Cottage Cheese Everything but the Bagel Dip

How to make

This recipe is low carb, high protein, gluten-free, keto-friendly, and vegetarian. Just the kind of thing I like to serve at parties so people with all kinds of diets can enjoy it. It’s versatile as a snack or to serve at parties like New Year’s Eve, Super Bowl, or any holiday.

Looking for another great and easy to make high protein snack, check out my 3 ingredient bagels.

It uses Greek yogurt to keep it light, healthy, guilt-free, and give it a nice tangy flavor. Cottage cheese gives it a great creamy flavor and lots of protein. It also has lots of great Everything Bagel Seasoning flavor.

It’s so easy to make. Just pop the 3 ingredients into the blender, scrape down the sides a couple of times, and serve. Taste for salt, especially if you use a homemade seasoning blend, and taste it with the dipper that you’ll be serving it with (chips will be saltier than veggies).

Garnish it with more Everything but the Bagel seasoning.

Can be made ahead; store in the fridge until you’re ready to eat. The flavor will get stronger as the dip sits, so be careful about adding too much more seasoning than the recipe calls for.  

How to make your own Everything but the Bagel Spice Mix

Here’s my easy recipe for a homemade version of Everything Bagel Seasoning. It’ll make more seasoning than you’ll need for this recipe.

If you don’t want to make your own, Trader Joe’s brand is the most popular. There are also many other brands. Take a look on the spice aisle of your local grocery store.

One thing I really like about making my own is the ability to leave or cut back on the salt.

Mix the following ingredients together:

3 tablespoons toasted sesame seeds
1 ½ tablespoons minced garlic
1 tablespoon minced onion
1 tablespoon poppy seeds
1 teaspoon large crystal sea salt, optional

If you can’t find already toasted sesame seeds, you can toast your own. To toast them, place the sesame seeds in a dry skillet over medium heat, and stir frequently until they become golden brown and fragrant, about 2-3 minutes; be careful not to burn them as they can toast quickly.

This mix will make more seasoning mix than you’ll need for this dip recipe. Use the leftover seasoning on avocado toast, fried eggs, bagels with cream cheese, popcorn, sandwiches, or anywhere else you like.

The Blood Sugar Balancing Handbook

The Blood Sugar Balancing Handbook: Simple Recipes, Proven Methods, and Practical Strategies for Improving Glucose Levels for Non-Diabetics is focused on preventative health and geared towards non-diabetics, but it’ll benefit pre-diabetes and diabetics as well. If more people focused on their blood sugar levels from a preventative standpoint, many Americans might never get the “you have diabetes” diagnosis.

Focusing on your well-being and your blood sugar levels can help with issues like fatigue, better sleep and more energy, better thyroid health, sugar cravings, inflammation, weight loss resistance, hot flashes, night sweats, PMS, hormonal acne, brain fog, bloating, irritability, stronger hair skin and nails, and anxiety. No matter what the question is, nine times out of ten, it’s related to a blood sugar level.

I love reading nutrition books, and this was an easy-to-read book that was encouraging, and not overwhelming. It has lots of do-able tips and easy to follow steps.

Highlights

Here are some highlights I want to share with you from the book:

Carbohydrates alone can cause a higher spike in blood glucose, but if you pair that carb with a protein, the protein can act like a buffer, and prevent such a large spike, you’ll also feel full longer and maintain stable blood sugar levels.

If you aren’t eating enough nutrient dense foods for your body to keep your organs healthy, brain fueled, and muscles strong, it can actually slow down your metabolism.

There are tips on how to add more protein to your day like adding protein powder to oatmeal and eating you protein first at a meal before any carbohydrates can help lower spikes in blood sugar.

There’s a glycemic index (GI) of foods and explanations of why you should care. Consuming foods with a high GI can cause blood glucose and insulin to spike quickly. Low GI index foods don’t cause as large of a spike. So, I’ve made a swap from mostly oatmilk which has a high GI (70 or above) to almond milk with a low GI (55 and under).

Supporting your blood sugars with balanced, nutrient dense foods in the number one foundational piece of good health.

The author, Autumn Enloe, MS, RD, LD, even talks about artificial sweeteners and why you should avoid them. Artificial sweeteners can alter the gut bacteria and possibly elevate blood glucose levels.

Staying hydrated is key for balancing blood sugar because it helps to reduce glucose spikes. A 2023 study found that optimal water intake can actually help slow the aging process. Some interesting action items: have a cup of water before your morning coffee. Have a cup of water before each meal.

recipe section

There are also several recipes at the end of the book. I made the Trail Mix Peanut Butter Balls from page 148. I’m looking forward to trying the Mediterranean Veggie Egg Cups and the Thai crunch salad with peanut dressing.

I really enjoyed this book, and see many years of healthier living because of it.

Make ahead and storage of the dip

Yes, the dip can be made ahead. In fact, the flavors of the dip continue to develop as it sits in the fridge, becoming stronger. Store the dip up to 5 days in an airtight container in the fridge. If it separates at all, just give it a stir to bring it back together.

Store any leftovers in an airtight container in the fridge for up to five days. 

Can I freeze it?

I don’t recommend freezing as it will change the texture of the dip.

Serving suggestions

You can go healthy or not as healthy with the dippers. It’s delicious with:

• Cucumbers
• Carrot sticks
• Celery
• Mini peppers or slices of bell peppers
• Bagel chips or pita chips
• Crackers
• Tortilla chips or potato chips
• Pita bread, flatbread, or naan
• Pretzels, especially those pretzel crisps
• Spread it on your morning bagel instead of cream cheese
• Use it as a spread for wraps and sandwiches

Garnish it with some fresh or dried herbs if desired. Parsley, green onions, chopped chives, thyme, or basil would all be delicious.