High protein, low calorie, and made with 5 ingredients — this viral TikTok recipe for protein dunkaroo dip is perfect for easy snacking. It’s inspired by Dietitian Blair Cooley‘s original recipe.
It’s sweet, nostalgic, and takes just five minutes to make. Whether you’re craving an after-dinner treat or need a satisfying snack between meals, this high-protein dip delivers balanced nutrition with serious flavor. Keep reading for the full recipe, tips for a smooth texture, and my favorite dipping ideas.
Why you need this dietitian-approved snack
- Big on protein, light on calories. With 33 grams of protein and just over 200 calories, this dip is a filling, balanced option that fits into your day.
- A smarter sweet snack. Craving something fun and nostalgic? This creamy dip hits the spot when you want something sweet but still nourishing.
- 5 ingredients, 5 minutes. Quick to prep and easy to love, this dip is a go-to snack you can whip up anytime.
Ingredients and substitutions
Scroll down to the recipe card for the full ingredients list and detailed recipe.
Plain greek yogurt: Plain Greek yogurt makes the base for this high-protein dip. I use non-fat because it’s higher protein and lower calorie, but you can use low-fat or high-fat. Use whole milk Greek yogurt for a less tangy flavor.
Flavored protein powder: I use Leanfit Vanilla Whey because it tastes good, blends well into yogurt, and is easy to find. “Cake batter” or “birthday cake” flavors work even better — Clean Simple Eats and Legion Athletics have great options.
Maple syrup: The sweetness of your protein dunkaroo dip depends on the sweetness of your protein powder. Taste your dip after the protein powder is stirred in. If you want more sweetness, add maple syrup or other liquid sweeteners like honey or Stevia — adjust the amount to taste.
Vanilla extract: This adds to the cake batter flavor and gives a more nastalgic taste. You can skip it if needed.
Sprinkles: Choose any sprinkles you love to stir into your dip. I use traditional rainbow sprinkles because I keep them on-hand for baking. If you’d prefer an option without artificial dyes, these rainbow sprinkles from Watkins are a great option. You could also substitute sprinkles for an equal amount of crushed sandwich cookies for a cookies n’ creme variation.
Dietary restrictions
Protein dunkaroo dip is naturally high-protein, low sodium, and gluten-free.
- Lower sugar: Use a low sugar protein powder (like this one) and omit the maple syrup.
- Lower lactose: Use lactose-free Greek yogurt as the base.
- More fiber: Stir in 2 teaspoons of chia seeds with your sprinkles.
How to make high-protein dunkaroo dip
Stir yogurt with vanilla: Do this first to prevent clumps in the next step.
Add protein powder: Stir until completely smooth and clump-free.
Taste and add syrup: Taste your dip and stir in maple syrup if desired.
Stir in sprinkles: Do this last to minimize any color melting into your dip.
How to serve protein dunkaroo dip
This protein-packed sprinkle dip is made to be scooped and enjoyed just like the nostalgic version — only with more nutrition and staying power. Serve it chilled with your favorite sweet or crunchy dippers. Here are some ideas:
- Teddy Grahams
- Graham crackers
- Animal cookies
- Pretzels
- Apple slices
- Pear slices
- Fresh strawberries
- Banana slices
For a more balanced snack, pair this dip with fresh fruit instead of cookies.
Storage
Store high-protein dunkaroo dip in the fridge for up to one week. Keep in an airtight food storage container, and make sure your yogurt isn’t expiring soon before preparing. Serve it chilled.
Tips for success
- Stir in vanilla first. Mixing it in before protein powder prevents clumping and ensures a smooth, even texture.
- Chill before serving. Refrigerate your dip for a thicker, scoopable texture that’s perfect for dunking.
- Play with protein powder flavors. The flavor of your powder makes a big difference — try cinnamon, strawberry cheesecake, or birthday cake for fun variations.
Common questions
It depends on how hungry you are. The recipe is designed to make two generous servings, about 1/2 cup each. If you want to eat more or less, feel free!
Yes! For best results, stir in the sprinkles right before serving — this will prevent their color from melting into the yogurt and preserve their crunchy texture.
Sure! For a protein dunkaroo dip without protein powder, use vanilla Greek yogurt as the base instead of plain, and skip the protein powder entirely. All other ingredients and instructions can remain the same.
As a dietitian, I prefer young kids avoid protein powder unless otherwise advised by their healthcare team. To make a kid-friendly version, skip protein powder and use a vanilla Greek yogurt as the base instead of plain. Or, simply combine vanilla Greek yogurt with sprinkles and skip all other ingredients.
More sweet and healthy snacks
Peanut butter yogurt dip
Cheesecake fruit dip
Chocolate greek yogurt
Protein banana pudding
Chocolate cottage cheese mousse
Whole wheat blueberry muffins
Protein Dunkaroo Dip
Equipment
- small bowl
Ingredients
- 1 cup non-fat plain greek yogurt
- ½ tsp vanilla extract
- ½ cup vanilla whey protein powder
- ½ Tbsp maple syrup, optional
- 2 Tbsp rainbow sprinkles
Instructions
- In a small bowl, mix together yogurt and vanilla extract.
- Add protein powder and stir vigorously until completely smooth. Taste your protein dunkaroo dip — if it's not sweet enough, stir in maple syrup.
- Gently stir in sprinkles. Top with additional sprinkles if desired and serve.
Notes
- This is inspired by Dietitian Blair Cooley’s viral recipe.
- Greek yogurt: You can use non-fat, low-fat, or whole milk Greek yogurt. Lower fat options will have more protein and fewer calories, and higher fat options will have a less tangy flavor.
- Protein powder: You can use any flavor protein powder you like. I use vanilla because it’s easy to find, but you could also try cake batter or birthday cake flavor for a more traditional dunkaroo flavor.
- Maple syrup: I don’t usually add maple syrup because my protein powder is sweet enough as is. Leave this out to minimize added sugars.
- Nutrition facts calculated without maple syrup.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I was leery at first, thinking the ratio would be too dry or texture would be weird, but it turned out perfectly. Topped it with Watkins dye-free sprinkles and my kids love it with graham crackers, fruit, or teddy grahams. They think it’s a special treat.