Flat lay of smoked salmon with arugula, olives, capers, and pita.

Stovetop~15 minComplexity

Smoked Salmon Dip

Name: Smoked Salmon Dip
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 8 servings
Ingredients: Greek yogurt, plain, whole milk; Cream cheese, 1/3 less fat (Neufchatel); Lemon juice, fresh; Mustard, spicy brown; Garlic powder; 1/4 teaspoon freshly ground black pepper (plus additional for serving); 4 to 8 dashes hot sauce (optional); Salmon, smoked, hot-smoked; Dill, fresh; Crackers or pita chips (for serving)

The Smoked Salmon Dip provides 10g protein and 120 calories per serving in an 8-serving batch, working as a pre-workout snack or caloric buffer. Quick prep time means you can batch this alongside main dishes to add flexible calories and micro-nutrients between meals.

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Ingredients

8 servings

•
Greek Yogurt, Plain, Whole Milk(240g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
•
Cream Cheese, 1/3 Less Fat (Neufchatel)(170g)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
•
Lemon Juice, Fresh(15g)
•
Mustard, Spicy Brown(10g)
•
Garlic powder(3g)
•
1/4 teaspoon freshly ground black pepper (plus additional for serving)
•
4 to 8 dashes hot sauce (optional)
•
Salmon, Smoked, Hot-Smoked(227g)
•
Dill, Fresh(30g)
•
Crackers or pita chips (for serving)

Instructions

1Combine the Greek yogurt and cream cheese in a large mixing bowl, then beat with an electric mixer over medium speed for 2–3 minutes until smooth and creamy with no lumps.
2Add the lemon juice, spicy brown mustard, and garlic powder to the bowl, then beat for 1 minute until fully incorporated and the mixture is light and fluffy.
3Flake the hot-smoked salmon into bite-sized pieces, removing any skin or bones, then gently fold into the dip using a rubber spatula along with the fresh dill until evenly distributed (do not overmix).
4Taste the dip and adjust seasoning with additional lemon juice, garlic powder, or salt as needed, depending on the saltiness of the salmon.
5Divide evenly into 8 airtight containers while at room temperature, then seal and refrigerate for up to 4 days.
6When ready to serve, transfer a portion to a serving bowl and top with a pinch of fresh dill and cracked black pepper.

Nutrition — Per Serving

120

calories

10g

protein

fat

Carbohydrates: 3g
Saturated fat: 3.7g
Sodium: 288 mg
Dietary fiber: 0.2g

8 servings per batch · ~87g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Smoked Salmon Dip have per serving?

Each serving provides 10g of protein and 120 calories, with 8g fat and 3g carbs making up the remainder. This is a snack-sized portion meant for controlled consumption rather than a primary meal component.

How long does Smoked Salmon Dip take to prep?

Quick prep time with 8 servings per batch means you can prepare the entire dip in one session and portion it for multiple snacking occasions throughout the week. Active time on the stovetop is minimal given the small batch size.

Is Smoked Salmon Dip good for fat loss?

At 120 calories and 10g protein per serving, this dip works as a controlled snack option during fat loss when portion size is strictly monitored—typically 1–2 servings maximum. The 8-serving batch size allows you to pre-portion and avoid overconsumption.