tortilla chips
  • Pretzels
  • Pita chips
  • Vegetables

Spread on:

  • Sandwiches
  • Wraps
  • Quesadillas
  • Rice cakes
  • Rye crisp breads

Sauce for:

Close-up photo of 3-ingredient taco dip on a plate with chips

Important tip

Taste your dip after blending and adjust seasonings as desired.

Frequently asked questions

What blender do you use?

I use a blender from Ninja like this one (with blender cups).

Can I use greek yogurt instead of cottage cheese?

You can use greek yogurt instead of cottage cheese if you’d like! But please note you’ll likely need to adjust the seasoning. Greek yogurt is more sour and less salty than cottage cheese, so it won’t taste exactly the same. If you’re using yogurt, you can just mix your ingredients together in a bowl instead of blending.

Did you try this recipe?

Leave your rating and review below! And don’t forget to post a picture to Instagram, and tag me @real.life.nutritionist.

3 Ingredient taco dip made with blende cottage cheese, taco seasoning, and chopped green chillies on a plate with chips
5 from 2 votes

3-Ingredient Taco Dip (High Protein)

Yield: 2
Prep Time: 5 minutes
0 minutes
Total Time: 5 minutes
A high protein dip made with blended cottage cheese. You'll love this 3-ingredient taco dip with chips, vegetables, or pita.

Ingredients
 

  • 1 cup cottage cheese
  • 1 Tbsp taco seasoning
  • 1 Tbsp chopped green chillies

Equipment

Instructions
 

  • Add all ingredients to blender.
  • Blend until completely smooth, about 30-45 seconds. Scrape down the sides as needed.
  • Taste and adjust seasoning as desired. Serve immediately or store in the fridge.
Calories: 85kcal, Carbohydrates: 4g, Protein: 14g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.3g, Cholesterol: 5mg, Sodium: 643mg, Potassium: 107mg, Fiber: 0.4g, Sugar: 3g, Vitamin A: 249IU, Vitamin C: 1mg, Calcium: 70mg, Iron: 0.3mg
Cuisine: American, Mexican, Tex-Mex
Course: Dips and Dressings, Snack