Protein Jalapeño Popper Dip
This protein jalapeño popper dip is creamy, cheesy, and mayo-free. Enjoy this healthy and easy appetizer with crackers, chips, or veggies.
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If you love the bold flavors of jalapeño poppers, this protein jalapeño popper dip is a must-try. Made in under 30-minutes with cottage cheese, cheddar, and just the right amount of spice, it’s a perfect healthy appetizer for parties, game days, or snack time.
Save this dietitian-created recipe for maximum nutrition without sacrificing flavor.
Why you’ll love baked protein jalapeño popper dip
- High in protein. Each serving has 12 grams of protein to help keep you full, without going overboard on calories.
- Big flavor, simple prep. You’ll get all the cheesy, spicy goodness of classic jalapeño popper dip with just 30 minutes from start to finish.
- Make it ahead. Prep it in advance and heat when you’re ready, making it perfect for parties, potlucks, or game day.
What makes it high in protein?
With blended cottage cheese as the base, this creamy dip packs extra protein with loads of flavor. It’s also a low carb snack when served with veggies.
Ingredient notes
Scroll down to the recipe card for the full ingredients list and detailed recipe.
- Low fat cottage cheese: A high-protein alternative to mayo or full-fat cream cheese. Blending it creates a smooth, creamy base with balanced nutrition.
- Low fat cream cheese: Adds richness and body to the dip, without the full calories of full-fat. Soften it first so it blends more easily.
- Cheddar cheese: Provides bold, cheesy flavor. I recommend using full fat cheddar for the best melt and texture in your dip, but you can use low-fat if preferred. Use pre-shredded to make things easier.
- Jalapeños: Pickled jalapeños add heat and flavor, and a bit of brine adds an extra delicious bite.
- Green onion: Adds a fresh bite and mild onion flavor. You can use as many green onions as you like, and could also add sliced chives.
- Garlic: Fresh minced garlic boosts savory depth. Swap for garlic powder if preferred.
- Panko breadcrumbs: Create a golden, crispy topping. Regular breadcrumbs won’t work here, so make sure you’re using the kind labeled with “panko”.
- Butter: Helps the topping brown evenly and adds richness.
- Fresh jalapeño slices: Optional, but great for visual appeal and a little extra heat.
Dietary adjustments
- Gluten-free: Swap the panko crumbs for gluten-free panko crumbs.
- Lower lactose: Use a lactose-free cottage cheese for the base. The cream cheese and cheddar will still contain some lactose, so only serve to those who can tolerate.
- More fiber: Serve with whole grain crackers and chopped veggies (cucumber slices, carrot chips, sliced bell pepper) for extra fiber.
How to make protein jalapeño popper dip
Step 1: Melt dip ingredients except cottage cheese in an oven-safe pan.
Step 2: Stir in blended cottage cheese.
Step 3: Make breadcrumb mixture and sprinkle over dip.
Step 4: Broil in the oven, serve, and enjoy!
Serving suggestions
This protein jalapeño popper dip is the perfect high-protein appetizer or snack for any occasion. Serve it as a warm and gooey baked dip with any of these pairings:
- Tortilla chips
- Baked potato chips
- Ruffle or krinkle cut potato chips
- Triscuit thins or other whole grain crackers
- Seedy crackers
- Pita chips
- Sliced raw vegetables like cucumber, bell pepper, and carrots
How to store and reheat
- Refrigerate: Store leftovers in an airtight container for up to 5 days.
- Reheat: Warm in a skillet over low heat. The breadcrumbs will get mixed in, but the dip will still be delicious. You could also eat leftovers cold.
- Prep ahead: Follow steps 1-4 in the recipe card (scroll down for these details). Then, save in a container until you’re ready to heat it up. To serve it, add it to the cast iron, warm through on low heat, and follow the rest of the recipe.
Top tips for protein jalapeño popper dip
- Blend the cottage cheese completely. This ensures a smooth and creamy texture.
- Avoid overheating the cottage cheese. Heating too long can cause it to separate. Make sure the dip has been removed from the heat before you stir in the cottage cheese.
- Customize the spice level. Use more or less jalapeño brine to control the heat.
Common questions
No problem! Any oven-safe pan that’s about 10-inches across will work fine. If you don’t have any oven-safe pans, melt your dip in any pan or pot and transfer to a baking dish to broil.
I’d recommend sticking to 1% or higher cottage cheese for the best texture and to minimize the risk of separation.
Yes, you can use low-fat and plain Greek yogurt instead of cottage cheese. Add 1/4 tsp more salt if you make this swap — taste before baking, and add more salt if needed.
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Protein Jalapeño Popper Dip
Ingredients
Dip
- 2 cups low fat cottage cheese
- 8 oz reduced fat cream cheese, softened
- 1 cup shredded cheddar cheese
- 1 118-ml can pickled jalapeños, diced
- 1-2 Tbsp jalapeño brine
- 2 green onions, diced, plus more for garnish
- 2 cloves garlic, minced
- ½ tsp salt
- ⅛ tsp black pepper
Topping
- ½ cup panko breadcrumbs
- 3 Tbsp butter, melted
- ½ cup shredded cheddar cheese
To serve
- thinly sliced fresh jalapeño and green onion, for garnish
- tortilla chips, crackers, chopped veggies
Equipment
- 10-inch cast iron pan or any oven-safe pan
Instructions
- Position your oven rack to the middle and preheat to broil.
- To a blender, add cottage cheese and blend until smooth. Set aside.
- To a cast iron or oven-safe pan, add the cream cheese, cheddar cheese, diced jalapenos, brine, green onion, garlic, salt, and pepper. Turn the heat to medium, and stir to melt everything together. Remove from heat once completely smooth.
- Stir in the cottage cheese until combined. Spread the dip throughout the pan so the top is flat. Set aside.
- In a small bowl, mix together the breadcrumbs and melted butter.
- Sprinkle breadcrumb mixture and remaining cheddar cheese on top of the dip.
- Broil on high for 1-2 minutes, watching closely, until the top is golden brown. Garnish as desired, and serve with chips, crackers, and/or chopped veggies. Enjoy!
Notes
- Cover leftovers and keep refrigerated for up to five days.
- Avoid overheating the cottage cheese to prevent it from splitting. It’s best to heat it on low heat for a short period of time.
- If making this in advance, follow steps 1-4. Then save in a container until you’re ready to heat it up. To serve it, add it to the cast iron, warm through on low heat, and follow the rest of the recipe.
- No cast iron or oven-safe pan? Melt everything in a saute pan and transfer to a square baking dish. Add the breadcrumb topping and broil as instructed.
The perfect game day snack that’s higher protein but still tastes sooo delicious!