High Protein Cheese Dip: A Simple One-Pan Low Calorie Dip Recipe

By Mason WoodruffUpdated May 06, 2026, Published May 28, 2018

Ahigh protein cheese dip perfect for nachos, topping burritos and tacos, or simply dipping.

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Reader Rating

Calories 140 kcal

Protein 15 g

Carbs 13 g

Fat 3 g

This could be a southern thing, but one of my favorite meals growing up was cheese dip made with Velveeta and Rotel. If you’ve never had this combo, it’s next level delicious. Unfortunately, it’s far from a high protein cheese dip.

That’s why I love this recipe so much. It’s creamy and savory with the perfect kick from the Rotel that takes me back to my childhood. And even better, each serving touts 15 grams of protein and only 140 calories.

That’s right, you could eat the entire bowl for roughly 1,400 calories. But good luck doing that with an entire pound of meat inside. This stuff is a perfect high volume, high protein snack to keep you full while satisfying any chips and dip cravings.

In less than 15 minutes, you'll have a high protein cheese dip perfect for nachos, topping burritos and tacos, or simply dipping. Each serving has 15 grams of protein and only 140 calories. You'll also find a quick and easy low calorie tortilla chip recipe.

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High Protein Cheese Dip Ingredient Notes

With a short ingredient list, I don’t have a lot to say about ingredients that I haven’t already included in the recipe card’s notes section below. Instead, I’ll leave you with a handful of pairing ideas for this high protein cheese dip.

cheesy gordita crunch copycats on a baking sheet

You can’t go wrong with any of the recipes above, and this dip would set them off perfectly. As for dipping, check out the lower calorie chip recipe below. It’s super simple and will blow you away. I’ve even had readers say they make these at home and take to Mexican restaurants to have instead of the house chips.

A Lower Calorie Tortilla Chip Recipe

My low calorie tortilla chips recipe calls for Mission Extra Thin tortillas, but you can use any corn tortilla. You may need to modify the bake time slightly for different sizes, however.

If you’d like other options, check out my ultimate healthy snacks guide for other low calorie chip ideas.

4.63 from 51 votes

Servings: 10 Servings

High Protein Cheese Dip

By Mason Woodruff

Ahigh protein cheese dip perfect for nachos, topping burritos and tacos, or simply dipping.

Prep: 5

Cook: 10

Total: 15

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Ingredients

▢ 1 lb Lean Ground Turkey, 93/7
▢ 8 oz Fat-Free Cream Cheese
▢ 1/2 C 113g Plain Fat-Free Greek Yogurt
▢ 15 oz can Pinto Beans, drained and rinsed
▢ 10 oz can Rotel
▢ 1 packet Taco Seasoning

Instructions

In a large skillet, cook the ground turkey over medium-high heat.
Once the turkey is fully cooked, reduce the heat to a low-medium heat. Add the beans, Rotel, and taco seasoning. Stir well and simmer for 2-3 minutes.
Add the cream cheese and Greek yogurt and stir until both are fully incorporated. Remove from the heat to cool, briefly.
Add to a large bowl on a food scale and divide total weight by 10 or your desired number of servings. (Each serving is probably around ½ C or 150g.)

Notes

Each serving has 3 Smart Points.
Feel free to swap the ground turkey for ground beef or ground chicken like in my bang bang chicken dip.
If you can't find fat-free cream cheese, use 1/3 fat instead. You may also look at low fat cottage cheese like in my high protein ranch dip and protein queso recipes.
Serve with the lower calorie tortilla chips in the recipe write-up above or with Tostitos Baked Scoops or another low calorie chip replacement.
If you want to beef this recipe up and add some serious volume, add a 12-ounce bag of cauliflower rice.

Nutrition

Serving: 150g (about 1/2 C), Calories: 140kcal, Carbohydrates: 13g, Protein: 15g, Fat: 3g

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Mason Woodruff

I’m Mason Woodruff, and I’ve been writing about fitness and food since finishing a nutrition degree in 2014. After working as a strength and nutrition coach, I realized cooking is a skill most fitness enthusiasts could use some help with. I’ve been creating recipes for home cooks ever since.