Craving a spicy, cheesy appetizer without the heavy calories? This Protein Jalapeño Popper Dip is the perfect healthy twist on a classic favorite. Made with cottage cheese and low-fat cream cheese instead of mayo, it’s high in protein, full of flavor, and ready in under 30 minutes.
Whether you’re hosting a party, prepping for game day, or just need a better-for-you snack, this baked dip will quickly become your go-to.
⭐ Why You’ll Love This Healthy Jalapeño Popper Dip
- High in protein – 12g of protein per serving
- Mayo-free and lower in fat – Creamy without the heaviness
- Big flavor, simple ingredients – Bold, spicy, cheesy goodness
- Ready in under 30 minutes – Quick and easy prep
- Great for parties or meal prep – Make ahead and reheat when needed
🧀 What Makes This Dip High Protein?
The secret? Blended cottage cheese. It creates a creamy, rich base that’s packed with protein and low in calories. Combined with low-fat cream cheese and cheddar, it delivers amazing texture without sacrificing flavor.
Bonus: It’s also a low-carb dip when paired with veggies!
🛒 Ingredients You’ll Need
Here’s what you’ll need to make this baked jalapeño popper dip with protein:
- Low-fat cottage cheese – Protein-rich and creamy when blended
- Low-fat cream cheese – Adds a rich texture with fewer calories
- Cheddar cheese – Full-fat for best melt and bold flavor
- Pickled jalapeños – Adds a tangy kick and classic heat
- Green onions – Fresh, mild onion flavor
- Garlic – Use fresh or garlic powder
- Panko breadcrumbs – Crispy topping (use gluten-free if needed)
- Butter – Helps the topping brown perfectly
- Fresh jalapeño slices – Optional, for extra spice and visual appeal
Scroll to the recipe card for full amounts and instructions.
🥣 How to Make Protein Jalapeño Popper Dip
Step 1: Melt the Base
In an oven-safe skillet, melt the cream cheese, cheddar, garlic, and jalapeños over medium heat until well combined.
Step 2: Add Cottage Cheese
Blend your cottage cheese until smooth, then stir it into the melted mixture. Remove from heat right after adding to prevent separation.
Step 3: Add Topping
Mix panko with melted butter and sprinkle over the top of the dip.
Step 4: Broil & Serve
Broil until the topping is golden and bubbly. Serve warm with your favorite dippers!
🥕 Healthy Serving Suggestions
Pair this creamy, cheesy dip with:
- Tortilla chips
- Whole grain crackers or pita chips
- Seedy or flax crackers
- Sliced veggies (cucumbers, carrots, bell peppers)
- Ruffle-cut or baked potato chips
🧊 How to Store & Reheat
- Refrigerate: Store in an airtight container for up to 5 days.
- Reheat: Gently warm in a skillet over low heat. Breadcrumbs may mix in but flavor stays great.
- Prep Ahead: Assemble in advance, then bake just before serving.
🔧 Tips for the Best Protein Jalapeño Popper Dip
- Blend the cottage cheese well – This ensures a smooth, creamy dip.
- Don’t overheat – Add cottage cheese off heat to prevent curdling.
- Adjust spice to taste – Add more or less jalapeños or brine to control heat.
🥗 Dietary Adjustments
- Gluten-free – Use gluten-free panko
- Lower lactose – Choose lactose-free cottage cheese
- Higher fiber – Serve with raw veggies and whole grain crackers
🥄 Nutrition Highlights (Per Serving)
- Calories: ~200
- Protein: 12g
- Fat: 10g
- Carbs: ~8–10g
- Sugar: ~2g
- Fiber: Varies by dippers
💬 Common Questions
Can I make this dip ahead of time?
Yes! Prep it fully, refrigerate, and bake just before serving.
Can I freeze this dip?
It’s best enjoyed fresh or refrigerated. Freezing may change the texture.
Is this dip spicy?
It has a mild to medium spice level. Adjust jalapeño amounts to your liking.
⭐ Loved This Recipe?
Leave a 5-star rating and share your creation on Instagram.
