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High Protein Onion Dip

High Protein Onion Dip

Unlock your snacking potential with this incredible High Protein Onion Dip! This recipe transforms the classic, beloved onion dip into a nutritious powerhouse, perfect for satisfying cravings and fueling your body. It’s your new go-to for parties, game nights, or a healthy afternoon pick-me-up, proving that delicious and wholesome can go hand-in-hand.
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Prep Time 10 minutes
Cook Time 0 minutes
Chill Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Appetizer, Dip, Snack
Ingredients Equipment Method Notes

Ingredients
  

  • 16 ounce container plain non-fat Greek yogurt
  • 1 cup cottage cheese low-fat or non-fat
  • 1/4 cup finely chopped yellow onion about 1/4 of a medium onion
  • 2 tablespoons chopped fresh chives
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Pinch salt optional, adjust to taste
  • 1 tablespoon fresh parsley finely chopped, for garnish (optional)

Equipment

  • Medium-sized mixing bowl
  • Spatula or whisk

Method
 

  1. In a medium-sized mixing bowl, add the entire 16-ounce container of plain non-fat Greek yogurt. The Greek yogurt will be the primary creamy base of our dip, providing a smooth texture and a significant protein boost.
    16 ounce container plain non-fat Greek yogurt
  2. Add the 1 cup of cottage cheese (low-fat or non-fat) to the bowl with the Greek yogurt. Cottage cheese is another excellent source of protein and will contribute to the dip's thick, luscious consistency. If you prefer a super smooth dip, you can briefly pulse the cottage cheese in a food processor or blender before adding it to the bowl, though it's not essential for this recipe and the slight curds add character.
    1 cup cottage cheese
  3. Finely chop 1/4 cup of yellow onion. Aim for very small pieces so they are distributed evenly throughout the dip and provide a pleasant onion flavor without being overpowering. Add the chopped onion to the bowl.
    1/4 cup finely chopped yellow onion
  4. Chop 2 tablespoons of fresh chives. Chives add a delicate, fresh oniony bite that complements the cooked onion flavor. Add the chopped chives to the bowl.
    2 tablespoons chopped fresh chives
  5. Add all the dry seasonings to the bowl: 1 teaspoon of garlic powder, 1/2 teaspoon of onion powder, and 1/4 teaspoon of black pepper. These spices are crucial for developing the classic savory onion dip flavor profile.
    1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon black pepper
  6. Drizzle in 1 tablespoon of Worcestershire sauce. This ingredient adds a depth of savory, umami flavor that is essential for any great onion dip.
    1 tablespoon Worcestershire sauce
  7. Using a spatula or a whisk, thoroughly mix all the ingredients together until they are well combined and the mixture is smooth and uniform. Ensure there are no pockets of Greek yogurt or cottage cheese. Scrape down the sides of the bowl to make sure everything is incorporated.
  8. Taste the dip and add a pinch of salt if desired. The saltiness can vary depending on the cottage cheese and Worcestershire sauce you use, so it's always best to taste and adjust to your personal preference.
    Pinch salt
  9. For optimal flavor development, cover the bowl with plastic wrap and refrigerate for at least 30 minutes. This allows the flavors to meld together beautifully.
  10. Before serving, you can garnish the High Protein Onion Dip with a sprinkle of fresh parsley for a touch of color and freshness, if desired. Serve with your favorite dippers.
    1 tablespoon fresh parsley

Notes

This dip stays fresh in an airtight container in the refrigerator for up to 4-5 days. It is best served chilled. Not recommended for freezing.