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Healthy Hot Shrimp Dip made with yogurt and cottage cheese for a protein boost is low calorie and baked. A healthy hot appetizer recipe that's easy, delicious and perfect for gatherings! Gluten Free + Low Calorie + Low Carb

chip being dipped into a baking dish with dip

I mean is there nothing better than a warm, creamy and slightly spicy shrimp dip? Let me answer that for you... nope!

This dip is one of my favorite healthy appetizers. It's lower calorie and made with more protein which not only helps to bring the calories down (fat has more calories per gram than protein) but also makes the dip more filling!

It's become one of my favorite appetizers along with healthy chicken buffalo dip, healthy spinach artichoke dip and French onion dip.

Hot shrimp dip often gets a bad rap for being unhealthy, but this lighter version is about to change that.

It tastes amazing and just a few simple swaps to the traditional recipe makes it lower in calorie.

white casserole dish with dip on a board with vegetables and chips

What Makes This Hot Shrimp Dip Healthy?

This skinny shrimp dip recipe is much healthier than regular shrimp dip recipes. Here's why:

Higher Protein - Traditional shrimp dip recipes are made with a lot of cheese driving up the calories and making the recipe easy to over consume. This recipe swaps the base cheeses for yogurt and cottage cheese to boost the protein and lower the calories. 21 grams of protein per serving!
Lower Fat - Shrimp dip is high in fat which drives up the calories. Fat has more calories per gram than protein and carbohydrates. This recipe has just 6 grams of fat per serving.
Lower Calorie - This skinny shrimp dip has 160 calories per serving.
Simple Ingredients - The ingredients for this recipe are simple and easy to find!

Ingredients For Low Calorie Hot Shrimp Dip

Here's what you need to make this low calorie shrimp appetizer. For full ingredients and instructions, scroll to the bottom of this post.

Greek yogurt
Cottage Cheese, small curd
Shrimp
Garlic Powder
Old Bay Seasoning
Hot Sauce
Skim Mozzarella
Parmesan
Parsley
Black Pepper

For ingredient substitutions, scroll to the substitutions section below for recommendations!

shrimp in a frying pan, shrimp in a mixing bowl, shrimp dip unbaked in a baking dish

How To Make Hot Shrimp Dip With Yogurt

Here's how to make this baked shrimp dip recipe - it's very easy! For full instructions and nutritional data, scroll to the bottom of this post.

Step One - Preheat oven to 350 F and set aside a 2-quart baking dish.

Step Two - Add the uncooked shrimp to a skillet and sprinkle with pepper. Cook over medium-low heat until no longer opaque then remove from the heat and set aside.

Step Three - In a large mixing bowl, combine the yogurt, cottage cheese, garlic powder, Old Bay seasoning, hot sauce and half the mozzarella. Roughly chop the shrimp, add to the mixing bowl and stir the ingredients to combine.

Step Four - Transfer the mixture to the baking dish. Top with remaining mozzarella and parmesan. Bake in the oven for 25 minutes then turn the broiler on for 3-5 minutes until a golden crust appears on top.

Step Five - Remove from the oven, sprinkle with chopped parsley and serve warm!

What To Serve With Shrimp Dip

There’s no wrong way to enjoy this healthy dip recipe, but here’s a few ideas for you!

Chips – Baked tortilla chips are my favorite, but protein chips, pretzel chips, cauliflower tortilla chips, grain free chips all work well.
Veggies – Sliced cucumbers, bell peppers, celery, carrots always go great with dips.

How To Storing Baked Shrimp Dip

Prep Ahead Of Time - You can prep and mix this dip together the night before, place in the baking dish and store in the refrigerator overnight (unbaked). When you are ready to bake, remove the baking dish from the refrigerator and let it come to room temperature then bake according to the instructions.
Storing Shrimp Dip - This dip will last in the refrigerator 2-3 days.
Freezing Shrimp Dip - I have not tried freezing this dip, but it is not something I would recommend as it will get watery which will negatively impact the consistency and flavor.
Reheating Shrimp Dip - If you need to reheat this healthy shrimp dip, you can bake in the oven at 325 F for 10 minutes, in the microwave 2-3 minutes. A slow cooker is also a great way to reheat shrimp dip or to keep warm for longer periods of time.

Can You Make Shrimp Dip In A Slow Cooker

Yes, you can make shrimp dip in a slow cooker. It will not have the crisp and golden brown crust as a slow cooker cannot brown the way a broiler can. However, you can put this in a slow cooker and cook on low 6-8 hours or on high 4-6 hours.

Shrimp Dip Frequently Asked Questions

How Many Calories In Shrimp Dip?

This shrimp dip recipe has 160 calories per serving.

What Is Shrimp Dip Made Of?

Traditional shrimp dip is made of cream cheese, mayonnaise, chopped onion, celery and cooked shrimp. This healthy shrimp dip recipe replaces the cream cheese and mayo for yogurt and cottage cheese to make it healthier.

Is Shrimp Dip Healthy?

Most shrimp dips are not healthy. This version is lighter and made healthier.

How Long Does Shrimp Dip Stay Good?

Shrimp dip stays good in the refrigerator 2-3 days.

Is Wild Caught Shrimp Better Than Farm Shrimp?

I recommend wild caught shrimp over farm shrimp.

cracker with dip on it with casserole dish in the background

Substitutions For Healthy Hot Shrimp Dip Recipe

Here are the substitutions you can make for this lower calorie shrimp dip. Remember when you substitute ingredients in the recipe, it does change the nutritional values from what you see below in the recipe card. You will need to re-calculate the nutritional values if you make recipe substitutions.

Shrimp - You can used canned shrimp for this recipe. Imitation crab works too. I used uncooked shrimp, but you purchase pre-cooked shrimp too to make the preparing the recipe easier.
Greek Yogurt - Sour cream can be substituted for the yogurt.
Cottage Cheese - I have not tested this recipe without cottage cheese, but if you are asking because you don't like cottage cheese just put it in the recipe. You can't taste it at all! If I were to try to substitute the cottage cheese, ricotta would be what I would try.
Old Bay Seasoning - You could omit this, but this is what provides this dip with its seafood flavor other than the shrimp. It's really not the same without it!
Garlic Powder - You can substitute for minced garlic or freshly chopped garlic.
Parsley - You can substitute for dried parsley. If you do that, reduce the quantity to 1 tablespoon.
Mozzarella - I used low-fat cheese, but you can certainly substitute for non-fat or full-fat versions.
Dairy Free - This recipe is not for you if you are dairy-free. A dairy-free shrimp dip recipe would require an entirely new recipe.
Vegetarian - This Pinto Bean Dip recipe would be an alternative if you are vegetarian. You can substitute the yogurt in that recipe for dairy-free yogurt if you do not consume dairy.

More Healthy Dip Recipes To Try

Healthy Hot Shrimp Dip made with yogurt and cottage cheese for a protein boost is low calorie and baked.

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.