This High-Protein Dip With Canned Smoked Trout is the perfect party starter. Serve with raw sliced veggies to keep this appetizer low-carb.
Social gatherings can challenge our efforts to eat in a way that won't spike our blood sugar and send us into a cycle of unhealthy eating. That's why we love taking control of the situation by showing up with an appetizer that prioritizes protein and fiber-rich veggies for dipping.
Check out Jen's section on why the High-Protein Dip with Canned Smoked Trout is dietitian-approved.
Ingredients for High-Protein Dip With Canned Smoked Trout
- Cottage Cheese: Don't cringe. Blending the cottage cheese will make it creamy and will completely mask the fact that you used cottage cheese. Friend tested and approved!
- Cream Cheese: A little cottage cheese adds creaminess and tang.
- Canned Smoked Trout: I used Trader Joe's brand smoked canned trout. If you don't live near a Trader Joe's you can order online, or check your local grocer for another brand.
- Red Onion: Or any onion you have on hand to add texture and sharpness.
- Chives: I like mixing some in the dip for flavor, and sprinkling some on top as a garnish.
- Salt and Pepper to taste.
How to Make High-Protein Dip With Canned Smoked Trout
- Place one cup of cottage cheese in a food processor.
- Add ⅓ cup of cream cheese.
- Add one can of smoked trout - drain the oil off.
- Add ¾ teaspoon of salt and pepper to taste.
- Pulse several times until the cottage cheese is mostly blended and the mixture is combined, but still has some texture. Do not over-process, or the texture will become too thin.
- Transfer the mixture to a bowl.
- Add ¼ cup of finely diced red onion.
- Add ½ tablespoon of chopped chives.
- If you like, add a second can of the smoked trout (making sure to flake the fillets first with your hands or a fork). The second can is completely optional.
- Mix to combine.
- Taste for salt and pepper, and adjust as needed.
- Add a sprinkle of chopped chives for the garnish.
What to Serve With High-Protein Dip With Canned Smoked Trout
- I like to serve this dip with some non-starchy, high-fiber veggies, like cucumbers, bell peppers, and carrots.
- Make a pretty party platter resembling a flower by spreading ½ of a tablespoon of dip on endive leaves and arranging them in a circle with the points facing out. Then place whole radishes in the middle of the platter.
- If you have sourdough discard, make these delicious crackers by Butter For All. For some people, sourdough generally has less of an impact on blood sugar levels compared to non-sourdough breads and crackers. Individual reactions may vary, however.
- Serve it with our Cottage Cheese Wraps. Simply use the dip as a spread and add your favorite toppings.
- Keep it simple and spread it on celery sticks!
Common Questions About High-Protein Dip With Canned Smoked Trout
Store in an airtight container for up to three days. If the dip was left unrefrigerated for a prolonged period (over an hour), it's safest to discard any leftovers. Tip: To avoid waste, portion out small amounts for immediate consumption, leaving the rest refrigerated for when it's needed.
Yes, but be VERY careful to remove the bones, and look for a brand that doesn't have added sugar.
Absolutely! Try adding a little dill to the dip for a great flavor combo.
Yes, it is gluten-free. No gluten is used in the recipe.
Recipe
High Protein Dip With Canned Smoked Trout
Equipment
Ingredients
- 1 cup cottage cheese
- ⅓ cup cream cheese
- 2.7 oz smoked trout we used a can of Trader Joe's smoked trout fillets, drained
- ¾ teaspoon salt we use Diamond Crystal Kosher Salt
- ¾ teaspoon pepper
- ¼ cup red onion diced
- ½ teaspoon chives chopped
Instructions
- Place one cup of cottage cheese in a food processor.1 cup cottage cheese
- Add the cream cheese.⅓ cup cream cheese
- Add about 2.7 ounces of smoked trout fillets. This is the dry weight off a can of Trader Joe's smoked trout fillets, with the oil drained.2.7 oz smoked trout
- Add the pepper and salt.¾ tsp salt, ¾ tsp pepper
- Pulse several times until the cottage cheese is mostly blended and the mixture is combined, but still has some texture. Do not over-process, or the texture will become too thin.
- Transfer the mixture to a bowl.
- Add the diced red onion.¼ cup red onion
- Add the chopped chives.½ tsp chives
- Mix to combine
- Taste and add more salt and pepper, if needed. Optional: add a sprinkle of chopped chives for the garnish.
Nutrition
Dietitian-Approved by Jen Birge MS, RDN, CDCES
In my practice, I see that people often struggle with choosing a tasty appetizer that will increase their protein intake and limit their carbs at the same time. The High-Protein with Canned Smoked Trout checks both of these boxes.
Enjoy this dip with some non-starchy veggies that are low-carb - think cucumbers, carrots, bell peppers, radishes, celery....you get the idea. That way, you'll get a dose of fiber and protein before you start your main meal.
Remember, that both fiber and protein help balance glucose levels - a win for anyone with insulin resistance, prediabetes or diabetes. Plus, this appetizer is so delicious that you'll want to make it again soon! This appetizer is definitely dietitian-approved!
Please Share Your Feedback
We hope you'll be inspired to make this dip for your next gathering. If you made it, please comment below and leave a rating, and be sure to share the recipe with friends and family!
We also love to hear about any variations you try. Enjoy!
Louise Becker says
I have made this several times. Love it! Highly recommend.
Jackelin Slack says
Isn't it delicious? We're so glad you're enjoying, Louise!