Hi, it’s me. I made another incredible, savory dip for you because you can never have too many, right? Right.
This is my high protein sour cream and onion dip that just so happens to be made WITHOUT any sour cream because yes, we’re whipping up high protein cottage cheese instead. It’s deliciously creamy and blended together with herbs and spices that seriously make it taste like a cross between homemade ranch and your favorite bag of sour cream and onion chips.
Get ready to dip crackers, veggies, and more at your next party, potluck, or Football Sunday. Plus, it makes the best afternoon snack. Let’s get dippin’!
Dips made extra delicious with cottage cheese
Traditional sour cream and onion dip, also known as French onion dip, is often made with sour cream, mayo, mustard, sugar, and other heavy ingredients. We’re lightening up this dip with creamy, protein-packed cottage cheese and are including all of the necessary herbs and spices to make it taste like the real deal.
I’ve been experimenting with tons of unique ways to use cottage cheese in both sweet and savory recipes — the OG AK followers will recognize these Cottage Cheese Banana Oatmeal Protein Pancakes! This fun, healthy sour cream and onion dip is packed with over 10g of protein per serving and will have you skipping the store-bought version for good.
Ingredients in this high protein sour cream and onion dip
This incredible dip couldn’t be easier to whip up with just 6 simple ingredients. It truly tastes like sour cream and onion or ranch depending on how you use it! Here’s what you’ll need:
- Cottage cheese: the base of this dip is made with protein-packed cottage cheese because we’re obsessed (in a good way). I typically use Good Culture or Nancy’s whole milk cottage cheese!
- Seasonings: the dip gets that savory sour cream and onion flavor from garlic powder, onion powder, and black pepper.
- Freshness: you’ll also need fresh lemon zest and some chopped chives for the perfect balance.
Can I use yogurt instead?
Sure! Just note that the flavor of this dip will be more tart and acidic when yogurt than it is with cottage cheese as cottage cheese is very neutral in flavor.
Our fav ways to enjoy it
As you can probably guess, there are hundreds of delicious ways to enjoy this high protein sour cream and onion dip. Here are some ideas to get you started:
- Dip crackers, pita chips, pretzels, or freshly cut vegetables
- Spread it on sandwiches, wraps, or burgers
- Use it as a dressing for salads or grain bowls (in place of store-bought ranch dressing!)
Healthy sour cream and onion dip in 2 steps
- Blend the dip. Add all of the ingredients except the chives to a high-powered blender and blend on high until nice and smooth. Scrape down the sides as needed and blend again, then stir in chives.
- Garnish & serve. Pour the dip into a shallow bowl, top with extra chives and black pepper, and serve it up!
Make this dip ahead of time
Sure! Feel free to whip up this high-protein sour cream and onion dip 1-2 days ahead of time and store it in an airtight container in the refrigerator.
Storing tips
Store any leftover sour cream and onion dip in an airtight container in the refrigerator for up to 3-4 days. Remember to mix it up a bit before enjoying it from the fridge.
More savory dip recipes
- Fresh & Healthy 7-Layer Dip
- How to Make Super Creamy Hummus (+5 different flavor variations!)
- Bubbly Hot Chicken Enchilada Bean Dip
- Bleu Cheese Yogurt Dip (or dressing!)
- Roasted Garlic Tahini Carrot Dip
Get all of my dip recipes here!
I hope you love this high protein sour cream and onion dip! If you make it be sure to leave a comment and a rating so I know how you liked it. Enjoy, xo!
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
High Protein Sour Cream & Onion Dip
Ingredients
- 1 pint cottage cheese (I used whole milk cottage cheese)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Freshly ground black pepper
- Zest of 1/2 lemon
- 3 tablespoons finely chopped chives, divided
- Pita chips, crackers, or your favorite veggies
Instructions
- Add cottage cheese, garlic powder, onion powder, black pepper, and lemon zest to a high-powered blender. Blend on high for 30 seconds to 1 minute, use a blender tamper or a spatula to scrape down the sides and get things moving as necessary, and blend again until silky smooth. Use a spoon to stir in 2 tablespoons chopped chives.
- Pour the dip into a serving bowl and garnish with 1 tablespoon of chopped chives and more black pepper. Serve with chips, pita chips, crackers, or veggies.
Recipe Notes
Nutrition
Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats
Cant wai to make this soon for me i never had hign protein sour cream onion dip before perfect for snacks love your recipes as always brightens up mu day everyday after work
Hope you love this recipe, Ramya!
Hi – I understand subbing in healthier ingredients, but since there is “sour cream” in the name of the recipe, is it supposed to have *some* sour cream in it? Or yogurt? I wasn’t sure if it was left out intentionally or not. I’d like to try this but in my experience using only cottage cheese and seasonings makes for a runny dip and a better salad dressing. But – if there is not supposed to be sour cream or yogurt and you say it’s delicious, I’ll give it a try!
Clearly, I didn’t read the whole post! My apologies! Now I have. I guess I’m also used to a lighter cottage cheese, like 2%. So, I might try it with full fat cottage cheese – sorry for the confusion.
no worries! It is a play on a sour cream and onion sour cream dip make with cottage cheese for higher protein. Hope you love this recipe!
Where is the sour cream in this recipe? Is it not needed or simply forgotten. Please advise. Sounds yummy though.
It is a play on a sour cream dip made with cottage cheese. Hope you enjoy!
Great recipe! Lots of flavour, low fat (I use 2% cottage cheese) and high protein, what’s not to like? I will definitely use it as a salad dressing too. Thank you for another “keeper” recipe.
Amazing! Glad you’re loving this recipe 🙂
This was so good and easy. Love a high protein but flavorful snack. Mine didn’t blend perfectly but I think that’s because my blender sucks and I halved the recipe so there wasn’t enough in there for it to really move around.
Perfect snack! Yes, halving it will cause it to blend up a little less smoothly, but glad you enjoyed regardless 🙂
I’ve made this several times and it is such a great lower calorie/lower fat snack!! It’s very delicious and addicting! I usually eat it with pretzels or veggies! I also go heavier on the garlic and onion powder. Consistency is perfect!
Such a great snack!!
Just made this recipe and it’s definitely a keeper. I added more of the lemon zest, onion and garlic powder to turn up the flavor. It’s a much healthier substitute for the powder in a pouch you get from the store and throw in a tub of sour cream, which I ate way too much of in college.
Perfect! And YES, definitely a more nutritious option haha 🙂