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

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

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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.

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. And be sure to follow me on Instagram where I share 2-3 recipes per day.

high protein cheese dip
4.82 from 11 votes

High Protein Cheese Dip

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

Course Main Course, Side Dish, Snack
Cuisine Mexican
Keyword cheese dip, high protein cheese dip, high protein snack, low calorie snack
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 10 1/2 C (150g) Servings
Calories 140 kcal
Author Mason Woodruff


  • 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


  1. In a large skillet, cook the ground turkey over medium-high heat.

  2. 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.

  3. Add the cream cheese and Greek yogurt and stir until both are fully incorporated. Remove from the heat to cool, briefly.

  4. 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.)

Recipe Notes

  • Each serving has 3 Smart Points.
  • Feel free to swap the ground turkey for ground beef, chicken, pork, or a meat-free alternative. Be sure to account for macro differences.
  • If you can't find fat-free cream cheese, use 1/3 fat instead.
  • 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 Facts
High Protein Cheese Dip
Amount Per Serving (150 g (about 1/2 C))
Calories 140 Calories from Fat 27
% Daily Value*
Fat 3g5%
Carbohydrates 13g4%
Protein 15g30%
* Percent Daily Values are based on a 2000 calorie diet.

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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.

9 thoughts on “High Protein Cheese Dip: A Simple One-Pan Low Calorie Dip Recipe”

  • 5 stars
    This recipe is AMAZING! I made it for dinner and substituted black beans for the pinto beans. I also mixed it with a bag of cauliflower rice! SO much volume and flavor! It’s like a burrito bowl all in one!

  • 5 stars
    This is an amazing addition to our meal plan every week! The numbers are great, it is delicious, the kids love it, it is easy to make… great on so many levels.

    We now make it before every camping trip and family BBQ. It has replaced higher fat, lower protein snack options that were staples among our family and friends.

  • This recipe is great for game day. Delicious and easy, yet light enough to fit into your lifestyle. I absolutely love this recipe!

  • 5 stars
    Really glad to find this recipe. We always struggle finding something healthy to take with us to watch a game with friends. This one tasted awesome and I think it will be a party hit even though it is healthy. Save this one for your Super Bowl party.

  • 5 stars
    Love love love this recipe!! I have made the recipe with all the ingredients mason has included as well as a few batches with less( just rotel, cream cheese and taco seasoning). Every time I have made this dish it is gone within hours! My entire family loves it and begs me to make it time and time again. My favorite dish to use it in is a “mock qdoba/chipotle bowl”— seriously taste just like the real thing! I actually crave this cheese and use any excuse to incorporate into my meals. Also so so macro friendly! If you haven’t already, give it a try!

  • 5 stars
    This is a perfect game day recipe! I struggle with finding ways to stay healthy when it feels like the purpose of an occasion is to be unhealthy and this is a great option. I definitely recommend making this with the homemade tortilla chips (no one will know it’s not as unhealthy as they were expecting either)

  • 5 stars
    I was skeptical, but this honestly exceeded my expectations! My best friend and I are both college students (nursing school and pharmacy school) so sometimes we just need a break on the weekend. We made this one weekend but used protein flat out wraps and baked for chips instead of tortillas. Honestly it was so good I truly questioned what all we put in it because I didn’t think it would turn out that well (sorry to doubt you, Mason! never again, I promise). We made it once without beans and it’s good, but I prefer the beans in it.

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