High Protein Taco Dip with Cottage Cheese

This high-protein taco dip is loaded with seasoned ground beef, salsa, cottage cheese, jalapeño, and melty Colby Jack for a hot, cheesy dip that’s satisfying and filling. It went viral on social media as “Divorced Dad Dip,” but don’t let the name fool you, it’s seriously good. The cottage cheese melts right into the beef and cheese, giving you a creamy game-day dip with plenty of protein in every serving.

Why This Cottage Cheese Taco Dip Went Viral

I first saw this “Divorced Dad Dip” going viral on social media, and and once I saw what was in it, I had to give it a try. The funny name is really just a viral label for a hot, high-protein cottage cheese taco dip made with seasoned ground beef, salsa, jalapeño, and plenty of melted cheese.

The cottage cheese is what makes it different from a typical taco dip. It adds creaminess and extra protein, but once everything is heated together, it blends into the beef and salsa so you don’t get an obvious cottage cheese texture or flavor.

The ground beef makes the dip hearty and high in protein, the jalapeño adds a little heat, and the salsa brings enough acidity to balance the rich Colby Jack. Everything comes together in one skillet, which makes it a cheesy, high-protein recipe that works for game day, parties, or a quick snack.

Ingredients

• 1 pound ground beef
• 1 tablespoon taco seasoning
• 8 oz block Colby jack cheese, cut into small cubes
• 8 oz whole milk cottage cheese
• 8 oz salsa of choice
• 1 large jalapeño pepper, small diced

Ingredient Notes

• Cottage cheese: Whole milk cottage cheese gives the dip the creamiest texture and blends more smoothly into the beef and salsa than a lower-fat version. It also adds a solid amount of extra protein without needing cream cheese or sour cream.
• Ground beef: I like using 85/15 or 90/10 ground beef so the dip stays flavorful without becoming overly greasy. An 80/20 blend works too, but be sure to drain the excess fat well before adding the remaining ingredients.
• Colby Jack cheese: Colby Jack melts easily and gives the dip a mild, creamy cheese flavor that doesn’t overpower the taco seasoning. Cut it into small cubes so it melts quickly, or shred it for an even faster melt. Cheddar, Monterey Jack, or pepper Jack are all good substitutes.
• Salsa: Use a salsa you already like since its flavor comes through clearly in the finished dip. A smooth salsa creates a creamier consistency, a chunky salsa adds more tomato and pepper texture.
• Jalapeño: Fresh jalapeño adds a little heat and freshness that cuts through the rich beef and cheese. Remove the seeds and membrane for a milder dip, or leave some in if you want more heat.
• Taco seasoning: A standard packet makes this especially quick, but homemade taco seasoning works just as well. Since salsa, cheese, and packaged seasoning can all be salty, taste the finished dip before adding any extra salt.

How to Make High Protein Taco Dip

Step 1: Brown the beef

In a large skillet, cook the ground beef until browned. Drain off the excess grease.

Step 2: Add the jalapeño and seasoning

Add the diced jalapeño and taco seasoning to the beef and cook until the jalapeño is just softened, about 2-3 minutes.

Step 3: Add the salsa and cottage cheese

Turn the heat to low and add the salsa and cottage cheese. Stir together to combine them with the beef and heat through.

Step 4: Melt in the cheese

Remove the skillet from the heat and add the cubed Colby jack cheese. Stir together until the cheese is fully melted and the dip is smooth and cohesive.

Step 5: Serve

Serve immediately with your favorite tortilla chips, low carb chips, or anything you want for dipping.

Tips for the Best Cottage Cheese Taco Dip

• Blend the cottage cheese for an extra-smooth dip. If you don’t want any cottage cheese curds in the finished dip, blend it until smooth before adding it to the skillet. The flavor stays the same, but the consistency becomes much creamier.
• Use a thicker salsa. A very watery salsa can make the finished dip loose. If your salsa has a lot of liquid sitting on top, drain off a little before adding it to the skillet.
• Taste before adding any extra salt. Taco seasoning, salsa, cottage cheese, and Colby Jack all bring salt to the recipe. Wait until everything is combined before deciding if it needs more.
• Let the cottage cheese lose its chill first. Taking it out of the refrigerator while the beef cooks helps it incorporate more easily and prevents the temperature of the entire skillet from dropping when you add it.
• Don’t keep cooking once the cheese is melted. The dip only needs enough residual heat to bring everything together. Extended cooking can make the cheese oily and cause the creamy base to separate.
• Adjust the consistency before serving. If the dip gets thicker than you like, stir in a spoonful of salsa or a small splash of milk. If it seems too loose, let it sit for a few minutes since it will naturally thicken as it cools slightly.
• Keep it warm for parties. Transfer the finished dip to a small slow cooker on the warm setting if you’re serving it over a longer period. Stir occasionally and avoid using high heat, which can cause the dairy to separate.
• Add fresh toppings right before serving. Green onions, cilantro, diced tomatoes, avocado, or extra jalapeño add freshness and texture without weighing down the hot, cheesy dip.

High Protein Taco Dip Variations

• Make it spicier: Add a diced serrano with the jalapeño, use hot salsa, or stir in a few dashes of your favorite hot sauce.
• Add black beans: Stir in a drained and rinsed can of black beans with the salsa for extra texture, fiber, and a little more protein.
• Swap the ground beef: Ground turkey or ground chicken both work well in place of beef. Since they’re leaner and milder, taste the finished dip and adjust the taco seasoning if needed.
• Add corn: Stir in ½ to 1 cup of drained corn or fire-roasted corn for a little sweetness that works really well with the taco seasoning and jalapeño.
• Use pepper Jack: Replace some or all of the Colby Jack with pepper Jack for a cheesier dip with extra heat.

What to Serve With High Protein Taco Dip

• Tortilla chips: This is the classic pairing and still my favorite. Thick tortilla chips work especially well because this dip is hearty and loaded with beef and cheese.
• Bell peppers: Sliced bell peppers or mini sweet peppers are one of the best low-carb options. They’re crisp enough for scooping and their sweetness balances the spicy taco flavor.
• Celery and cucumber: Celery sticks and thick cucumber slices make fresh, crunchy dippers when you want something lighter than chips.
• Low-carb tortilla chips: Cut low-carb tortillas into wedges and bake or air fry them until crisp for a chip-style option with fewer carbs.
• Lettuce cups: Spoon the warm dip into crisp romaine or butter lettuce leaves and top with tomatoes, cilantro, or avocado for an easy low-carb taco-style meal.
• Cauliflower rice: Serve the dip over warm cauliflower rice with lettuce, tomato, avocado, and salsa to turn it into a high-protein, lower-carb taco bowl.
• Rice: Spoon it over white, brown, or cilantro lime rice when you want to turn the dip into a more filling meal.
• Tacos or wraps: Use leftovers as a taco or burrito filling with shredded lettuce, tomatoes, avocado, and extra salsa.

High Protein Taco Dip FAQs

What is Divorced Dad Dip?

Divorced Dad Dip is a viral high-protein taco dip made with seasoned ground beef, cottage cheese, salsa, jalapeño, and melted cheese. It’s served warm with tortilla chips, vegetables, or other favorite dippers.

Why is it called Divorced Dad Dip?

“Divorced Dad Dip” is the humorous social media name given to this simple, no-fuss beef and cottage cheese dip. The name is part of the viral trend, but the recipe itself is essentially a hot, high-protein taco dip.

Is taco dip high in protein?

This taco dip is high in protein because it combines three protein-rich ingredients: ground beef, cottage cheese, and Colby Jack cheese. The exact protein per serving will depend on the brands you use and how many servings you divide the recipe into.

Can you taste the cottage cheese in taco dip?

The cottage cheese flavor is very mild once it’s heated with taco-seasoned beef, salsa, jalapeño, and melted cheese. If you don’t like the curds, blend the cottage cheese until completely smooth before adding it to the skillet.

Does cottage cheese melt in taco dip?

Cottage cheese doesn’t melt exactly like shredded cheese, but it softens and blends into the other ingredients as it warms. Whole milk cottage cheese creates the creamiest result, and blending it first will give the dip an even smoother texture.

Is high-protein taco dip low carb?

The dip itself is relatively low in carbohydrates compared with many layered taco dips since it doesn’t contain beans, tortillas, or chips. For a lower-carb serving option, pair it with bell peppers, celery, cucumber, lettuce cups, or low-carb tortilla chips for dipping.

Can I make high-protein taco dip ahead of time?

Yes. Make the dip ahead, let it cool, and refrigerate it in an airtight container. Reheat it gently over low heat or in the microwave, stirring occasionally until the cheese becomes creamy again.

Can I use low-fat cottage cheese?

Yes, low-fat cottage cheese will work, but whole milk cottage cheese gives the dip a richer, creamier consistency. If you use a lower-fat variety, blending it first can help create a smoother texture.

What can I use instead of cottage cheese?

Plain Greek yogurt can add protein and creaminess, but it won’t behave exactly the same when heated. For the closest texture to this recipe, I recommend sticking with cottage cheese and blending it smooth if the curds are the issue.

Is high-protein taco dip good for meal prep?

Yes. The beef and cottage cheese mixture reheats well, making it useful for meal prep. Portion it into containers and serve it later with vegetables, rice, cauliflower rice, low-carb tortillas, or tortilla chips.

More High Protein Recipes to Try

• Cottage cheese Buffalo chicken dip
• High protein Hailey Bieber pizza
• High protein cucumber salad
• High protein Buffalo chicken hot pockets
• Street corn beef bowl