Did you know there’s a hidden ingredient that makes you gain weight without even knowing it? It’s not even considered sugar, yet it spikes your blood sugar, slows your metabolism, and gets stored as belly fat. The worst part? It’s hiding in your protein powders, protein bars, sauces, supplements, and even “healthy” foods you eat every day!
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Learn how to protect your health, burn fat more effectively, and make smarter food choices by cutting out this hidden weight-gain ingredient!
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Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book “The Healthy Keto Plan” and is the Director of Dr. Berg Nutritionals. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Whipped Avocado Cottage Cheese Dip is a quick, creamy, high-protein snack made with avocado, cottage cheese, lime, and fresh cilantro. It’s lighter than classic guacamole yet just as flavorful.
Whipped Avocado Cottage Cheese Dip
I get it—this Avocado Cottage Cheese Dip might sound a little unconventional, but trust me, it’s a game-changer for snack time when you’re looking for a protein boost. This dip comes together in minutes, delivering bold flavors while being lighter than your typical guac. Blending cottage cheese with avocado creates a smooth, whipped texture that’s creamy and satisfying but more protein-forward than traditional guacamole, while cilantro adds brightness and a finish of chopped tomatoes gives it a fresh, vibrant bite. It’s a quick snack you can feel good about and works just as well as a sandwich or wrap spread.
Why Cottage Cheese Works So Well in Dips
Cottage cheese is one of my favorite ingredients to add when I want to boost protein without affecting the taste. I know not everyone loves its texture, but whipping it in a food processor solves that problem. Here are a few more reasons it’s my go-to.
Creamy: Its smooth, thick texture makes dips creamy without adding many extra calories.
Protein and fiber: Cottage cheese adds protein and avocado adds fiber for a more satisfying snack.
Versatile: The flavor is neutral, so it won’t change how the dip tastes.
Ingredients You’ll Need
Below is everything you’ll need to make this easy whipped avocado cottage cheese dip. See the recipe card below for the exact measurements.
Avocado: If you’re planning to make this cottage cheese dip within the next day, buy a ripe avocado that isn’t mushy or rock-hard. When you press it with your finger, it should give slightly.
Cottage Cheese: Buy a thick, high-quality brand like Good Culture or Nancy’s Probiotic Foods for a creamy avocado dip.
Lime Juice adds acidity, which prevents the avocado from browning.
Red Onion for crunch
Jalapeño: Cut off the stem and slice the pepper in half. There’s no need to chop it because it’s going into the food processor. For a spicy dip, don’t remove the seeds or ribs.
Garlic’s bold, savory flavor contrasts with the mellowness of the avocado and the cottage cheese.
Cilantro for bright, herby flavor
Kosher Salt brings out the natural flavors of the other ingredients.
Chopped Tomatoes add freshness and color for a pretty presentation. Any type of tomato will work.
How to Make Avocado Cottage Cheese Dip
This dip couldn’t be easier! Just throw everything into a food processor and puree. See the recipe card at the bottom for printable directions.
Puree the dip: Add all the dip ingredients except the tomatoes to a small food processor and blend until smooth.
Serve: Put the dip in a bowl and top with tomatoes and more cilantro.
Variations
Cottage cheese swaps: You can use full-fat cottage cheese, or try it with Greek yogurt for a healthy, high-protein alternative.
Don’t have lime juice? Lemon juice works, too.
Make it mild by removing the seeds and ribs from the jalapeño.
Make it spicier: Swap the jalapeño for a serrano pepper.
Can’t stand cilantro? Skip it.
How do I make avocado dip without a food processor? You can try making it in a high-powered mini blender. If you don’t mind a chunkier dip, mince the garlic, onion, and jalapeño, then mash the avocado with a fork.
Serving Suggestions
Eat it as a dip: Serve the avocado cottage cheese dip immediately with raw veggies or tortilla chips. For extra protein, serve with protein chips.
Use it as a spread on sandwiches or in wraps.
How to Prevent Avocado Dip from Browning
It’s best to make this avocado dip with cottage cheese right before serving to prevent browning, but you can make it a few hours in advance if needed. Here are a few tips.
Squeeze lime juice over the top.
Place plastic wrap directly on the surface, then cover the bowl tightly with more plastic wrap and refrigerate.
If the top looks a little brown, it’s ok! Just stir it before serving.
Refrigerate leftovers for up to 2 days.
More Easy Cottage Cheese Recipes to Try
If you’re loving this dip, check out my roundup of cottage cheese recipes, from high-protein breakfasts to savory snacks.
Prep: 10 minutesmins
Cook: 0 minutesmins
Total: 10 minutesmins
Yield: 3servings
Serving Size: 1/2 cup
In a small food processor, combine the avocado, cottage cheese, lime juice, red onion, ½ jalapeño with seeds, garlic, cilantro and salt. Purée until smooth, transfer to a bowl and top with tomatoes, garnish with cilantro.
Last Step:
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Robust spices toasted with canned chickpeas form the anchor of this quick lunch. The spiced chickpeas are piled onto a bed of lemony, salted yogurt, along with tomato, cucumber and avocado. The result is a filling vegetarian meal packed with fiber.
RD Tip: Chickpeas are a good source of fiber and protein. In fact, this recipe provides 48% of the daily fiber recommendations for women and 32% of daily fiber for men (1).
Active time: 10 minutes Total time: 20 minutes
Shawarma-Spiced Chickpea Bowl Recipe
Ingredients
2 tsp olive oil
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp ground turmeric
1 (16-oz./454g) can low-sodium chickpeas, rinsed and drained
3/4 cup plain 0% Greek yogurt
1 tbsp fresh lemon juice
1/2 tsp kosher salt, divided
1/4 tsp black pepper
1 cup tomato, diced
1 English cucumber, diced
1/2 medium avocado, peeled, pitted and diced
Directions
Heat a medium skillet over medium heat. Add oil to the pan and swirl to coat. Stir in cumin, garlic powder, paprika and turmeric and cook for 30 seconds. Add chickpeas to pan; cook until lightly toasted, stirring frequently, about 5 minutes.
Meanwhile, in a small bowl, combine yogurt, lemon juice, 1/4 tsp salt and pepper. In a medium bowl, combine tomato, cucumber and remaining 1/4 tsp salt.
Spread about 1/4 cup yogurt mixture onto the bottom of two shallow bowls. Arrange about 3/4 cup chickpeas, 1 cup tomato mixture and half of the avocado into each bowl.
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Strawberry Sweet Rolls with Strawberry Cream Cheese Frosting
Beautiful, fluffy strawberry sweet rolls filled with fresh strawberries and topped with a perfectly sweet, homemade strawberry cream cheese frosting. These strawberry rolls are a fun, spring take on my famous cinnamon roll recipe, and would make an incredible brunch treat for Easter, Mother’s Day, birthdays, and more! What better way to count down to
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Classic deviled eggs made with hard-boiled eggs, mayonnaise, Dijon mustard, and paprika. This easy appetizer is creamy, tangy, and perfect for holidays, parties, or meal prep.
Classic Deviled Eggs
Deviled eggs are one of my go-to appetizers for holidays and gatherings, especially Easter brunch and spring gatherings. This classic deviled eggs recipe is creamy, tangy, and incredibly easy to make with just a few ingredients like mayonnaise, Dijon mustard, and paprika. If you love classic deviled eggs, you may also enjoy: Instant Pot Deviled Eggs, Bloody Mary Deviled Eggs, Deviled Guacamole Eggs, and Deviled Tuna Eggs. If you’re planning an Easter menu, don’t miss my Easter recipe collection with brunch ideas, baked ham, and homemade carrot cake.
Why You’ll Love These Deviled Eggs
I just love deviled eggs, don’t you? They make such a great appetizer or spread for Easter, or any time of the year. Making them from scratch is also easy, here’s why this works!
Low-Carb, High Protein: Perfect for so many dietary restrictions.
Only 3 main ingredients: Eggs, mayo, and mustard are the key ingredients in this recipe. A few basic spices add more flavor.
Customizable: There are also endless ways to customize your deviled eggs. I included a list of different options below, from making them spicy to adding bacon.
Easy: All you need to do is boil the eggs, mash the yolks with the other ingredients, and pipe the filling into the egg whites. The hardest part is simply waiting for the eggs to cool!
Ingredients You’ll Need
This easy deviled eggs recipe requires just 3 ingredients plus your preferred spices. See the recipe card below for measurements.
Eggs: Use white or brown large eggs.
Mayo: Use two tablespoons of light, regular, or whole30-approved mayonnaise.
Dijon: The Dijon mustard adds a little tang to the mixture.
Seasonings: Paprika, salt, and pepper. You can also substitute chili powder for the paprika.
Herbs: Top with chopped fresh chives.
How to Make the Best Deviled Eggs
Making these deviled eggs is quick and easy – especially if you make the hard-boiled eggs in advance. Scroll down to the recipe card below for more detailed instructions.
Make hard boiled eggs.Slice the eggs.
Start with eggs that are at least a week old so they peel easily.
Make the hard boiled eggs. You can do this in the Instant Pot, air fryer, or on the stovetop.
Chill the eggs in an ice bath after boiling to stop cooking.
Make the egg yolk mixture. Mash the yolks until completely smooth before adding mayo. Combine the yolks, mayo, mustard, salt and pepper.
Use a piping bag for a smooth, bakery-style presentation. Transfer the yolk mixture to a piping bag and pipe it into the egg whites. A star-tipped piping tip (affiliate link) will give you the prettiest eggs, but if you don’t have one, you can use a zip-locked bag with the end snipped off. Place on a serving platter, top with chopped chives and sprinkle paprika.
Variations
There are so many different ways to customize the filling for these deviled eggs. Here are a few ideas:
Mayo: Substitute Greek yogurt for mayonnaise.
Pickles: For extra flavor, add your favorite sweet pickle relish, chopped dill pickles, or pickle juice to the yolk filling.
Vinegar: Stir in a little red wine vinegar for a bit of acidity.
Bacon: Top them with chopped bacon before eating.
Fresh Herbs: Swap chives for fresh dill, parsley, or finely chopped scallions.
Make it Spicy: Add horseradish, hot sauce, cayenne pepper, or jalapeño.
How To Boil Eggs So They Peel Easy?
Peeling the hard boiled eggs might be the hardest part of this recipe! Here are a few tips to help make it easier:
Fast results with the Instant Pot: I think the easiest way to peel eggs is to make them in the pressure cooker – they literally pop out of their shells. Check out my Instant Pot Hard Boiled Eggs recipe to help you make them perfectly.
Make sure your eggs aren’t too fresh: Eggs are easier to peel when they are at least 10 days old. This is especially important when using the stovetop.
When to Peel: For best results, once the eggs are cooked, transfer them to a medium bowl with ice and peel your eggs right after they are cool enough to handle. Fully chilled eggs will not peel well.
Prep: 10 minutesmins
Cook: 15 minutesmins
Total: 25 minutesmins
Yield: 4servings
Serving Size: 2halves
Make the hard boil the eggs using this stove top boiled eggs recipe or this instant pot eggs recipe.
Peel and slice the hard-boiled eggs in half lengthwise and remove the yolks to make the classic deviled eggs filling. Transfer yolks to a bowl and mash.
To the bowl add mayonnaise, mustard, salt and pepper and mix until creamy.
Transfer them to a plastic bag, snip the corner and pipe them into the egg whites.
Top with chopped chives and paprika.
Last Step:
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You can boil the eggs up to two days early, and keep the whites and egg yolk filling separate. Wrap the egg white halves tightly with plastic wrap, and put the yolk mixture in a resealable plastic bag.
How long can deviled eggs stay out at room temperature?
If you’re serving them at a party, do not leave them at room temperature for more than two hours, or you will need to throw them out. Leftover deviled eggs last up to 4 days refrigerated.
Why are my deviled eggs watery?
Watery filling usually happens when eggs are overcooked or when too much vinegar or pickle juice is added.
How long do deviled eggs last in the fridge?
They keep about 2–3 days in an airtight container.
More Egg Recipes You May Like
Originally published years ago, this recipe was updated in March 2026 with additional tips and helpful information.
Let’s be honest: Sometimes, the only thing stopping you from eating a nutritious meal is the time and effort it takes to cook it. So, when time is scarce and the willpower to chop a vegetable is nonexistent, a frozen meal is an essential backup plan.
And we have good news! The frozen food aisle has evolved. Whether you’re searching for low calorie frozen meals for lighter nights or low sodium frozen meals that fit into your routine, smart options are easier to find than ever.
That’s why our dietitians analyzed the nutrition labels of popular frozen meals, paying close attention to protein, fiber, sodium, and saturated fat to find options that deliver balanced nutrition. Here we go!
Burrito bowls are a freezer aisle favorite for good reason. They pack multiple food groups into one container and work well for nights when you want filling, balanced frozen meals without cooking from scratch.
“I love that this frozen meal combines lean protein, whole grains and vegetables—serving up a more balanced meal containing protein and fiber. Plus, it contains micronutrients like calcium, potassium and a small amount of iron,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (2)
Pro pairing tips: If you’re looking to boost the fiber and protein, consider topping with drained and rinsed no-salt-added canned beans. (3)
Sometimes you just want comfort, and a butter chicken frozen meal does the job. This one keeps the flavor you want and the protein you need.
“This is a great choice as it is packed with protein, and a good source of fiber, iron and potassium. The sodium is relatively low for a frozen meal; it has only 1g of added sugars and contains simple ingredients. A win-win!” says Brookell White,RD, MyFitnessPal Registered Dietitian. (5)
Pro pairing tips: “Try boosting the fiber further with any cooked veggies you have on hand or a slice of whole grain bread. (6,7) You can also add canned and rinsed no-salt-added chickpeas for a larger dose of protein and fiber,” says White. (8,9)
This Korean BBQ chicken brings bold flavor to the table.
“This is a well-rounded, balanced meal providing carbs, protein and fat. It is also a good source of micronutrients like iron, potassium and vitamin A,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (10)
Pro pairing tips: Pairing this meal with some kimchi would add an extra nutritious element to support a healthy gut microbiome, while adding a delicious and cooling crunch. (11)
Another standout from Healthy Choice Frozen Meals, this bowl uses leafy greens, grains, and veggies to build a filling base.
“This frozen meal is a well-rounded option with 22g protein and only 1g added sugar, but for me the 7g of fiber from the dark leafy greens, whole grains and veggies make it a great choice compared to other frozen meals,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian. (12)
Pro pairing tips: “Use this meal as a base for a larger bowl or salad by adding greens like lettuce or spinach or canned beans you may have on hand,” says Gregg.
At just 370mg of sodium, this Amy’s bowl is the lowest-sodium option here without sacrificing the flavor. (13)
“When you don’t have the time or energy to cook, and Mexican food sounds good, this Amy’s bowl will hit the spot without the high sodium, fat and calories in typical Mexican take-out. (14) This vegetarian meal gets most of its protein from black beans (hello fiber!) and all of the ingredients are from organic, whole foods. This is a healthy take on comfort food at its best,” says Katherine Basbaum, RD, MyFitnessPal Registered Dietitian. (13)
Pro pairing tips: Even though this bowl is from Amy’s light in sodium line, the flavor doesn’t suffer. Pair with a simple side salad or add shredded lettuce and pico de gallo on top for extra crunch and freshness.
You might also like
4 Fast Breakfast Alternatives to Dry Cereal
Frequently Asked Questions (FAQs)
How do I choose a healthy frozen meal?
Look for meals with at least 15g of protein to support satiety, some fiber (at least 3g), and keep an eye on the sodium and saturated fat, opting for lower amounts as you compare between brands. (1,15)
Can frozen meals fit into a balanced diet?
Yes. Frozen meals can be convenient options for a quick meal and you can maximize the nutrition by pairing with fresh additions like salad, vegetables, or whole grains. Think of them as a base and focus on what you can add—whether that’s extra protein, fiber, or vegetables.
Are frozen meals high in sodium?
Sodium content varies widely among frozen meals. Look for options under 600-700mg per serving to help stay within the American Heart Association’s daily sodium limit of no more than 2,300mg. (16)
Bottom Line
Your freezer can do more than hold ice cream. With the right frozen meals, convenience and nutrition can coexist.
Start with one of our dietitian picks, add a simple side if you want, and call it a night. Real life is busy. Track your frozen meals in MyFitnessPal, and see how they factor in to your daily nutrient goals.
The post Dietitian-Recommended Frozen Meals for Nights You Can’t Cook appeared first on MyFitnessPal Blog.
