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

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.

high protein cheese dip

High Protein Cheese Dip

Yield: 10 Servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

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


  • 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.)


  • 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 Information:
Yield: 10 Serving Size: 150 g (about 1/2 C)
Amount Per Serving: Calories: 140Total Fat: 3gCarbohydrates: 13gProtein: 15g

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Friday 30th of December 2022

Thanks, Mason :) I googled healthy rotel dip and voila! Reading these comments has convinced me to make this for new years 🥳 and follow your recipes :)


Tuesday 18th of May 2021

Is there a substitute for rotel? Like crushed canned tomatoes and some chilles maybe? Thanks

Mason Woodruff

Tuesday 18th of May 2021

You can get cans of diced tomatoes with green chiles. I like fire roasted if you can find it.

Hanna Gary

Monday 12th of April 2021

My favorite recipe ever! I made this so many times as meal prep and would eat it as a chunky soup.


Saturday 18th of April 2020

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.


Monday 25th of November 2019

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)

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