Andy Montoya
Cheese dip, or queso, is a popular snack or appetizer, often served with tortilla chips. While it's a tasty treat, traditional queso is not particularly healthy, as it's high in calories and fat. However, there are ways to make this indulgent dip a little healthier. For example, using coconut milk and Greek yogurt can make a dip that's creamy, cheesy, and packed with protein. Other tips include using freshly shredded cheese, which melts better, and adding ingredients like cream cheese, sour cream, or cottage cheese to thicken the dip. If you're making queso at home, it's also best to avoid overheating the cheese dip, as it can become grainy.
| Characteristics | Values |
|---|---|
| Calories | 70 per serving, 397 per amount |
| Carbohydrates | 3 grams per 2 tablespoons, 6 grams per amount, 7 grams per serving |
| Protein | 20 grams per amount, 10 grams per serving |
| Fat | 32 grams per amount, 25 grams per serving |
| Saturated Fat | 19 grams per amount, 19 grams per serving |
| Trans Fat | 1 gram per amount, 0.1 grams per serving |
| Cholesterol | 92 mg per amount, 35 mg per serving |
| Sodium | 684 mg per amount, 372 mg per serving |
| Fiber | 1 gram per amount, 2 grams per serving |
| Sugar | 2 grams per amount, 3 grams per serving |
| Vitamins | Vitamin A, Vitamin C |
| Calcium | 212 mg per serving |
| Iron | 1 mg per serving |
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What You'll Learn
Healthy queso dip recipes
Queso dip is a popular snack or appetizer, often served with tortilla chips, tacos, burritos, and nachos. While traditional queso dips are high in calories and fat, several healthier alternatives use simple ingredient swaps to reduce the calorie count and increase the nutritional value. Here are some healthy queso dip recipes to try:
Skinny Queso Dip
This recipe uses real, whole ingredients and has half the calories and fat of store-bought queso dips. It is made with sharp cheddar and jalapenos, and pairs well with baked tortilla chips. To make this dip even healthier, use skim milk or almond milk instead of whole milk, and add some Greek yogurt for extra protein and probiotics.
Cottage Cheese Queso Dip
This high-protein dip is made with four simple ingredients: cottage cheese, reduced-fat or full-fat cottage cheese, milk, and cornstarch. It has a mild cheesy flavor and a silky smooth texture. Blending the cottage cheese ensures a creamy dip without the grittiness that can occur when using pre-shredded cheese. This dip can be served with tortilla chips, tacos, burrito bowls, nachos, or raw veggies.
Baked Chicken Tacos with Queso Dip
For a Mexican-inspired feast, serve this healthy queso dip with baked crispy chicken tacos, corn salsa, and mango salsa. To make the dip extra creamy, whisk together some milk and cornstarch before adding them to the saucepan. This recipe also recommends using freshly chopped and shredded cheese, as pre-shredded cheese can make the dip grainy.
Tips for a Perfect Healthy Queso Dip
- Use a Crockpot to keep the dip warm and creamy when serving at parties.
- Store leftover dip in an airtight container in the refrigerator for up to 4 days. Reheat slowly in a saucepan, adding a little extra milk as needed.
- Avoid overcooking the dip, as this can make it gritty. Stir constantly while cooking, especially when adding the cheese.
- Customize the spice level to your preference by adding jalapenos, green chilies, red pepper flakes, or chili powder.
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Calories and fat content
Cheese dip is often associated with high-calorie content and fat. However, the calorie and fat content of cheese dip can vary depending on the ingredients used and the recipe followed.
A traditional cheese dip is typically made with a combination of cheese, cream, and chili peppers, which can result in a high-calorie and high-fat dish. For example, a serving size of 0.5 cups of cheese dip can contain approximately 283 calories and 25 grams of fat. Out of these 25 grams of fat, 19 grams are saturated fat, which is the type of fat that is typically recommended to be limited in a healthy diet.
However, there are ways to make a healthier cheese dip with lower calories and fat content. One way is to use alternative ingredients that are lower in fat and calories. For example, some recipes suggest using Greek yogurt or coconut milk instead of cream, as these ingredients can add creaminess and protein without the same amount of fat and calories. Additionally, using freshly shredded cheese instead of pre-shredded cheese can improve the texture and reduce the amount of additional ingredients needed to achieve a smooth consistency.
Another way to reduce the calorie and fat content of cheese dip is to control portion sizes. A typical serving size for cheese dip is considered to be around 0.5 cups, but it is important to be mindful of how much dip is consumed, especially when paired with chips or other accompaniments. Some sources suggest that a serving of cheese dip can be as little as 2 tablespoons, which would have a lower calorie and fat content than a larger serving size.
It is worth noting that while reducing the fat and calorie content of cheese dip can make it healthier, the specific nutritional needs and preferences of individuals may vary. Some people may prioritize reducing their intake of carbohydrates or sodium, for example, rather than focusing solely on calories and fat. Additionally, the overall diet and lifestyle of an individual play a significant role in determining their health, and it is important to consider cheese dip as just one component of a larger dietary pattern.
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Healthier than store-bought brands
While cheese dips are often high in calories, fat, and salt, there are many healthier alternatives to store-bought brands. These recipes tend to be lower in calories and fat, and they don't contain preservatives or processed fillers.
One recipe for a healthier cheese dip includes coconut milk and Greek yogurt, which makes it creamy, cheesy, and high in protein. This recipe also includes pico de gallo, which is made with tomatoes, onions, and chili peppers. The use of coconut milk and Greek yogurt is a common way to make a healthier cheese dip, and it can be served with oven-baked taquitos, veggies, or tortilla chips.
Another recipe for a skinny queso dip includes cream cheese, which gives it a boost of creaminess. This recipe has just 70 calories per serving, half the calories and fat of store-bought brands, and it can be served with tortilla chips.
A third recipe for a healthy queso dip includes almond milk, tomatoes, cumin, chili powder, onion powder, salt, black pepper, and cheddar cheese. This recipe is suitable for those on a weight-loss diet and can be served with tortilla chips.
When making a cheese dip, it's important to cook the milk at a low temperature and stir constantly to prevent it from becoming grainy. Freshly shredded cheese also melts better than pre-shredded cheese, which can contain ingredients that make the dip grainy when melted.
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How to make it spicy
How to Make Cheese Dip Spicy
There are many ways to make cheese dip spicy. Here are some tips and tricks to achieve that perfect spicy kick:
Choose the Right Cheese
Start with a good base of cheese. Opt for a cheese that melts well, such as cheddar, American cheese, Pepper Jack cheese, or a combination of these. Block cheese is best, and it is recommended to shred your own cheese to ensure consistent melting.
Add Spicy Ingredients
To turn up the heat, include ingredients such as jalapeños, chili peppers, or green chiles. You can adjust the spice level by adding more or less of these ingredients. For a milder kick, use pickled jalapeños, which offer a sharp, spicy flavour. Fresh jalapeños can also be used, but be sure to wear disposable gloves when handling and chopping them to avoid any skin irritation.
Include Additional Seasonings
Enhance the spice and flavour by incorporating seasonings like hot sauce, chili powder, or red pepper flakes. A dash of Tapatio sauce can also add a nice kick to your cheese dip.
Use Spicy Tomatoes
Instead of plain tomatoes, opt for diced tomatoes with green chiles. Ro-Tel is a popular brand that offers spicy diced tomatoes, or you can use regular diced tomatoes and add your own canned or jarred jalapeños.
Thicken with Cornstarch
To balance out the spice and create a smooth, creamy texture, use cornstarch as an emulsifier. Mix cornstarch with milk before adding it to your cheese mixture. This will prevent clumping and ensure a silky smooth consistency.
Serve with Crunchy Accompaniments
Complete your spicy cheese dip by serving it with crunchy tortilla chips, pita chips, pretzels, cubed bread, crackers, or fresh crudités like bell peppers, carrots, celery, or other veggies.
Feel free to experiment with different ingredients and spices to create your own unique spicy cheese dip! Remember to taste as you go and adjust the spice level to your preference. Enjoy your spicy creation!
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How to store and reheat
Storing cheese dip
Whether you've made your own cheese dip or bought some from the store, it's important to store it properly to maintain its quality and extend its shelf life. Here are some tips for storing and reheating cheese dip:
- Always use an airtight container: This is crucial to maintain freshness and prevent contamination. An airtight seal also prevents water and outside smells from tainting the cheese dip as it sits in the fridge.
- Refrigerate promptly: Store-bought cheese dip should be refrigerated to extend its shelf life. Homemade cheese dip should be stored in the refrigerator within two hours of cooking to slow the growth of harmful bacteria.
- Optimal temperature: Keep your refrigerator temperature at a consistent 40°F (4°C) or below to inhibit the growth of harmful bacteria.
- Shelf life: Depending on the ingredients and storage method, cheese dip can generally be kept in the refrigerator for up to 3 to 7 days. Store-bought cheese dip with preservatives may last up to two weeks.
- Freezing: If you want to extend the shelf life of your cheese dip, consider freezing it. Place the containers in the coldest part of the freezer to facilitate rapid freezing. Label the containers with the date of freezing to keep track of how long the dip has been stored.
Reheating cheese dip
When it's time to enjoy your cheese dip again, follow these reheating tips:
- Thawing frozen cheese dip: Transfer the frozen cheese dip to the refrigerator and allow it to thaw overnight. For a quicker method, place the sealed container in a bowl of cold water, changing the water every 30 minutes until it's fully thawed.
- Reheating on the stovetop: Warm the cheese dip over low to medium heat, stirring frequently to prevent burning and ensure even heating. This method is suitable for larger portions that won't fit in the microwave.
- Reheating in the microwave: Microwaving is a quick way to reheat smaller servings of cheese dip. However, be cautious as cheese dip can easily overheat and become grainy. Start with short intervals and stir regularly to maintain a smooth consistency.
- Reheating in a slow cooker or crockpot: For a hands-off approach, use a slow cooker or crockpot to reheat your cheese dip gradually. This method is suitable for larger portions and can also be used to keep the dip warm while serving.
- Ensure food safety: When reheating cheese dip, always ensure it reaches an internal temperature of 165°F (74°C) to kill any potential bacteria and make it safe to consume.
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Frequently asked questions
Cheese dip, or queso, is a mixture of cheese, cream, and chilli peppers. It is often served as a party food or snack, alongside tortilla chips.
Traditional cheese dips are high in calories, fat, and salt. However, there are many recipes for healthier cheese dips that use ingredients like coconut milk, Greek yoghurt, and almond milk. These dips can be just 70 calories per serving.
To make a healthier cheese dip, you can use freshly shredded cheese, which melts better than pre-shredded cheese. You can also add Greek yoghurt, which has protein and probiotics, or light cream cheese, to make the dip creamier.
You can make a healthier cheese dip by substituting coconut milk for dairy milk, and Greek yoghurt for sour cream. You can also add vegetables like onions, garlic, and jalapenos.
To avoid a gritty texture, make sure you cook your cheese dip at a low temperature, and stir constantly. If you're using a milk mixture (a roux), make sure the cheese melts slowly into it.
