This high protein Jalapeño Popper Dip is a lightened up version of the classic that includes chicken to increase the protein, making it even more delicious and satisfying to eat. Keto friendly and gluten free, this low carb cheesy jalapeno dip delivers great flavor, no guilt, 20g protein, and only 3g net carbs!
Dips have long been relegated to the unhealthy snack category, but we are breaking free of the stigma with this high protein jalapeño popper dip!
I love a good dip, but most of the time they are loaded with fat and empty calories – and that’s before you even factor in whatever crunchy delivery system you are using to get them into your mouth.
Jalapeño popper dip is no exception, and it’s so popular that we even found some at a restaurant in Honduras on a recent trip to Roatan.
In fact we just got back, and I’m freezing now. Here’s a gratuitous photo of the pool I was lounging in a mere few days ago at the Pristine Bay Beach Club. 😭
Anyway, vacation is over and my bitter cold reality has set in, so back to the matter at hand – this high protein jalapeno popper dip!
Since cheesy jalapeño dips are so popular, and Super Bowl is right around the corner, I decided to make a lightened up, protein rich version we can all enjoy together – and I must say, it is truly delicious!
Swapping out some of the cream cheese for lowfat cottage cheese, and adding egg whites and cooked chicken breast didn’t just add a ton of protein to this jalapeno popper dip, it also made it so much more filling than your average high fat dip.
Which is great because it keeps you from mindlessly eating until you’re overfull and regretting your life choices. At least as far as eating is concerned. 😂
For my keto peeps, you’ll be happy to know that this high protein jalapeno popper dip is perfectly keto friendly at only 3g net carbs per serving.
As far as what to scoop this into your face with, pita chips, crackers, and tortilla chips are all delicious options when carbs aren’t a concern.
If you’re keto, then I recommend pork rinds, my keto HOP crackers, or a low carb veggie like celery sticks to stay within your carb budget.
Got leftover jalapeno popper dip? Unlikely, I know, but just in case, this makes an UH-MAZING high protein omelette filling! Or you can do it as a breakfast casserole and add it in spoonfuls like in this Jalapeño Popper Frittata.
You can also put this high protein jalapeno popper dip in a low carb tortilla and wrap it burrito style for lunch on the go – just microwave it for about 1 minute when ready to eat.
Or you can top a burger with it for extra protein and delicious, creamy, cheesiness.
There are soooo many ways to enjoy this high protein jalapeno popper dip. I just know you are going to love it, and would be so happy to get your feedback in the comments! 😘
High Protein Jalapeno Popper Dip
Total Time: 58 minutes
Yield: 12 servings 1x
Diet: Gluten Free
Description
A healthier version of the classic jalapeno popper dip with lots of protein and less fat.
Ingredients
Units
Scale
- 2 cups lowfat cottage cheese (I used Good Culture)
- 8 ounces light cream cheese
- 1/2 cup liquid egg whites
- 2 cups diced, cooked chicken breast
- 3/4 cup diced jalapenos, seeds removed
- 8 ounces shredded pepper jack cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon coarse kosher salt
- 1/4 teaspoon ground black pepper
- 1/2 cup shredded cheddar cheese
- 12 slices jalapeno, seeds removed
- 3 slices cooked bacon, chopped
Instructions
- Preheat the oven to 375 degrees.
- Place the cottage cheese, cream cheese, and egg whites in a blender and blend until smooth. Transfer to a medium-sized bowl.
- Place the diced jalapenos in a small microwave safe bowl, and microwave, uncovered, for 3 minutes, or until soft. Drain any water from the bowl and squeeze any remaining liquid from the jalapenos. (Don’t skip this step or your dip will have extra liquid in it.)
- Add the jalapenos, chicken, pepper jack cheese, garlic powder, onion powder, salt, and pepper to the bowl of cottage cheese mixture and stir well.
- Transfer the mixture to a greased deep pie plate or 9 inch round baking dish.
- Top with shredded cheddar, jalapeno slices, and bacon.
- Bake for 45 minutes, or until the cheese is melted and the casserole is bubbling and puffed up all the way to the center.
- Serve with pita chips, tortilla chips, pork rinds, or celery sticks.
Notes
If your dip is still runny after 45 minutes, bake for an additional 10 minutes or until any extra liquid has evaporated.
- Prep Time: 10 minutes
- Cook Time: 48 minutes
- Category: high protein recipes
- Method: baking
- Cuisine: american
Nutrition
- Serving Size: 1/2 cup
- Calories: 216
- Fat: 13g
- Carbohydrates: 3g
- Protein: 20g
