High-Protein Ranch Dip

Written By Jai Jackson

A Guilt-Free Favorite from Worktime Athletic Performance

Do you LOVE ranch dressing but hate how it usually wrecks your macros? We’ve got a game-changing alternative for you — our Protein-Packed Ranch Dip. It’s creamy, flavorful, and best of all, it fuels your recovery with a solid hit of protein. Whether you’re meal prepping or just need a smarter snack, this dip is here to win.

🥣 The Recipe: Protein Ranch Dip

Ingredients:

  • 1 cup cottage cheese or Greek yogurt (both work great!)

  • 2 teaspoons Worcestershire sauce

  • ½ lemon, juiced

  • 1 teaspoon dried dill

  • 1 teaspoon onion powder

  • 1 teaspoon garlic powder

  • 1 teaspoon dried parsley

  • 1 teaspoon kosher salt

  • ½ teaspoon ground black pepper

  • ¼ cup milk or water (optional, for thinning)

Instructions:

  1. Add all ingredients to a blender or food processor.

  2. Blend until smooth and creamy.

  3. Chill for at least 15 minutes before serving for best flavor.

💪 Nutrition Info (Approx. per 2 Tbsp serving, made with Greek yogurt & no milk):

  • Calories: 40

  • Protein: 4g

  • Carbs: 2g

  • Fat: 2g

  • Sugar: 1g

(Note: Numbers will vary slightly depending on whether you use cottage cheese or Greek yogurt.)

🥕 Smart Ways to Eat It

This dip isn’t just for carrot sticks (though that’s a solid choice). Here are some Worktime-approved ideas:

  • Dipping Fresh Veggies – bell peppers, snap peas, cucumbers, broccoli.

  • Protein Plate Companion – drizzle over grilled chicken, turkey burgers, or bison steak.

  • Game-Day Fuel – pair with baked chicken wings or air-fried tenders.

  • Snack Hack – use as a spread for rice cakes or high-protein wraps.

  • Bowl Builder – toss with shredded cabbage or lettuce as a creamy slaw base.

🧠 Why We Love It at Worktime

This dip fits right into the performance lifestyle we preach here at Worktime Athletic Performance. You’re getting:

  • Protein to support muscle recovery

  • Flavor without the empty calories

  • No added sugars or junk preservatives

Whether you're in a muscle-building phase or cutting for the season, it’s a crave-worthy addition that won't set you back. It's simple, clean, and made from staples most athletes already have in their fridge.

📣 Try it this week and tag us on Instagram @WorktimePerformance with your dip creations! Got a tweak or favorite pairing? Share it in the gym or comment below — we’re always down to try your high-performance food hacks.

Jai Jackson
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