Quick Bites · High Protein
Blended Cottage Cheese Mediterranean Dip - 23g Protein (23g Protein)
This no-cook dip delivers 23 grams of protein and 188 calories per serving. Nonfat cottage cheese blended until smooth has a texture close to labneh - silky, tangy, and spreadable - at a fraction of the calories. Garlic, lemon, and fresh dill round out the flavor.
Nutrition per serving
- Protein
- 23 g
- Calories
- 188
- Carbs
- 10 g
- Fat
- 6 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 24.7 oz nonfat cottage cheese — about 3 cups; nonfat preferred for best protein density
- 3 tbsp lemon juice — freshly squeezed
- 1.5 tbsp olive oil — plus more to drizzle at serving
- 3/4 tsp garlic powder
- 3 tbsp fresh dill — chopped, fronds only
- 1/2 tsp salt
- 1/4 tsp black pepper
- 10.6 oz cucumber — peeled and sliced into rounds for dipping
Steps
- Add the cottage cheese to a blender or food processor. Blend on high for 60–90 seconds, scraping down the sides once, until completely smooth with no visible curds. The texture should resemble thick Greek yogurt or labneh.
- Add the lemon juice, olive oil, garlic powder, salt, and black pepper. Blend another 20 seconds to incorporate. Taste and adjust salt or lemon to preference.
- Transfer to a serving bowl. Stir in the chopped fresh dill by hand rather than blending - this keeps the herb color bright and avoids the dip turning green.
- Drizzle with a small amount of olive oil, add a pinch of extra dill on top if desired, and serve immediately with sliced cucumber and any accompaniments. The dip holds in the refrigerator for up to 5 days - stir before serving if liquid separates.
Why This Works
Nonfat cottage cheese is 12.4g protein per 100g, making it one of the highest-protein dairy options by weight. Blending eliminates the curd texture entirely - the whey proteins and casein emulsify into a smooth gel close to labneh in texture. The lemon acid slightly denatures surface proteins, which tightens the texture further. The result: 23g protein per serving at 188 calories. For comparison, hummus delivers about 8g protein per 100g at 237 calories per 100g - similar protein density by weight but nearly three times the calories. Traditional labneh sits at about 7g protein per serving at 120 calories.
Blending Technique
Standard blenders work better than food processors here: the narrower jar creates more suction against the blade, breaking down curds faster. Start on low to avoid splashing, then ramp to high. At 60 seconds most blenders reach smooth; at 90 seconds the texture becomes noticeably silkier. If using a food processor, add 1 tbsp of the lemon juice before blending to help the blades grip - dry curds tend to ride up the sides. Immersion blenders work but require 3–4 minutes and produce a slightly coarser result.
Variations
Mixed herb: Replace the 3 tbsp dill with 1 tbsp fresh dill, 1 tbsp fresh mint, and 1 tbsp fresh parsley. A broader herb profile that leans Lebanese rather than Greek.
Roasted red pepper: Blend 60g (about 2 oz) drained jarred roasted red peppers with the cottage cheese base. Finish with a quarter teaspoon of smoked paprika. Adds about 10 calories per serving and turns the dip pale coral.
Harissa: Swirl 1 tbsp harissa paste into the finished dip by hand - do not blend it in, or the dip turns uniformly orange and loses the visual contrast. Adds about 5 calories per serving and significant heat.
Everything bagel: Skip the dill entirely. Stir 1.5 tsp everything bagel seasoning into the blended base and sprinkle more on top. The sesame and poppy seeds add texture against the smooth dip.
Za'atar: Replace dill with 1 tbsp za'atar sprinkled on top (not blended in) plus an extra drizzle of olive oil. The sumac in za'atar adds tartness that complements the lemon in the base.
Sun-dried tomato: Blend 30g (about 1 oz) oil-packed sun-dried tomatoes (drained) with the cottage cheese base. Swap dill for 2 tbsp fresh basil. Richer and sweeter than the default version.
Make It Your Own
Scale the base freely: the ratio is roughly 3 cups cottage cheese to 3 tbsp lemon juice to 1.5 tbsp olive oil. For a thicker dip closer to cream cheese consistency, strain the blended result through a fine mesh for 30 minutes. For a thinner, more drizzleable sauce, add 1–2 tbsp water during blending. As a spread it works directly on wraps, toast, or flatbread. For meal prep, this scales to 8 servings without issue - the flavor actually improves after 24 hours as the garlic mellows.
Sources Research-Backed
Frequently Asked Questions
How long does the dip keep in the refrigerator?
Up to 5 days in an airtight container. A thin layer of liquid may separate on the surface after a day or two - stir it back in before serving. The flavor actually improves after 24 hours as the garlic mellows and the lemon permeates the base.
Can I use 2% or 4% cottage cheese instead of nonfat?
Yes. 2% produces a slightly creamier dip with about 15 extra calories per serving. 4% tastes the richest and blends the smoothest but reduces protein density. If nonfat tastes too lean, add an extra teaspoon of olive oil rather than switching fat percentages - it achieves a similar mouthfeel improvement.
Is this the same as labneh?
Not quite. Labneh is strained yogurt drained for 12-24 hours, producing a thick, tangy spread with about 5-7g protein per serving. This dip uses blended cottage cheese, which reaches a similar texture in 90 seconds with 3-4 times the protein. The flavor is milder and less tangy than labneh. For more tang, add an extra tablespoon of lemon juice.
What should I serve this with?
Sliced cucumber, carrot sticks, bell pepper strips, and cherry tomatoes are the lowest-calorie dippers. Pita chips, crackers, or grilled flatbread add crunch for a more substantial snack. The dip also works as a spread on toast or wraps, or as a sauce spooned over grain bowls.
