How To Make A Thick Strawberry Smoothie Bowl

How To Make A Thick Strawberry Smoothie Bowl

Strawberry Smoothie Bowl without Banana

Beat the summer heat with a luscious strawberry smoothie bowl without banana. Strawberry season may have passed for many but frozen strawberries are a cost-effective, convenient, and tasty way to enjoy strawberries picked at the peak of ripeness year-round. This delicious smoothie bowl recipe is dairy free, gluten free, and high protein.

 

Close up of the strawberry smoothie bowl with toppings. The smoothie base is light pink and the toppings include cocoa nibs, coconut flakes, sliced strawberries, and granola.

Why You Will Love This Recipe

There are several reasons why you should make a strawberry smoothie bowl.

  • Smoothie Bowls are Easy and Quick to Prepare: Enjoy this as a quick and healthy breakfast, snack, or dessert! Yes, dessert, I love to whip up one of these when I am craving ice cream.
  • This recipe is customizable and versatile: You can use this recipe as a base for many other smoothie bowl variations. If it’s peak blueberry season, use this recipe to create a Berry Smoothie bowl!
  • This Recipe is Beautiful: Smoothie bowls are visually appealing. From the vibrant colors of the smoothies to the colors and textures in the assortment of toppings, smoothie bowls are a treat for the eyes.

What is a Smoothie Bowl

Smoothie Bowls are thick cold smoothie bases usually comprised of at least one fruit (frozen or fresh) and a liquid base. If the fruit used in the smoothie bowl is fresh, ice is added to give the smoothie base a cool, thick consistency. Many smoothie bowl recipes include frozen banana for thickness and added sweetness however I do not include frozen bananas in this Strawberry Smoothie Bowl variation.

Smoothie bowls then have a variety of toppings added to them. From fresh fruit, to nuts/seeds, to crunchy granola, and even edible flowers, smoothie bowl topping options are seemingly endless.

 

text overlay of the ingredients for strawberry smoothie bowl with no banana

Recipe Ingredients for Strawberry Smoothie Bowl

Smoothie Base

Frozen Strawberries: I prefer to use frozen strawberries in this recipe to keep the smoothie base super thick.

Soy Milk: I use a bit less of the liquid in my smoothie bowl base. This allows for a super thick smoothie bowl. I keep this smoothie dairy-free however, you could also use another non-dairy milk of choice like or almond milk, oat milk, or coconut milk.

Favorite Protein Powder: I love to use vanilla protein powder in this recipe. I usually include a protein supplement in my smoothies. It aids in the feeling of fullness but also ensures I am eating enough protein throughout the day. Keep this a vegan Strawberry Smoothie Bowl by using a plant-based protein powder.

Vanilla Extract: For a little bit for more flavor.

Dates: Option to omit this ingredient however, I always add 1-2 dates for a more natural sweetness and those deep caramel flavors. The addition of dates keeps this recipe free of added sugar. However, if you do not have dates and need a little extra sweetness, I use maple syrup.

Optional Ingredients – Yogurt, coconut yogurt, frozen cauliflower florets, or collagen powder.

 

Top down of ingredients in various bowls. The ingredients include whole red strawberries, sliced banana, granola, goji berries, chia seeds, pecan pieces, coconut flakes, cinnamon, peanut butter, pumpkin seeds, and cocoa nibs. Bowls are placed on a cream background.

Smoothie Toppings

Below are some of my favorite toppings for this recipe. Need some smoothie bowl topping ideas? Check out the list below or my article called Smoothie Bowl Toppings.

  • Fresh Fruit: I use freshly sliced bananas and strawberries for some fruit toppings in my smoothie bowls. Other fruit would taste marvelous like blueberries, peaches, or cherries.
  • Nuts/seeds: I like to include a dose of healthy fats by using whatever nuts I have on hand that I am “vibing” with. I like sliced almonds, chopped pecans, shredded coconut, sunflower seeds, hemp seeds, or even a bit of drizzled nut butter like cashew butter.
  • Granola: I love adding a bit of granola to my smoothies bowls, store-bought or homemade. I just love that crunch.
  • Other: For this recipe in particular I enjoy other add-ins like cocoa nibs. You may also enjoy dried fruit (such as dried goji berries or cherries), cinnamon, bee pollen, or fresh herbs such as mint.

 

Strawberry Smoothie Bowl. Pink colored smoothie base with coconut flake, cocoa nib, sliced strawberry, and granola toppings. Placed on a blue plate over a sage linen table cloth.

How to Make This Thick Strawberry Smoothie Bowl without Banana

To make a Strawberry Smoothie Bowl you will need a high-powered blender. I prefer using a Vitamix Blender. Vitamix blenders are an investment but they last a very long time. Vitamix’s are also easy to use and clean.

For more information about why you may consider investing in a Vitamix, check out Eat Drink and Save Money’s article called 5 Reasons Vitamix is Worth The Money.

For the Smoothie Base

Start with the liquids and add all of the ingredients to a blender. Using a spoon or blender tamper, blend and stir until combined. Note that the consistency will be thicker than a standard drinkable smoothie.

For an extra thick texture, begin with a lesser amount of liquids and ensure the strawberries are frozen. Gradually incorporate more liquid, adding 1 tablespoon at a time, until achieving the desired consistency.

For the Smoothie Toppings

Transfer the smoothie into a bowl of your choice. Garnish with preferred toppings like sliced strawberries, coconut flakes, cocoa nibs, granola, or any other toppings that appeal to you!

 

Top down of ingredients in various bowls. The ingredients include whole red strawberries, sliced banana, granola, goji berries, chia seeds, pecan pieces, coconut flakes, cinnamon, peanut butter, pumpkin seeds, and cocoa nibs. Bowls are placed on a cream background.

Smoothie Bowl Recipe Variations

Smoothie bowls make the best breakfast bowl! Below are 5 examples of other smoothie bowl ideas with simple ingredients and topping combinations you could try at home.

  1. Acai Bowls: A acai smoothie base blending acai, berries, and maybe banana, with fresh berries, peanut butter drizzle, and granola.
  2. Peanut Butter Banana: A banana smoothie bowl base with blueberries sprinkled over the tip, sliced almonds, cacao nibs, chocolate chips, and coconut flakes.
  3. Blueberry Smoothie Bowl: A berry smoothie base (mostly blueberries) with sliced banana, almond butter drizzle, and chia seeds.
  4. Watermelon Smoothie Bowl: A watermelon smoothie base with lime and topped with coconut flakes.
  5. Pina Colada: A pineapple and coconut water smoothie base sprinkled with chopped pineapple, chopped cherries, coconut flakes, and some edible flowers.
  6. Banana Strawberry Smoothie Bowl: A strawberry Banana Smoothie base topped with sliced fresh strawberries, bananas, and other favorite fruit toppings.

For more Smoothie Bowl inspiration, check out my new article all about Smoothie Bowl Toppings.

Close up of the strawberry smoothie bowl with toppings. The smoothie base is light pink and the toppings include cocoa nibs, coconut flakes, sliced strawberries, and granola.

Health Benefits of Smoothie Bowls

Consuming this strawberry smoothie bowl, or any smoothie bowl has a variety of health benefits. Strawberries and other fruit and berries have antioxidants to help protect the body against oxidative stress and inflammation thus promoting overall wellbeing.

Smoothie bowls have fiber which aids in digestion and supports a healthy gut. Furthermore, there are numerous vitamins and minerals present in smoothie bowls. These contribute to a strong immune system.

My smoothie bowls also have a dose of protein from the toppings and protein powder I supplement the smoothie base with. Protein aids in satiety and appetite control, blood sugar management and regulation, as well as aiding in muscle repair and growth.

I love consuming a hydrating and protein-packed fruit smoothie after a long and grueling workout. I feel good knowing that smoothie is helping me get the nutrition I need to recover and nail my next workout!

 

Strawberry Smoothie Bowl. Pink colored smoothie base with coconut flake, cocoa nib, sliced strawberry, and granola toppings. Placed on a blue plate over a sage linen table cloth.

FAQ about Smoothie Bowls (Ask a Dietitian!)

How do you thicken a smoothie bowl?

Ice is a great way to thicken a smoothie bowl. Notice the smoothie is a bit thin and water, add a bit of ice.

A preemptive measure to ensure your smoothie bowl is thick, use less liquid while also using frozen fruit.

By utilizing a spoon or blender temper you can help the blender along by manually mixing your ingredients in addition to the blender blending.

Are smoothie bowls actually healthy?

Yes, smoothie bowls are actually healthy. Keep in mind, they can be loaded with sugar or even added sugars depending on the ingredients used in the recipe. However, if you use the natural sugars in the fruit to provide the sweetness of the smoothie, you can keep the sugar amount low.

Supplementing a smoothie with protein powder or other additions like flax meal, chia seeds, hemp hearts, or other seeds can add additional protein and fiber important for a well-balanced diet.

Additionally, smoothie bowls are full of antioxidants, vitamins, and minerals essential for a healthy lifestyle.

Why is my smoothie bowl so watery?

Your smoothie bowl might be watery for several reasons.

  • Adding to too much liquid: Too much liquid like milk or juice, can cause the smoothie to become watery.
  • Adding too few thickening ingredients: Some of these thickening ingredients include thick Greek yogurt, avocado, nut butter, silken tofu, rolled oats, chia seeds, or flax meal.
  • Not using frozen fruits: Frozen fruits help create a thicker consistency in smoothie bowls.
  • Over-blending: Over-blending the smoothie bowl base can increase smoothie heat which can cause the ingredients to liquefy quicker. Try blending just until the ingredients are combined.
  • The ingredient ratios are off: The ratio of ingredients is key for a thick smoothie bowl base. Consider adjusting the ingredient ratio by adding less liquid.

**Often, I take a smoothie recipe in which I aim to have a ratio of 1 cup liquid to 1 cup frozen fruit and reduce the liquid to 3/4 cup. You can always add more liquid a little at a time if the smoothie is too thick and unable to blend.

Strawberry Smoothie Bowl with toppings such as granola , sliced strawberries, coconut flakes, and cocoa nibs. Placed on a plain eggshell white back drop.

Other Recipes You Will Enjoy

This is the first of many smoothie bowl recipes to come. I already have many smoothie recipes you will love. Use them as a smoothie or make it into a smoothie bowl. Check out the following recipes and articles.

Almond Joy Smoothie

Almond-Joy-Smoothie in mason jar with pink background

How To Make Panera Strawberry Banana Smoothie Recipe

Panera Strawberry Banana Smoothie Recipe Copycat in two short glasses with a strawberry garnish and spring flowers props

 

Smoothie Bowl Toppings

Close up of the strawberry smoothie bowl with toppings. The smoothie base is light pink and the toppings include cocoa nibs, coconut flakes, sliced strawberries, and granola.

 

 

 

 

Strawberry Smoothie Bowl with toppings such as granola , sliced strawberries, coconut flakes, and cocoa nibs. Placed on a plain eggshell white back drop.

Strawberry Smoothie Bowl

Sarah Harper MS, RD, LDN
Enjoy this Strawberry Smoothie Bowl any time of the day. This recipe is vegan, gluten-free, and high protein.
Prep Time 10 minutes
Total Time 10 minutes
Course Breakfast, dinner, Snack
Cuisine American
Servings 2 servings
Calories 219 kcal

Equipment

  • 1 Blender

Ingredients
  

Strawberry Smoothie Base

  • cups unsweetened soymilk
  • 2 cups frozen strawberries
  • 3 tbsp vegan vanilla protein powder
  • 1/2 tsp vanilla extract
  • 3 dates

Smoothie Bowl Toppings

  • option to include fresh sliced strawberries, fresh sliced banana, coconut flakes, granola, nuts, seeds, cocao nibs. ingredients not included in estimated nutrition facts for this recipe

Instructions
 

  • Start with the liquids and add all of the ingredients to a blender. Using a spoon or blender tamper, blend and stir until combined. The consistency will be thicker than a typical drinkable smoothie.
  • Pour smoothie into your desired bowl. Top with desired ingredients and enjoy.

Nutrition

Calories: 219kcalCarbohydrates: 27gProtein: 20gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 43mgSodium: 123mgPotassium: 596mgFiber: 5gSugar: 16gVitamin A: 396IUVitamin C: 85mgCalcium: 361mgIron: 2mg
Keyword 5-ingredient, strawberry
Tried this recipe?Let us know how it was!

 

Healthy Peanut Butter Cup Tropical Smoothie Cafe Copycat

Healthy Peanut Butter Cup Tropical Smoothie Cafe Copycat

The Best Peanut Butter Cup Tropical Smoothie Cafe Copycat

This Peanut Butter Cup Tropical Smoothie Cafe Copycat is a delicious addition to your smoothie repertoire. This recipe is vegan, gluten-free, dairy-free, healthy, has no added sugar, and is delicious!

Chocolate Peanut Butter flavors are a magical combination. The contrasting flavors of the rich sweet chocolate combined with the nutty creamy peanut butter make for an all-star smoothie recipe.

“Disclosure: Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, we may receive an affiliate commission at no extra cost to you.”

 

Peanut Butter Cup Tropical Smoothie Cafe Copy Cat straight on shot of the smoothie in a glass with a banana garnish and a peanut butter cocoa powder rim

Why You Should Make This Recipe

 

Preparing this smoothie from scratch is more economical than buying it from the cafe. Plus this smoothie incorporates frozen bananas, and I love to save money and food waste by taking very ripe bananas and freezing them for smoothies and baked goods before they go bad.

This recipe is also very customizable. You can increase the sweetness, chocolate, peanut butter, and protein to your desired taste.

Lastly, this recipe is a convenient breakfast or snack. Just throw all the ingredients into a blender, blend, pour, and go! I love this as a quick breakfast or a quick post-workout shake!

 

Top down of peanut butter cup tropical smoothie cafe copycat. Peanut butter in a spoon and cocoa powder are spilling onto the table to the left of the smoothie. To the top right of the smoothie are banana slices.

Tools Needs For This Recipe

A high-speed blender is highly suggested for this recipe. They make for the creamiest smoothies!

I use a Vitamix for all my smoothie recipes!

A blender with a bright purple berry rhubarb smoothie in it just after blending

Ingredients in This Easy Copycat and Popular Smoothie Recipe

Below are the ingredients in my variation of a Peanut Butter Cup Smoothie.

Frozen Banana – I prefer to use ripe frozen banana chunks in my smoothies. The ripe frozen banana chunks make the smoothie naturally sweet and oh so creamy

Peanut Butter – Try My Vanilla Cinnamon Peanut Butter in this smoothie! Other nut butters work well too if you do not have peanut butter. You could call it an Almond Butter Cup Smoothie!

Unsweetened Soy Milk – Choose your favorite type of milk, another plant-based milk such as almond milk, coconut milk, oat milk works well. Cows milk is a regular dairy milk option.

Cocoa Powder – for all the chocolate flavors!

Chocolate Protein Powder – I prefer chocolate whey protein powder however there are plant-based, vegan protein powder options that work too.

Optional: Dates, Greek Yogurt, or a scoop of my Homemade Date Caramel or other nut butters

Garnishes: Peanut butter cups, a drizzle of peanut butter, cocoa powder, or even peanut butter cookies To keep this a vegan smoothie use a plant-based protein powder, plant based milk, and omit any other animal products you might think to add in such as honey, cottage cheese, or yogurt.

 

Chocolate Peanut Butter Smoothie with peanut butter cup, peanut butter on a spoon, cocoa powder, and bananas in a bowl as props.

Step – By Step Instructions for Peanut Butter Cup Smoothie

Below are the step by step instructions on how to make this tropical smoothie peanut butter cup recipe.

Prepare Banana: Peel a ripe banana, slice it into chunks, and freeze the banana chunks for at least 2 hours or overnight.

Blend Ingredients: In a blender, combine the frozen banana chunks, peanut butter, soy milk, cocoa powder, chocolate protein powder, date or maple syrup (if using), and vanilla extract.

**Add ice cubes, more protein powder, or non-fat Greek yogurt if you prefer a thicker consistency.

Blend Until Smooth: In a high speed blender, blend the ingredients until you have a creamy consistency. If the smoothie is too thick, you can add more soy milk until you reach your desired consistency.

Taste and Adjust: Taste the smoothie and adjust the sweetness by adding another date or even maple syrup if needed. My your own personalized tasty smoothie based on your taste buds.

Serve: Option to garnish the glass with a peanut butter rum, and a dusting of cocoa powder.

 

Dark Brown Peanut Butter Chocolate Smoothie with peanut butter cocoa powder rim. The props show the healthy ingredients used in the smoothie

FAQ about Peanut Butter Cup Smoothies (Ask a Dietitian!)

How many calories are in a peanut butter cup smoothie?

These homemade smoothies have approximately 400 kcal per serving.

Are peanut butter smoothies good for you?

Peanut butter smoothies are good for you! This healthy smoothie recipe has carbohydrates, fiber, protein, and healthy fats that contribute to a balanced diet. Like any food, portion sizes are important, this is a high-calorie beverage and should be consumed with intention.

What is the healthiest thing to get at Tropical Smoothie?

The Detox Island Green Smoothie is loaded with nutritious ingredients, however, choosing the healthiest smoothie option depends on the consumer’s individualized health goals.

Detox Island Green Smoothie – coming soon!

 

Peanut Butter Cup Tropical Smoothie Cafe Copy Cat straight on shot of the smoothie in a glass with a banana garnish and a peanut butter cocoa powder rim

Enjoying this Tropical Smoothie Peanut Butter Cup Recipe? Try My Other Healthy Recipes!

Oreo Milkshake Without Ice Cream

Oreo-milkshake-three-glass

Peanut Paradise Tropical Smoothie Café Copycat

Straight on shot of two peanut paradise tropical smoothie cafe copycat smoothies with a blue backdrop.

Berry Bliss Tropical Smoothie [A Healthy Copycat]

Berry Bliss Smoothie being poured into a decorative glass. The glass is almost completely full. The color of the smoothie is purple-blueish.

Strawberry Smoothie Bowl without Banana

Strawberry Smoothie Bowl with toppings such as granola , sliced strawberries, coconut flakes, and cocoa nibs. Placed on a plain eggshell white back drop.

Peanut Butter Cup Tropical Smoothie Cafe Copy Cat straight on shot of the smoothie in a glass with a banana garnish and a peanut butter cocoa powder rim

High Protein Peanut Butter Cup Tropical Smoothie Cafe Copycat

Sarah Harper MS, RD, LDN
This Peanut Butter Cup Tropical Smoothie Cafe Copycat is more economical and healthier than purchasing it from the Cafe!
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2 servings
Calories 346 kcal

Equipment

  • 1 Blender

Ingredients
  

  • 2 ripe bananas, frozen
  • 2 tbsp peanut butter
  • 2 cups unsweetened soy milk see note
  • 1/4 cup chocolate whey protein powder see note
  • 1 tbsp cocoa powder
  • 1 tsp vanilla extract

optional

  • add 1-2 dates or 1-2 tbsp maple syrup to taste

Instructions
 

Prepare Banana

  • Peel a ripe banana, slice it into chunks, and freeze the banana chunks for at least 2 hours or overnight.

Blend Ingredients

  • In a blender, combine the frozen banana chunks, peanut butter, soy milk, cocoa powder, chocolate protein powder, date or maple syrup (if using), and vanilla extract.
  • Add ice cubes, Greek yogurt, or additional protein powder if you prefer a thicker consistency.

Blend Until Smooth

  • Blend the ingredients until smooth and creamy. If the smoothie is too thick, you can add more soy milk until you reach your desired consistency.

Taste and Adjust

  • Taste the smoothie and adjust the sweetness by adding another date or maple syrup if needed.

Serve

  • Option to garnish the glass with a peanut butter rum, a dusting of cocoa powder.

Notes

Nutrition information may vary depending on the ingredients used.
Soy Milk - use your favorite milk however soy milk and cows milk have higher amounts of protein compared to other plant milks such as almond, oat, and cashew milks.
Protein Powder - use your favorite chocolate or chocolate peanut butter protein powder. I enjoy Legion and Earth Fed Muscle. You can use unflavored protein powder or vanilla protein powders in a pinch.

Nutrition

Calories: 346kcalCarbohydrates: 38gProtein: 24gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 5gCholesterol: 23mgSodium: 181mgPotassium: 886mgFiber: 6gSugar: 18gVitamin A: 615IUVitamin C: 10mgCalcium: 363mgIron: 3mg
Keyword smoothie
Tried this recipe?Let us know how it was!
Easy Balsamic Pickled Red Onions & How To Use Them!

Easy Balsamic Pickled Red Onions & How To Use Them!

Easy Balsamic Pickled Onions

If you are a pickle fan, you will love this recipe! These easy Balsamic Pickled Onions feature thinly sliced red onions quickly pickled in a balsamic vinegar brine. 

Infused with a tangy-sweet essence, the onions absorb the flavorful liquid, transforming into a versatile condiment. Quick to prepare, they effortlessly elevate your culinary creations, adding depth and complexity to your dishes.

 

Red tinted Balsamic Pickled Onions with a spoon in a white bowl

Why You Will Love These Balsamic Pickled Onions 

Add this Balsamic Picked Onions recipe to your refrigerator condiment repertoire! With just a few simple ingredients and minimal prep, you can enjoy these delicious picked onions with a variety of dishes. 

 

While this recipe offers quick pickling, allowing the flavors to meld for about an hour, the true magic happens overnight. For optimal taste, exercise patience and indulge in these delectable onions the following day.

 

Ingredients in Quick Pickle Balsamic Onions

Below are the ingredients for this easy quick-pickled onion. 

  • Red onions (or white onions)
  • Balsamic Vinegar & White Vinegar 
  • Honey or Maple Syrup/brown sugar
  • Pickling Salt
  • Mustard Seeds
  • Optional: while garlic cloves red pepper flakes, Italian herbs, cinnamon stick

 

Step – By – Step Instructions for Making Easy Pickled Red Onions

 

Slice Onions: With a sharp knife, peel and thinly slice the red onions. Then, place the sliced onions in a clean jar.

Prepare Pickling Liquid: In a saucepan, combine balsamic vinegar, white vinegar, honey, salt, mustard seeds, and garlic. Simmer over medium heat until sugar and salt dissolve.

Pickle Onions: Pour the balsamic vinegar brine over the onions in the jar. Let cool to room temperature.

Seal and Refrigerate: Seal the jar and refrigerate for at least 1 hour, preferably overnight.

Serving Suggestions: Bring dishes to the next level by using these homemade pickled red onions as a topping for salads, sandwiches, burgers, or grilled meats.

These tangy onions add a burst of flavor and a lot of savory notes to your favorite dishes. Store leftovers in the refrigerator for up to 2 weeks.

 

Balsamic Pickled Onions in a bowl with a spoon

How To Use Balsamic Pickled Onions

 

These balsamic onions are the perfect topping in many applications. Some of my favorite ways to use them include:

  • Charcuterie Board (one of my favorite appetizers)
  • Spooned over Avocado Toast
  • Tossed in a salad
  • As a side dish for baked fish or chicken
  • Incorporated into your favorite grain bowls
  • A topping for fish tacos

However, my ultimate favorite way to savor Balsamic Pickled Onions is nestled within a hearty, veggie-packed sandwich!

 

Red Balsamic Pickled Onions in a mason jar with a spoon on an off white background

FAQ about Easy Pickled Red Onions (Ask A Dietitian!)

Can I use balsamic vinegar for pickling?

 

Yes, balsamic vinegar is a great option for pickling. To balance cost and flavor, I often blend it with more affordable distilled white vinegar. This combination offers a rich depth of taste without overwhelming the vegetables being pickled. 

Are picked onions good or bad for you?

 

Pickled onions are a flavorful addition to your diet and offer some health benefits! Low in calories yet bursting with flavor, they serve as a versatile addition to your meals. Rich in antioxidants, they support overall health, and if fermented, they provide probiotics, promoting gut health and digestion!

Do you have to cook onions before pickling?

 

No, you do not need to cook onions before pickling. I prefer to slice them raw and add them directly to the jar. Then, I pour the hot pickling brine overtop before sealing. 

While some recipes may call for blanching the onions in boiling water before picking, I prefer crunchy pickled onions. So, it’s entirely up to your taste and crunch preference.

Top down view of balsamic picked onions in a mason jar with a spoon sticking out from the top

More Recipes!

Quick and Easy Din Tai Fung Inspired Cucumber Salad

Easy Italian Grinder Salad (Viral Tik Tok Recipe)

Jacob’s Black Bean Burger Salad

Red tinted Balsamic Pickled Onions with a spoon in a white bowl

Balsamic Pickled Onions

Sarah Harper MS, RD, LDN
If you are a pickle fan, you will love this recipe! These easy Balsamic Pickled Onions feature thinly sliced red onions quickly pickled in a balsamic vinegar brine. 
Prep Time 15 minutes
Cook Time 10 minutes
Resting time 1 hour
Total Time 1 hour 25 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 8 servings
Calories 56 kcal

Equipment

  • 1 Sauce Pan
  • 16oz jar with lid

Ingredients
  

  • 1 red onion
  • ½ cup Balsamic Vinegar
  • ½ cup white vinegar
  • ½ cup water
  • 3 tbsp honey
  • 1 tbsp pickling salt
  • 1 tbsp mustard seeds
  • 4 garlic cloves

Instructions
 

Prepare Pickling Liquid

  • In a saucepan, combine balsamic vinegar, white vinegar, honey, salt, mustard seeds, and garlic. Simmer over medium heat until sugar and salt dissolve.

Pickle Onions

  • Pour the balsamic vinegar brine over the onions in the jar. Let cool to room temperature.

Seal and Refrigerate

  • Seal the jar and refrigerate for at least 1 hour, preferably overnight.

Serving

  • Bring dishes to the next level by using these homemade pickled red onions as a topping for salads, sandwiches, burgers, or grilled meats.

Nutrition

Calories: 56kcalCarbohydrates: 11gProtein: 1gFat: 1gSaturated Fat: 0.04gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gSodium: 878mgPotassium: 59mgFiber: 0.4gSugar: 10gVitamin A: 1IUVitamin C: 2mgCalcium: 16mgIron: 0.3mg
Keyword pickled
Tried this recipe?Let us know how it was!

 

No Bake Homemade Cookies and Cream Protein Bars Recipe

No Bake Homemade Cookies and Cream Protein Bars Recipe

Homemade Cookies and Cream Protein Bar Recipe

This Homemade Cookies and Cream Protein Bar Recipe is my take on the Cookies and Cream Hero Bar from Quest! It is one of my favorite protein bar flavors. These healthy protein bars with simple ingredients has 8 grams of protein per serving with 14 grams of sugar.

Lately, I have been supplementing my diet with protein powders and protein bars. I like to supplement my smoothies, shakes, baked goods, and even pasta! I follow a semi-pescatarian or Flexitarian diet. Moreover, while I am training for races and weight lifting at my gym, I need to ensure I am consuming adequate amounts of protein for recovery and wellness.

In this article, I will review the ingredients in this Homemade Cookies and Cream Protein Bar recipe, step-by-step instructions on how to make it. Additionally, it will offer insights into the benefits of supplementing protein powder in your diet, including explanations of what protein powder is, why one might supplement with protein, and how to incorporate it effectively.

An array of cookies and cream protein bars with a white chocolate frosting

Healthy Ingredients for This Cookies and Cream Protein Bar Recipe

Below are the ingredients for this Cookies and Cream Protein Bar recipe.

  • Toasted rice cereal (Rice Krispies)
  • Crumbled and Crushed Oreos
  • Cookies and Cream Protein Powder – in a pinch you could use vanilla, chocolate, or both. I prefer whey protein powder however, vegan protein powder is an option as well. I enjoy Earth Fed Muscle protein Husky Dunkers Protein powder. This brand has the least amount of artificial ingredients that I have found and I love using it in some of my favorite recipes.
  • Almond butter (cashew butter works well too)
  • Maple syrup

For The White Chocolate Outer Coating

  • White chocolate
  • Coconut butter (or coconut oil)

Stirring by hand the ingredients for a cookies and cream protein bar

Step-By-Step Instructions

Prep:

Below are the steps to make this no bake recipe made with oreo cookies. Prep your 9×9 or 8×8-inch pan by lining it with parchment or wax paper.

Dry Ingredients:

Mix Rice Krispy cereal and crushed Oreos in a bowl. Set aside.

Wet Ingredients:

Warm almond butter and maple syrup in the microwave or on the stove. Once warm (not hot) pour in protein powder and mix with a rubber spatula until combined. Pour into dry ingredients bowl.

Combine and Pour:

Stir and combine ingredients. For this step, I like to use my hand to help incorporate the ingredients.

Pour the crunch bar mix into a square or rectangular cake pan. Press the dough to the edges until the top is uniform and smooth.

Chocolate Layer:

Melt vegan white chocolate and coconut butter (or oil) in a double boiler or microwave.

Microwaving White Chocolate:

(For the microwave, place chocolate in a microwave-safe bowl and heat on high for 15 min increments. Remove from the microwave and stir the chocolate. Once the chocolate is almost completely melted, stop microwaving and continue to let the chocolate melt as you stir. This step should be done with a rubber spatula and stirred until velvety smooth.)

Pour the white chocolate over the top of the crunch mix. Smooth the white chocolate layer over top of the crunch bars.

Chill & Eat

Place in the refrigerator for at least 30 min preferably 2-3 hours, to set and chill. Remove from the refrigerator, and use the parchment paper to lift the bars out of the cake pan. Cut your delicious bars into desired sizes and enjoy. I like to eat these no bake protein bars after a hike but the chewy texture would pair well with ice cream and mini Oreos, or perhaps a lower fat, extra protein variation, serve with chocolate protein powder mixed well into non-fat Greek yogurt.

Storage

These bars may be stored in an airtight container for 3 days at room temperature for 1 week in the fridge.

Variations of these Protein Bars

You can create different variations of this recipe with various ingredient swaps.

  • Vegan vanilla protein bars: Omit the oreo cookies and including vegan vanilla protein powder and topping it with some delicious white chocolate.
  • Chocolate peanut butter protein bars: Omit the oreo cookies and use natural peanut butter with chocolate protein powder.

Additionally, make a smaller batch by adjusting the ratio of ingredient and pressing it into a loaf pan.

Two cookies and cream crunch bars stacked. With oreos scattered around them.

The Why, What, How of Protein Powders

Why?

First, ask yourself why would you benefit from this supplement such as a Quest Cookies and Cream Crunch Bar.

Most Americans consume adequate amounts of protein, some say even a little too much. However, for many vegetarians and vegans, it can be difficult to meet adequate protein needs (especially if you are a super active person).

Below are a few of the many reasons you could benefit from a protein supplement:

  • Illness and/or injury. Protein needs to increase (or decrease) depending on an individual’s health status.
  • Increased activity. For example, endurance training and strength training.
  • Vegan, Vegetarian, or Flexitarian Lifestyle. Even a balanced diet may need supplementation.
  • Adherence to a restrictive diet for health reasons

Stacked Cookies and Cream Protein Bars with pink backdrop

What?

Now, for whatever reason, you feel you could benefit from a protein supplement. Then, you may ask yourself, where do I start? I recommend a grass-fed whey or plant-based protein powder. These generally are better for the environment. Additionally, try to purchase a third-party tested protein supplement.

Some examples include:

  • Thorne
  • Earth Fed Muscle
  • Legion
  • Vital Proteins

Looking for a deep dive into the best protein powders according to a registered dietitian? Check out the articles below!

Four Stacked Cookies and Cream protein bars with white chocolate coating on the top

How?

Below are some ways you might choose to incorporate a protein supplement into your diet.

Mix protein powders into:

  • Shakes & Smoothies
  • Yogurt
  • Pudding
  • Baked goods
  • Homemade pasta
  • Soup
  • Salad Dressing/Sauces
  • Oatmeal

Note, that when using a whey-based protein powder, it will not mix well with hot liquids and food. I prefer to use a collagen powder for this or a plant-based protein powder.

Two Cookies and Cream Protein Bars stacked with oreos and other bars in the back and foreground

More High-Protein Recipes

Below are some more delicious high protein recipes.

Strawberry Banana Smoothie

Berry Bliss Smoothie

Peanut Butter Smoothie

Strawberry Smoothie Bowl

An array of cookies and cream protein bars with a white chocolate frosting

Cookies and Cream Crunch Bar

Sarah Harper MS, RD, LDN
Enjoy this cookies and cream crunch bar. With 8g of protein, this bar is sure to satisfy. It's crunchy, sweet, and creamy!
Prep Time 10 minutes
cooling time 45 minutes
Total Time 55 minutes
Course Dessert
Cuisine American
Servings 12 servings
Calories 208 kcal

Ingredients
  

  • 3 cups rice krispy cereal or other TOASTED rice cereal
  • 6 crushed oreos
  • 1/2 cup almond butter
  • 1/2 cup maple syrup
  • 96 g vegan cookies and cream protein powder 5 scoops
  • 1/4 cup vegan white chocolate chips or use regular white chocolate chips if not keeping vegan
  • 1 tbsp coconut butter or coconut oil

Instructions
 

  • Prep your 9x9 inch cake pan by lining it with parchment paper.

Dry Ingredients:

  • Mix Rice Krispy cereal and crushed Oreos in a bowl. Set aside.

Wet Ingredients:

  • Warm almond butter and maple syrup in the microwave or on the stove. Once warm (not hot) pour in protein powder and mix with a rubber spatula until combined. Pour into dry ingredients bowl.
  • Stir until combined. For this step, I like to use my hand to help incorporate the ingredients.
  • Pour the crunch bar mix into a square or rectangular cake pan. Press the dough to the edges until the top is uniform and smooth.

White Chocolate Layer

  • Melt vegan white chocolate and coconut butter (or oil) in a double boiler or microwave.

Microwaving White Chocolate:

  • For the microwave, place chocolate in a microwave-safe bowl and heat on high for 15 min increments.
  • Remove from the microwave and stir the chocolate. Once the chocolate is almost completely melted, stop microwaving and continue to let the chocolate melt as you stir. This step should be done with a rubber spatula and stirred until velvety smooth.
  • Pour the white chocolate over the top of the crunch mix. Smooth the white chocolate layer over top of the crunch bars.

Chill & Eat:

  • Place in the refrigerator for 45 to 60min to chill. Remove from the refrigerator, and use the parchment paper to lift the bars out of the cake pan. Cut into desired sizes and enjoy.

Storage:

  • These bars may be stored for 3 days at room temperature for 1 week in the fridge.

Notes

Cake Pan: If you choose to use a different size pan that's totally fine. Just know you may have to adjust the amount of white chocolate to add over top and the nutrition facts with change.

Nutrition

Calories: 208kcalCarbohydrates: 25gProtein: 8gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.003gCholesterol: 5mgSodium: 108mgPotassium: 162mgFiber: 1gSugar: 14gVitamin A: 467IUVitamin C: 4mgCalcium: 128mgIron: 4mg
Keyword snack
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Quick and Easy Din Tai Fung Inspired Cucumber Salad

Quick and Easy Din Tai Fung Inspired Cucumber Salad

Quick and Easy Din Tai Fung Inspired Cucumber Salad

Several weeks ago, I had the opportunity to dine at Din Tai Fung for the very first time. Din Tai Fung is a popular Taiwanese restaurant chain. I joined a group of friends, and together, we had the pleasure of ordering a variety of delectable dishes and popular side dishes from the menu.

 

Din Tai Fung Cucumber Recipe plated from the restaurant. The cucumbers are stacked with marinade all around.

 

From Cucumber Salad to Wood Ear Mushrooms in Vinegar Dressing, to Xiao Long Bao (Soup Dumplings), to Shrimp & Pork Shao Mai, to Spicy Pork Wontons, to Pot Stickers, to of course, one of the excellent noodle dishes, we tasted so many delicious dishes, it’s hard to pick a favorite.

Din Tai Fung Cucumber Salad recipe plated and a chili oil crisp being drizzled over top with a small spoon.

Why I Made This Copycat Recipe

One dish that especially stood out to me was the crunchy Asian Cucumber Salad. Creating my own Din Tai Fung copycat recipe at home flashed through my mind instantly after eating the Taiwanese cucumber salad. It is crunchy cucumbers season in Oregon, so this crunchy cucumber salad salad is perfect for a hot summer day. Bonus, this is a super easy recipe, with simple ingredients that maintains its nice crunch the next day!

Sure, the classic Din Tai Fung’s Cucumber Salad recipe uses Persian cucumbers, but you can use any variety of cucumbers. I use pickling and salt and pepper cucumbers in my Din Tai Fung Inspired Cucumber Salad recipe.

 

Pickling and Salt and Pepper Cucumbers lined up in a row over a off white linen napkin.

Ingredients in Din Tai Fung Cucumber Salad

 

For the Cucumbers

  • Cucumber Slices – If you don’t have farm fresh cucumbers some excellent options are Persian Cucumbers or English Cucumbers. Both types of cucumbers are available at most grocery stores. Both have a thinner skin and fewer seeds.
  • Kosher Salt

Dressing Ingredients

  • Vinegar (I use rice vinegar and apple cider vinegar but distilled white vinegar is an excellent option as well)
  • Soy Sauce (use light soy sauce if you do not want excess salt)
  • Sesame oil
  • Honey (or white sugar)
  • Optional: minced fresh garlic, chopped green onions or red pepper flakes

Topping

  • Chili oil or chili crisp – the amount of chili oil is up to you!

 

Close up of Din Tai Fung Cucumber Salad Recipe with a chili oil drizzle.

How to Make this Din Tai Fung Cucumber Salad Recipe

  • Wash the cucumbers thoroughly and pat them dry with paper towels.
  • Cut thick slices of cucumbers. Cut off the ends of the cucumbers and then cut them into 1/2-inch slices.
  • In a large mixing bowl, add sliced cucumbers and sea salt. Let the cucumber mixture sit for at least 10-15 minutes but preferably 30 minutes.

 

sliced salted cucumbers in metal bowl

 

  • While the cucumbers are sitting, prepare the marinade. Add vinegar, soy sauce, sesame oil, and honey to a small bowl and whisk until combined. TIP: Measuring the honey after the sesame oil allows for the honey to slide out of the measuring spoon more easily.
  • Once the cucumbers are finished, and the excess water has been drawn out, rinse the salt from the cucumbers. Pat the cucumbers dry with clean dishcloths.
  • Add the cucumbers and marinade to a large bowl, mix, and let it sit for at least 10 minutes in the refrigerator.

 

To serve, add cucumbers to a plate or serving dish and drizzle some of the marinade and chili oil over top. Option to add any other garnishes you prefer, such as sesame seeds or finely sliced green onion.

Cucumbers sliced and stacked in an off white bowl. The cucumber salad has a glistening vinegar sauce with a drizzle of red chili oil over top.

How Do You Serve Din Tai Fung Cucumber Salad?

I serve this chilled cucumber salad recipe in many ways, below are some of my favorites:

  • Appetizer before your meal
  • Side dish with your meal. Serve it with some rice, a noodle dish, or a grilled or baked protein of choice.
  • An easy snack

 

If you enjoy this recipe you will love these!

Easy Baked Tofu

Dehydrated Cucumbers

Healthy and Easy Vegan Kimchi Instant Ramen

Panera Mexican Street Corn Chowder: An Easy Copycat Recipe – one of my most popular recipes!

Cucumbers sliced and stacked in an off white bowl. The cucumber salad has a glistening vinegar sauce with a drizzle of red chili oil over top.

Din Tai Fung Inspired Cucumber Salad

Sarah Harper MS, RD, LDN
This Din Tai Fung Inspired Cucumber Salad recipe is refreshing, crisp, and delicious. Enjoy this simple and easy recipe with a variety of dishes.
Prep Time 15 minutes
Resting time 40 minutes
Total Time 55 minutes
Course Appetizer, Salad, Side Dish, Snack
Cuisine American, Chinese
Servings 4 serving
Calories 97 kcal

Equipment

  • 1 large bowl
  • 1 Small bowl
  • 1 Whisk
  • dish cloth

Ingredients
  

  • 4 cups sliced Persian cucumbers
  • 1 tbsp kosher salt
  • 2 tbsp rice wine vinegar
  • 1 tbsp apple cider vinegar
  • 1 tsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp honey

Topping

  • 1 tbsp chili oil

Instructions
 

  • Wash the cucumbers thoroughly and pat them dry with a paper towel.
  • Slice the cucumbers: Cut off the ends of the cucumbers and then cut into 1/2 inch slices.
  • In a large mixing bowl add slice cucumbers and salt. Let the cucumber mixture sit for 30 min.
  • While the cucumbers are sitting, prepare the marinade. Add vinegars, soy sauce, sesame oil, and honey to a small bowl and whisk until combined. Adding the honey after the sesame oil allows for the honey to slide out of the measuring spoon more easily.
  • Once the cucumbers are finished, and the excess water has been drawn out, rinse the salt from the cucumbers. Pat the cucumbers dry with clean dish cloths.
  • Add the cucumbers and marinade to a large bowl, mix, and let sit for at least 10minuites in the refrigerator.
  • To serve, add cucumbers to a plate or serving dish and drizzle some of the marinade and chili oil over top. Option to add any other garnishes you prefer such as sesame seeds or finely sliced green onion. Enjoy!

Nutrition

Calories: 97kcalCarbohydrates: 8gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1831mgPotassium: 162mgFiber: 1gSugar: 6gVitamin A: 109IUVitamin C: 3mgCalcium: 19mgIron: 0.4mg
Keyword cucumber
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The Ultimate Franks Red Hot Buffalo Chicken Dip

The Ultimate Franks Red Hot Buffalo Chicken Dip

Frank’s Red Hot Buffalo Chicken Dip

This Franks Red Hot Buffalo Chicken Dip is perfect for any time of year. But, I especially love this dip during fall and football season! Plus, I love making and eating all the football appetizers and noms!

Additionally, when I think of football food and snacks, I think of buffalo wing sauce, chicken wings, and blue cheese dressing. Buffalo Chicken Dip is all of those things rolled into one giant baking pan slathered in cheezy goodness.

 Buffalo Chicken Dip is everything I love about Buffalo Chicken Wings without the mess. Not only that, but this Franks Red Hot Buffalo Chicken Dip is perfect for gatherings and sitting around a TV watching the big game.

A small plate with buffalo chicken sip veggie sticks and blue corn tortilla chips

Ingredients in Buffalo Chicken Dip

Chicken: I prefer chicken thighs over chicken breasts. This recipe for Instant Pot Chicken Thighs (Fresh or Frozen) from author Lauren Allen on the Food Blog Tastes Better From Scratch is super informative and only takes 30 minutes. 

Franks Red Hot Sauce: I love to use the OG Franks Red Hot Buffalo Sauce in my buffalo chicken dips. However, I have another brand that I love and that’s The New Primal. They have 3 levels of heat for their Buffalo Sauce, Mild, Medium, and Hot! Perfect for individualizing recipes.

Ranch

Cheese – Cream Cheese, Cheddar Cheese, Blue Cheese

Green Topping: A little garnish to finish off the bubbling Franks Red Hot Buffalo Chicken Dip. I love to add some green for contrasting colors. Green onion or chives add a crisp and fresh element to finish off this dish. Some other topping ideas are garlic scapes, parsley, or cilantro.

A quart baking pan with freshly baked Franks Red Hot Buffalo Chicken Dip with dippers

How to make this Easy Buffalo Chicken Dip

You can make this recipe in an air fryer or slow cooker. In these directions, I’ll review how to make this in a quart baking dish and in the oven!

Cook the Chicken: If you haven’t already, cook the chicken. You can boil, bake, or grill chicken breasts until they’re fully cooked until the internal temperature reaches 165°F. Then shred or dice them. Alternatively, you can use rotisserie chicken for convenience. 

Note – This step can be done 1-2 days in advance. 

Preheat the Oven: Preheat your oven to 350°F.

In a large pot, sautee diced onion and celery with 1 tbsp butterfor 5 minutes.

Prepare the Cream Cheese Mixture: Once the veggies finish sauteeing, combine the cream cheese, ranch dressing, and buffalo sauce. Stir until well combined and smooth.

Add the Chicken: Add the cooked chicken to the bowl and mix until the chicken is evenly coated with the cream cheese mixture.

Transfer to Baking Dish: Transfer the mixture to a baking dish, spreading it out evenly.

Sprinkle with Cheese: Sprinkle the cheddar and blue cheese on top of the dip.

Bake the Dip: Bake in the preheated oven for about 20-25 minutes, or until the dip is hot and bubbly and the cheese on top is melted and lightly golden brown.

Let It Cool: Once done, remove the dip from the oven and let it cool for a few minutes before serving.

Garnish (Optional): If desired, garnish with chopped green onions, more blue cheese crumbles, or a drizzle of ranch dressing before serving.

Serve: Serve the buffalo chicken dip warm with tortilla chips, celery sticks, or carrot sticks for dipping. Enjoy!

A small plate with Buffalo Chicken Dip and veggie dippers

Sharper Nutrition Fix: Three tips for cutting the perfect veggie dipper

  1. Wash your veggies. I like to use a dedicated scrubber brush for my veggie washing. 
  2. Prep. Did you know, you can prep veggie dippers a day in advance?! Just cut your veggies and wrap them in a damp paper towel. Store in an airtight container or storage bag in the refrigerator.
  3. Aesthetic. When choosing the veggies to pair with the dip think about what will look the most pleasing to the eye, such as the shape in which you cut your veggie dipper and the color combinations of the veggies. 

Examples

Carrots: Whole carrots can have crackly and dirty-looking skin even when scrubbed really well. Peeling the outer layer transforms the carrot into a bright orange visual beauty. Then, think about the size you want the carrot to hold up the sauce or dip you have prepared. Be sure to allow for a good surface area to do so. Last, cut the carrot into 3” long and 0.5inch wide sticks. Not into all the prep? Baby carrots for the win. 

Celery: Celery requires little prep work. Just wash, and slice. Celery naturally has a lovely spoon-like shape, perfect for dipping! Plus celery and carrots look beautiful paired together. 

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20+ Super Bowl Recipes for Flexitarians

Four images of transparent super bowl dishes including a corn chowder, foccacia, air fryer brussel sprouts with a cream horseradish dip, and a veggie chili

Snickers Dates (aka Dates with Peanut Butter)

Snickers Dates on a plate with peanuts scattered.

Pumpkin Mac and Cheese

Franks Red Hot Buffalo Chicken Dip

Sarah Harper MS, RD, LDN
This Franks Red Hot Buffalo Chicken Dip recipe is hot, creamy, and spicy. Enjoy it with chips, carrots and celery sticks. This is the perfect dip to enjoy during any sporting event.
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Appetizer
Cuisine American
Servings 10 servings
Calories 394 kcal

Equipment

  • Sauce Pan
  • Quart Baking Dish
  • rubber spatula

Ingredients
  

  • 1 lbs chicken thighs, shredded
  • 2 stalks celery, diced
  • 1/2 onion, diced
  • 1 tbsp butter
  • 3/4 cup Franks Red Hot Buffalo Sauce
  • 8 oz cream cheese
  • 1 Bottle ranch
  • 2 oz cheddar cheese, shredded
  • 2 oz blue cheese crumbles
  • 2 green onions, diced

Instructions
 

Cook the Chicken

  • If you haven't already, cook the chicken. You can boil, bake, or grill chicken breasts until they're fully cooked until the internal temperature reaches 165°F. Then shred or dice them. Alternatively, you can use rotisserie chicken for convenience. 
  • Note - This step can be done 1-2 days in advance. 

Preheat the Oven

  • Preheat your oven to 350°F.
  • In a large pot, sauté diced onion and celery with 1tbsp butter for 5 minutes. 

Prepare the Cream Cheese Mixture

  • Once the veggies finish sautéing, combine the cream cheese, ranch dressing, and buffalo sauce. Stir until well combined and smooth.

Add the Chicken

  • Add the cooked chicken to the bowl and mix until the chicken is evenly coated with the cream cheese mixture.

Transfer to a Baking Dish

  • Transfer the mixture to a baking dish, spreading it out evenly.

Sprinkle Cheese

  • Sprinkle the cheddar and blue cheese on top of the dip.

Bake and Cool

  • Bake in the preheated oven for about 20-25 minutes, or until the dip is hot and bubbly and the cheese on top is melted and lightly golden brown.
    Once done, remove the dip from the oven and let it cool for a few minutes before serving.

Garnish and Serve

  • If desired, garnish with chopped green onions, more blue cheese crumbles, or a drizzle of ranch dressing before serving.
  • Serve the buffalo chicken dip warm with tortilla chips, celery sticks, or carrot sticks for dipping. Enjoy!

Notes

Serve with carrot and celery sticks, tortilla chips, and/or crackers. 

Nutrition

Calories: 394kcalCarbohydrates: 5gProtein: 13gFat: 35gSaturated Fat: 11gPolyunsaturated Fat: 13gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 91mgSodium: 1208mgPotassium: 226mgFiber: 0.3gSugar: 4gVitamin A: 528IUVitamin C: 1mgCalcium: 116mgIron: 1mg
Keyword cheese, dip, low carb
Tried this recipe?Let us know how it was!