Protein-Packed Spinach & Artichoke Dip

protein-packed spinach & artichoke dip

*Serves 4

Per Serving: Calories 115, Carbs 10g, Protein 9g, Total Fat 1g, Fiber 6.5g


  • 8 oz 0% (fat-free) greek yogurt

  • 8 oz 1% no-salt added, non-fat cottage cheese

  • 1 10 oz package of frozen spinach, thaw and press all water out of it

  • 1 14 oz can quartered artichoke hearts (in water, not marinated)

  • 1 5 oz can water chestnuts, diced

  • 1 packet ranch dips seasoning

  • 2 cloves fresh garlic


  • Preheat oven to 350 degrees. In a food processor (or blender) process cottage cheese until completely smooth.

  • Add in greek yogurt and ranch seasoning.

  • Peel and smash garlic cloves with the flat edge of a knife and add to food processor.

  • Strain all water out of spinach and add to processor and process until smooth.

  • Strain as much water out of artichoke hearts as possible... this is important so you don't get a watery dip. Add artichoke hearts to processor and pulse until combined...don't over process!

  • Transfer dip into a bowl.

  • Dice up water chestnuts make sure excess water is strained out before adding to dip. stir until mixed in and transfer to a oven safe dish.

  • Sprinkle the top with shredded parmesan cheese and place in the oven for 20-25 min or until cheese begins to brown and bubble on top. Serve with veggies!

Slow-Cooker Buffalo Chicken Dip


*Serves 16 

Per Serving( 1/4 cup each) : Calories 86, Protein 9g, Total Fat 5g, Carbs 2g, Fiber 2g


  • 1 cup low-sodium chicken broth

  • 1 large onion, chopped

  • 1 large jalapeño pepper, finely chopped

  • 1 pound boneless, skinless chicken breasts, trimmed

  • 8 ounces reduced-fat cream cheese

  • ¼ cup crumbled blue cheese, plus more for garnish

  • 3 tablespoons hot sauce, preferably Frank's RedHot

  • Sliced scallions for garnish


  • Combine broth, onion and jalapeño in a 4- to 5-quart slow cooker. Place chicken on top. Cover and cook on High for 2½ hours.

  • Transfer the chicken to a plate and shred with 2 forks. Cover to keep warm.

  • Drain the liquid from the slow cooker. Whisk cream cheese, ¼ cup blue cheese and hot sauce into the slow cooker. Cover and cook until hot, about 20 minutes.

  • Stir the chicken into the cream cheese mixture.

  • Top with scallions and more blue cheese, if desired.

Cinnamon Cream Cheese Dip


One serving is 2 tablespoons.  

Calories 30, Protein 2g, Total Fat 2g, Net Carbs 1g.



  • In a medium bowl, add Quest Protein Powder, cream cheese, almond milk, sweetener, and cinnamon.

  • Mix ingredients until smooth.

Protein Gravy


Recipe makes 4 servings. 1 serving is 1/3 cup. 

Calories 45, Calories from Protein 24 (53%), Protein 6g, Total Fat 1g, Carbohydrates 3g, Sugars 0g.


  • 1 Cup HEINZ® Homestyle Gravy - Roasted Turkey

  • 1 Scoop or 1 Packet UNJURY® Unflavored

  • 1/4 Cup Water


  • Put the gravy in a microwave-safe container.

  • Microwave until the temperature of the gravy is below 140 degrees.

  • While the gravy is warming, mix the UNJURY® with the water until dissolved.

  • Once the gravy has cooled to below 140 degrees, stir in the UNJURY® and water mixture.

  • Enjoy!

Vegetable Dip


Recipe makes 5 servings; 1 serving is approximately 2 Tablespoons.

Calories 35, Protein 5g, Total Fat 0g, Carbohydrates 4g, Sugars 0g.


  • 1 Packet or 1 Scoop UNJURY Chicken Soup

  • 1/2 Cup Sour cream, fat free


  • Measure ½ cup fat free sour cream.

  • Stir in 1 scoop or packet Chicken Soup Flavor UNJURY until well combined

  • Use as dip for fresh vegetables (cucumbers, carrots, etc), crackers or pretzels, or on top of a baked potato.