This easy Greek yogurt protein dip recipe is made with 4 simple ingredients and has 18 grams of protein! Perfect for meal prep or a satisfying snack.
As a dip girlie, I knew I had to re-create my 4-layer dip as a high-protein option! I had already substituted the sour cream for Greek yogurt with great results, and so it was just a matter of scaling it down to make a single-serve option.
This Greek yogurt protein dip recipe features multiple layers and boasts 18 grams of protein! Serve it with protein chips, and you'll have a super-satisfying snack or a light lunch (just add some veggies or a salad on the side).
Why You'll Love It:
- High in protein. A single serving has 18 grams of protein and 4 grams of fiber!
- Great for meal prep. It's easy to get tired of chicken, broccoli, and rice. Switch it up with this fun and filling protein dip!
- Uses Greek yogurt. If you're like me, you always have a tub of plain Greek yogurt on hand. This is a great way to use some of it up before the expiration date.
Ingredients
- Plain Greek yogurt: Use a good quality yogurt that you like the taste of (or use skyr yogurt). If you want to add some extra flavor, try stirring in 1-2 teaspoons of taco seasoning!
- Salsa: Our top choice is a refrigerated fresh salsa (like Organic Jack's/Garden Fresh Gourmet) or pico de Gallo.
- Shredded cheese: Most of the time, we use pre-shredded cheese, which is available in low-fat or flavored options (I recommend the Tex-Mex blend).
- Guacamole (optional): This is an optional ingredient, but the healthy fats and fiber from avocado make the dip more satisfying! We purchase individually portioned guacamole servings – it stays fresh and is perfect for small families or single folks.
How to Make Layered Dip with Greek Yogurt
- Add ½ cup of plain Greek yogurt to a small bowl, smoothing it into an even layer.
- If using, layer on approximately 3 tablespoons of guacamole and spread it out evenly.
- Spoon 3-4 tablespoons of salsa on top of the guacamole, then spread it to the edges.
- Sprinkle on ¼ cup of shredded cheese, then serve and enjoy with your favorite tortilla chips or fresh veggies! We love to double down and serve this with protein chips like Quest or Simply Protein.
Top Tip: Try it with cottage cheese! This recipe tastes great when you substitute the yogurt for blended cottage cheese, which is also high in protein.
For Serving:
- Tortilla chips
- Protein chips
- Fresh vegetables
- Pita chips
- Pretzels
- Naan bread
Storage and Meal Prep
These dips can be made 2-3 days in advance if needed. Prepare them in an airtight container and refrigerate until needed.
For the best results, drain the salsa in a strainer before measuring. This will reduce the amount of liquid that settles to the bottom during storage.
Variations and Substitutions
- With cottage cheese: I've tested this recipe with an equal amount of cottage cheese (blended), and it tastes great! I recommend adding 1-2 teaspoons of taco seasoning, as cottage cheese has a less subtle flavor than Greek yogurt.
- Low calorie: Use 0% Greek yogurt, light (or low-fat) cheese, and skip the guacamole.
- Gluten-free: This recipe is gluten-free as written, and there are many gluten-free options for tortilla chips or protein chips. Check the packaging of all products to make sure you're in the clear.
Expert Tips
- Greek yogurt. I like to use one with 1-2% milkfat, as I find that gives a better texture and flavor, but 0% still tastes good! This recipe also works well if you use Icelandic Skyr yogurt.
- Try straining your salsa. For quick and easy recipes like this, I don't always recommend straining your salsa first, but if you're preparing this in advance for meal prep, straining will help with liquid pooling and texture.
- Use single-serve guacamole. I'm a huge fan of making simple things at home, but store-bought guacamole has some advantages. One is that it does not brown as quickly, and another is that you can buy single servings pre-packaged. As the only person in my home who likes guacamole, this is what I do!
More Meal Prep Recipes
If you loved this recipe for Greek yogurt protein dip, let me know by leaving a 5-star review in the recipe card or leave a comment below! You can also tag me on Instagram @dashfordinner.
Greek Yogurt Protein Dip
Ingredients
- ½ cup plain Greek yogurt
- 3 tablespoons guacamole about 1-2oz single serving package (optional)
- 3-4 tablespoons salsa fresh salsa or pico de gallo recommended
- ¼ cup shredded cheese
- Tortilla chips (or protein chips) for serving
Instructions
- Spread the Greek yogurt into the bottom of a small bowl (if desired, mix in 1-2 teaspoons of taco seasoning).
- Spoon the guacamole into the bowl, smoothing into an even layer.
- Add the salsa, spreading it out evenly.
- Finally, sprinkle the shredded cheese of your choice on top.
- Serve and enjoy with your favorite tortilla chips – or high-protein chips (like Quest tortilla chips).
Notes
Nutrition
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Dorothy Bigelow
This recipe has been so helpful in hitting my protein goals while enjoying yummy snack sessions. With protein chips this can easily hit 30 grams of protein and with some veggies on the side it makes a great lil lunch.