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This high-protein roasted red pepper feta dip is three main ingredients stirred together in one bowl: quark (or skyr), crumbled feta and sweet roasted red peppers.
No blender, no food processor.
It’s creamy, a little salty, a little smoky, and every serving has about 12 g of protein from real food, no protein powder.
Nothing fancy here, just a simple feta dip with a few ingredients and a lot of protein.
I serve it next to an omelette for breakfast, or with steak or chicken for dinner, and keep the rest in the fridge for snacks during the week.
Why You’ll Love This Roasted Red Pepper Feta Dip
- High protein from real food. Quark and feta carry the protein, about 12 g per serving.
- Stirred, not blended. One bowl and a fork. You keep little bits of pepper and feta in every bite.
- Meal prep friendly. It keeps 3 to 4 days in the fridge, so one batch covers several snacks.
- Low calorie and easy to count. Around 110 calories per serving with only a few ingredients to track.
- Cheaper than store-bought. A big homemade batch for less than you’d pay for a small tub of store-bought dip.
Ingredients for High-Protein Feta Dip
- Quark or skyr. The creamy, protein-rich base. Use plain, unsweetened. Drained cottage cheese works too; mash it with a fork or the dip will be lumpy.
- Feta. Brings the salt and tang. Buy a block and crumble it yourself; it’s creamier than pre-crumbled.
- Roasted red peppers. Sweet and slightly smoky. I use them straight from a jar, drained and patted dry. No roasting, no peeling.
- Lemon juice. Brightens the dip and balances the salty feta.
- Garlic powder. Gives a mild garlic flavor without raw garlic bite, and it doesn’t get stronger as the dip sits.
See the recipe card below for exact amounts.
How to Make Roasted Red Pepper Feta Dip
- Prep the peppers. Drain the jarred roasted red peppers, pat them dry and chop finely.
- Mash the feta. Crumble the feta into a bowl and mash it with a fork.
- Stir. Add the quark or skyr, chopped peppers, lemon juice and garlic powder. Stir until combined but still a little chunky.
- Taste and chill. Taste before adding salt; feta is salty. Chill for 30 minutes if you have time so the flavors come together.
Tips for the Best Protein Dip
Make it spicy. Add a pinch of red pepper flakes or a little smoked paprika.
Dry the peppers well. Wet peppers make a watery dip. Pat them dry, especially jarred ones.
Drain the quark if needed. If your quark or skyr looks wet, pour off the liquid before stirring.
Chop, don’t purée. Finely chopped peppers keep the dip thick. Puréed peppers thin it out.
Salt last. Feta brands vary a lot in saltiness.
What to Serve with This Feta Dip
- Omelette or scrambled eggs. A spoonful on the side makes a high-protein breakfast.
- Steak. The cool, tangy dip works like a sauce next to a hot steak.
- Grilled or baked chicken. Use it instead of a creamy sauce.
- Veggie sticks. Cucumber, carrot and bell pepper for an easy snack.
- Wraps and sandwiches. Spread it instead of mayo.
Storage and Meal Prep
Store the roasted red pepper feta dip in an airtight container in the fridge for 3 to 4 days. Stir before serving; a little liquid on top is normal. Don’t freeze it, because the quark turns grainy after thawing.
For meal prep, portion it into 4 small containers so each snack is ready and easy to count.
FAQ
Can I use Greek yogurt instead of quark? Yes. Use thick, strained Greek yogurt. The dip will be a little tangier and slightly lower in protein than with quark or skyr.
Can I use cottage cheese? Yes. Drain it well and mash it with a fork first. Blend it only if you want a completely smooth dip.
Can I roast my own peppers? Yes. Roast 1 large or 2 small red bell peppers at 425°F (220°C) for 25 to 30 minutes, or in the air fryer at 400°F (200°C) for 15 to 18 minutes, until blistered. Cover for 10 minutes, then peel, seed and chop.
Is this feta dip low carb? Yes. Quark, feta and peppers are all low in carbs, so this works as a low-carb, high-protein snack.
How much protein is in this dip? About 12 g per serving, or roughly 45 g for the whole batch.
More Dip and Snack Recipes
High-Protein Roasted Red Pepper Feta Dip
Ingredients
- 300 g 1 1/4 cups quark or plain skyr
- 1/2 cup 75 g crumbled feta
- 1/2 to 3/4 cup jarred roasted red peppers, drained and patted dry
- 1 to 2 tbsp lemon juice
- 1/4 tsp garlic powder
- Salt, to taste
- Black pepper, to taste
- Optional toppings
- Olive oil drizzle
- Red pepper flakes
- Chopped parsley
Instructions
- Drain the roasted red peppers, pat dry and finely chop.
- Crumble the feta into a bowl and mash with a fork.
- Add the quark or skyr, chopped peppers, lemon juice and garlic powder. Stir until combined.
- Taste, then season with salt and black pepper.
- Chill for 30 minutes if you have time. Top with olive oil, red pepper flakes or parsley before serving.
Notes
- Drained cottage cheese, mashed with a fork, can replace the quark.
- Store in an airtight container in the fridge for 3 to 4 days. Do not freeze.
- 12 grams of protein per serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
