High Protein Vegetable Dip with Chicken & Bacon

I love a delicious high-volume, low calorie lunch and this High Protein Vegetable Dip with Chicken & Bacon is my all-time favorite one! It is crazy addictive, low in calories, and makes a complete meal when you serve it with your favorite veggies for volume. Plus, it is ready in 5 minutes so you can’t beat that. Make a batch on Monday and it makes enough to feast on it all week long.

High Protein Vegetable Dip

We might be coming to the end of January, but that doesn’t mean we give up on our goals of eating healthier meals. And for some reason, lunchtime is often the hardest to plan for accordingly. I think it is just too darn easy to go through the drive thru or order some take-out at the office.

This recipe will change that for you immediately.

High Protein Vegetable Dip

One serving of dip is a full cup and it packs 29 grams of protein! I cut up a whole bell pepper, half a cucumber, and a few handful of carrots to use as my edible dippers. I end up STUFFED when my lunch is over and with the dip and veggies combined, it is less that 450 calories.

That is the beauty of high volume, low calorie eating….and it never has to be bland and boring.

white bowl of bacon chicken veggie dip

What type of chicken should I use?

If you’ve been a reader for awhile here, you know how much I advocate for having a batch of cooked, chopped chicken in your fridge at the beginning of each week. It saves so me over and over again when my meal plan falls apart.

So, if you have some cooked chicken in your fridge, that is the best option to use but there are other options.

You could certainly take the meat off a rotisserie chicken from your grocer’s deli section or buy frozen, cooked chicken breast meat from the freezer section.

The last option, and definitely in last place would be to use canned chicken breasts. Yes, it would work but the texture and flavor would be quite different.

platter of vegetables and chicken dip

What type of bacon should I use?

Of course, the best option would be to fry up your own crispy bacon, chop it up, then add it to this amazing high protein vegetable dip, but I also promised this would done in 5 minutes so let’s talk options.

The best of the quick options comes in the form of the real bacon bits you can find by the salad dressings at your grocery store. Or, you can get a BIG bag of real bacon bits from Sam’s Club and Costco.

The last option and one you should avoid if at all possible is are the fake bacon bits. I know you loved them as a child but it is time to grow up my friend and do better 🙂

bacon chicken dip

Meal Prep for the Week Instructions

You can make a batch of this dip, divide it into 7 servings, then add your favorite vegetables to use for dipping….and eating 🙂 Go big with the amount of vegetables you pack in there! That is where the high volume part comes in.

Be sure to keep each meal in an airtight container, in your fridge, and they will last for 10 days.

The only vegetable you might want to be cautious with in your meal prep would be bell peppers. They tend to get soft and slimy after 3 days so if you love them as much as I do, only cut enough for 2-3 days at a time.

High Protein Vegetable Dip VIDEO

Looking for more great high protein meals?

Craving more than dip? Subscribe to My Kitchen Escapades to get new recipes and a weekly newsletter delivered straight to your inbox! You can also stay in touch on TikTok, InstagramFacebookPinterest, and YouTube for all the latest updates

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
High Protein Vegetable Dip

High Protein Vegetable Dip with Chicken & Bacon

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A five minute high volume, low calorie lunch recipe and packed with so much flavor!

  • Total Time: 5 minutes
  • Yield: 7 cups 1x



16 ounce container spinach dip

6 green onions, chopped

1/4 cup real bacon pieces

4 cups finely chopped cooked chicken, about 3 breasts

Vegetables for dipping


  1. Combine all the ingredients in a medium bowl and mix well. Store in an airtight container for up to 10 days in the fridge.


  • I use Marketside Spinach Dip from Walmart in their deli section
  • Author: Carole Jones
  • Prep Time: 5 minutes
  • Category: Lunch
  • Method: Fresh
  • Cuisine: American


  • Serving Size: 1 cup
  • Calories: 324
  • Sugar: 2 g
  • Sodium: 460 mg
  • Fat: 20 g
  • Saturated Fat: 6 g
  • Unsaturated Fat: 0 g
  • Trans Fat: 0 g
  • Carbohydrates: 5 g
  • Fiber: 1 g
  • Protein: 29 g
  • Cholesterol: 32 mg

Carole Jones

Carole Jones is an Arizona-based cookbook author & food blogger. She's authored The 30 Minute Cooking From Frozen Cookbook and the self-published Take 5: Chicken e-cookbook. For the past 15 years, Carole has shared her culinary adventures cooking and baking for her six brutally honest children here on My Kitchen Escapades. Hot, crusty bread is Carole's love language, but her two adorable grandchildren are a close second. Yes, second. Don't judge.

Leave a Reply

Your rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Recipes