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.
Other Jalapeño Popper Themed Recipes
Jalapeno Popper Smothered Pork Chops
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! 😘
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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
- 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
Gjeanieg says
Delicious!! Thanks for the recipe!
Kimberly says
First keto recipe I’ve seen using low fat ingredients. I’m saving it but switching out to healthier ingredients. Kinda disappointed with the recipe creator.
Mellissa Sevigny says
Please note that the title is High Protein Jalapeno Popper Dip – and does not contain the word keto in it. That’s because the recipe is tailored for people that are watching calories and fat with a high protein approach. It CAN fit into keto because it’s low carb, but the keto aspect is secondary on this one. Not everyone has the same goals or method regarding managing weight and health. My goal is to make the recipes here work for a wide audience.
gjeanieg says
“Kinda disappointed with the recipe creator”? How about rather, “Thank you so much for this FREE recipe, Mellissa! With a few simple substitutions, it is very adaptable to almost any kind of eating style.”
I don’t know how you put up with people, Mellissa. 🤦🏻♀️ As for me, I made it a couple of days ago, and I’m getting ready to make it again right now! That’s when I saw this rude comment. 😂
Mellissa Sevigny says
Thanks for fixing that comment! 😂😘
Katie says
So swap out for full fat versions then and move on. You don’t have to comment if you’re going to be negative about how it’s prepared. Some are looking for a lower fat higher protein because at the end of the day, if you’re trying to slim down, calories in must not exceed calories out. No matter what lifestyle of eating you’re adapting. Or go eat a cake of cream cheese to get over your pettiness.
Petra Ell says
I haven’t made it yet, but I am giving it 5-stars after just reading it, bc I know it will be – like everything else I have ever made from your recipes – superb. BUT, I have to ask, did I miss a memo? Why are we saying fat is a bad thing, O Keto Queen-like Woman?
Mellissa Sevigny says
When you are on keto fat is fine, but not everyone does keto and some are looking for high protein recipes that are lighter in calories from less fat. So this can work for a lot of people – keto or not. Hope you like it!
Linda B says
This was soooooo good!
Leslie says
Made the dip and it was amazing. Huge success even with my grands!! One being a very finicky (I don’t like spicy things) she gave it a giant thumbs up!
I did leave out the chicken, made a double batch and there wasn’t much leftover.
We’re going to try some of your other recipes. I have all your books (hard copy, my favorite).
Thank you so much for all you do.
It’s so nice to enjoy foods with my family and still remain Gluten-free.
Mellissa Sevigny says
Yay! So happy to hear it was a hit for everyone, even the kids! 💕