High-Protein Caesar Dip Recipe

Learn how to make the best homemade high-protein Caesar dip using Greek yogurt and cottage cheese as the secret ingredients. This easy baking recipe transforms the classic salad into a protein-packed, creamy dip perfect for healthy snacking. No mayo needed!

Difficulty:

Beginner

Prep Time:

10 mins

Cook Time:

5 mins

Serves:

2 cups (16 servings)

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">250g Greek yogurt (0% fat)</li><li class="ingredients-single-item">250g cottage cheese (low-fat)</li><li class="ingredients-single-item">30g Parmesan cheese, finely grated</li><li class="ingredients-single-item">2 cloves garlic, minced</li><li class="ingredients-single-item">2 anchovy fillets, finely chopped (or 1 tsp anchovy paste)</li><li class="ingredients-single-item">1 tbsp Dijon mustard</li><li class="ingredients-single-item">1 tbsp lemon juice, freshly squeezed</li><li class="ingredients-single-item">1 tsp Worcestershire sauce</li><li class="ingredients-single-item">15ml olive oil</li><li class="ingredients-single-item">1/2 tsp freshly ground black pepper</li><li class="ingredients-single-item">1/4 tsp salt (to taste)</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 215 calories

🥑 Fat: 10 g

🧈 Saturated Fat: 1.5 g

🍞 Carbohydrates: 18 g

🍭 Sugar: 12 g

🍗 Protein: 16 g

🫀 Cholesterol: 0 mg

🧂 Sodium: 480 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Food processor or blender</li><li class="equipment-single-item">Microplane grater (for Parmesan)</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Strain the Greek yogurt by placing it in a fine-mesh sieve lined with cheesecloth or a paper towel for 30 minutes to remove excess moisture. This creates a thicker, more dip-like consistency. Meanwhile, drain any liquid from the cottage cheese.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Place the strained Greek yogurt and cottage cheese in a food processor or blender. The combination of these two ingredients provides an exceptional protein boost while maintaining a creamy texture similar to traditional Caesar dressing.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Add the minced garlic, chopped anchovies (these provide the authentic Caesar flavor but can be substituted with anchovy paste), Dijon mustard, lemon juice, and Worcestershire sauce to the processor. These ingredients create the classic Caesar flavor profile while the acids help break down the proteins in the dairy for a smoother consistency.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>With the processor running on low speed, slowly drizzle in the olive oil to create an emulsion. This technique is similar to making mayonnaise and gives the dip a silky texture while incorporating air for lightness.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Add the grated Parmesan cheese, black pepper, and salt. Pulse a few times until everything is well incorporated but still maintaining some texture. The Parmesan adds another layer of protein while contributing savory umami notes.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Taste the dip and adjust seasonings as needed. If you prefer a stronger garlic flavor, add another small clove; for more acidity, add additional lemon juice. The dip should have a balanced flavor with noticeable garlic, cheese, and umami notes.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Transfer to a serving bowl and if time permits, refrigerate for at least 30 minutes to allow the flavors to develop and meld together. The proteins in the yogurt and cottage cheese will continue to absorb the flavors as it rests.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Before serving, give the dip a good stir and drizzle with a touch more olive oil on top. Garnish with fresh black pepper, additional Parmesan shavings, and perhaps some finely chopped parsley for color. Serve with vegetables, whole grain crackers, or use as a spread for wraps and sandwiches.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Caesar Dip Recipe?

The High-Protein Caesar Dip uses Greek yogurt, cottage cheese, Parmesan, garlic, anchovy fillets, Dijon mustard, lemon juice, Worcestershire sauce, olive oil, black pepper, and salt. This combination delivers the classic Caesar flavour while providing exceptional protein content.

How to cook High-Protein Caesar Dip Recipe at home?

Learn how to cook High-Protein Caesar Dip by first straining Greek yogurt and cottage cheese for a thicker consistency. Then, blend these with garlic, anchovies, mustard, lemon juice, and Worcestershire sauce. While blending, slowly add olive oil to emulsify, followed by Parmesan. Refrigerate for 30 minutes to develop flavours before serving with vegetables.

Can I make this protein-rich Caesar dip without anchovies?

Yes, though anchovies provide the classic Caesar flavour, you can substitute with capers for a vegetarian version or use a splash of soy sauce and nutritional yeast for umami. The dip will have a slightly different flavour profile but will maintain its high protein content and creamy texture.

How long does homemade Caesar dip last in the refrigerator?

When stored in an airtight container, this Greek yogurt and cottage cheese-based Caesar dip will last 4-5 days in the refrigerator. The acid from the lemon juice helps preserve it, but you may notice it thickens slightly over time—simply stir before serving.

What makes this Caesar dip higher in protein than traditional versions?

Unlike traditional Caesar dressings made with mayonnaise and oil, this recipe replaces those high-fat ingredients with protein-rich Greek yogurt (approximately 10g protein per 100g) and cottage cheese (around 11g protein per 100g), resulting in a dip with 7g of protein per serving.

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