Tasty Tuesday: High-Protein Yogurt Dip That’s Big on Flavor and Low on Guilt

Need a snack that’s satisfying, savory, and supports your wellness goals? This High-Protein Yogurt Dip is the perfect blend of creamy, tangy, and zesty — made with just a handful of clean ingredients you probably already have in your kitchen.

It’s the kind of go-to recipe that works for just about any occasion:
✔️ Pre-workout snack
✔️ Easy appetizer for guests
✔️ Meal prep hero for the week
✔️ Healthy swap for ranch, mayo, or sour cream

And the best part? It’s done in under 5 minutes.

Recipe: High-Protein Yogurt Dip

🥣 Ingredients You Can Feel Good About

Let’s take a closer look at why this yogurt dip doesn’t just taste good — it does good, too.

🍦 Greek Yogurt (0% or 2%)

The star of the show! Greek yogurt is:

• Packed with protein (7–8g per serving), helping stabilize blood sugar and keep you full

• A natural source of probiotics, which support gut health, digestion, and immune function

• High in calcium and vitamin B12, essential for bone strength and energy production

• A great substitute for mayonnaise or sour cream, with far fewer calories and saturated fat

Whether you choose non-fat or 2%, you’re getting a creamy base with amazing versatility.

🍋 Lemon Juice

This little splash brings bright, zesty flavor and functional benefits:

• A natural source of vitamin C, supporting immune health

• Helps balance the dip’s richness without adding calories

• Aids digestion and may help reduce bloating when paired with probiotic-rich foods

🧂 Old Bay Seasoning

Old Bay isn’t just for seafood — it's the secret weapon in this dip:

• Adds bold, savory flavor without needing a long list of spices

• Contains celery seed and paprika, which offer anti-inflammatory benefits

• Keeps your snack exciting without added sugar or artificial ingredients

Feel free to experiment with Cajun spice or everything bagel seasoning for variety!

🔍 Nutritional Breakdown (Per Serving)

• Calories: 40–60 kcal

• Protein: 7–8g

• Carbs: 3–4g

• Fiber: 0g

• Fat: 1–3g (depending on yogurt choice)

This dip is low-calorie, high-protein, and free from artificial junk. Perfect for anyone watching their macros or transitioning into a healthier lifestyle.

🍽️ Ways to Enjoy This High-Protein Yogurt Dip

Here are a few tasty ideas to put it to good use:

✅ Use it as a veggie dip with cucumbers, bell peppers, or snap peas
✅ Spread it on sandwiches or wraps instead of mayo
✅ Serve it with sardine fish cakes, grilled chicken, or salmon
✅ Thin it with water or olive oil and turn it into a salad dressing
✅ Use it to top grain bowls, tacos, or roasted veggies

Why We Love This Recipe for Anti-Inflammatory Living

At The Relentlessly Empowered, we’re all about recipes that deliver maximum nourishment with minimal fuss. This one’s a keeper because:

• It’s gut-friendly, with probiotics and no inflammatory oils

• It’s budget-friendly, using affordable staple ingredients

• It’s meal prep-friendly, lasting in the fridge for up to 5 days

• It’s family-friendly, with flavor everyone will enjoy

And because it’s so versatile, it fits seamlessly into any meal plan — from high-protein low-carb to anti-inflammatory to Mediterranean-style eating.

Ready to Simplify Your Healthy Eating Routine?

If this recipe got you excited, you’ll love what we’ve created inside the 30-Day Anti-Inflammatory Meal Plan and Meal Plan Membership. You’ll get:

✨ Weekly done-for-you grocery lists
✨ Easy, flavorful recipes with full macros
✨ Gut-healing food swaps + snack options like this one
✨ A supportive community to cheer you on

🥑 Citrus Avocado Scallops: A Fresh, Flavorful Meal That Loves Your Body Back

Looking for a delicious dinner that feels indulgent but is secretly healing your body from the inside out? Enter: Citrus Avocado Scallops—a restaurant-worthy dish that’s packed with protein, healthy fats, and anti-inflammatory nutrients.

Whether you're following our 30-Day Anti-Inflammatory Meal Plan or simply want to eat more mindfully, this dish checks every box:
✅ Light but filling
✅ Bright and zesty
✅ Loaded with functional ingredients that serve your body

Recipe: Citrus Avocado Scallops

Let’s dive into why every component of this recipe deserves a spot on your plate:

🍽 Ingredient Breakdown & Benefits

🐚 1 Pound Frozen Small Scallops

Scallops are a low-calorie, high-protein seafood rich in:

• Lean protein (35–40g per serving!) to support metabolism, muscle repair, and fullness

• Vitamin B12, which promotes nerve function and brain health

• Omega-3 fatty acids, shown to reduce inflammation and support heart health

• Selenium, a powerful antioxidant that helps fight oxidative stress

They’re quick to cook and perfect for clean, anti-inflammatory meals.

🥑 2 Ripe Avocados

Creamy, nutrient-dense, and full of heart-loving fats, avocados bring:

• Monounsaturated fats to help reduce LDL cholesterol and support brain function

• Potassium to help balance blood pressure

• Fiber (10–12g per serving) to aid digestion and regulate blood sugar

• Antioxidants like lutein and zeaxanthin that support eye health

This avocado mash acts as a creamy, healing base for the dish.

🍊 1 Orange + 1 Pink Grapefruit (Zest & Segments)

Citrus fruits bring serious glow-up power with:

• Vitamin C, which boosts immunity and collagen production

• Flavonoids, plant compounds that fight inflammation and free radicals

• Natural detoxification support through liver-friendly enzymes

The zest adds brightness to the scallops, while the segments provide juicy, refreshing contrast.

🍋 1 Lemon, Juiced

Lemon juice not only adds flavor but:

• Aids digestion and alkalizes the body

• Supports detoxification through enhanced liver enzyme activity

• Enhances absorption of iron and other minerals from plant-based foods

🧅 1 Small Shallot, Minced

Shallots contain sulfur compounds that:

• Support liver detoxification

• Provide antimicrobial benefits

• Add prebiotic fiber that feeds gut-friendly bacteria

They bring a delicate onion flavor without overpowering the citrus.

🌿 2 Tablespoons Fresh Herbs (Chives, Parsley, or Cilantro)

These greens are more than garnish:

• Parsley is rich in vitamin K and folate

• Cilantro helps remove heavy metals from the body

• Chives offer anti-inflammatory and antibacterial properties

Fresh herbs enhance flavor and functionality.

🫒 2 Tablespoons Olive Oil

Divided between the avocado base and the scallops, olive oil:

• Provides oleocanthal, an anti-inflammatory compound

• Boosts nutrient absorption

• Supports satiety and blood sugar balance

It’s a cornerstone of the Mediterranean diet—and for good reason.

💡 Why This Dish Supports an Anti-Inflammatory Lifestyle

This recipe combines lean protein, healthy fats, citrus antioxidants, and fresh herbs to create a beautifully balanced meal that:

• Reduces inflammation naturally

• Stabilizes blood sugar with fiber + fat

• Supports heart, brain, and gut health

• Feels light but leaves you feeling full and energized

Plus, it’s fast enough for a weeknight dinner but elegant enough for a dinner party.

🛒 Want More Meals Like This?

If this dish made you feel some type of way, imagine having a full month’s worth of them—done for you.

🔥 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired dishes that help reduce bloat, fatigue, and joint pain

• Weekly grocery lists, prep tips, and recipes like this one

• A powerful wellness reset that’s deliciously doable

💼 Simplify Healthy Eating Meal Plan Membership

• Ongoing monthly meal plans with rotating themes (High-Protein, Crave & Comfort, Plant-Based Detox, and more)

• Weekly check-ins to keep you motivated and supported

• Bonus tools, grocery guides, and exclusive members-only recipes

Whether you’re just starting or ready to stay consistent, the SHE Membership is your ultimate health companion.

🥂 Heal With Food That Feels Like a Treat

Ready to eat well, feel better, and stop guessing when it comes to nutrition?
✨Download your 30-day meal plan or visit SimplifyHealthyEating.com to become a member today.

🥦 Crispy Roasted Brussels Sprouts: A Fiber-Packed Side That Heals From the Inside Out

Let’s talk about one of the most underrated powerhouses in your produce aisle: Brussels sprouts.

When roasted to crispy perfection with heart-healthy olive oil, a dash of sea salt, and optional balsamic vinegar drizzle, these little green gems transform from “meh” to “more, please!”—all while delivering serious benefits for your gut, immunity, and inflammation levels.

If you’re following our 30-Day Anti-Inflammatory Meal Plan or looking for nutrient-dense sides to round out your weekly dinners, this recipe is the move. 💪🏽

Recipe: Crispy Roasted Brussel Sprouts

Let’s break down why each ingredient earns its spot on your plate:

🌿 Ingredient Benefits Breakdown

🥦 1 Pound Fresh Brussels Sprouts

Brussels sprouts are part of the cruciferous veggie family (think broccoli, cabbage, kale), and they’re packed with:

• Fiber (4–5g per serving), which supports digestion, stabilizes blood sugar, and keeps you full longer

• Vitamin C, a powerful antioxidant that boosts immune function and promotes glowing skin

• Vitamin K, essential for blood clotting and bone strength

• Sulforaphane, a compound known for its cancer-fighting and anti-inflammatory effects

Brussels sprouts are low in calories but rich in nutrients that fight oxidative stress and reduce systemic inflammation.

🫒 2 Tablespoons Olive Oil

Olive oil is a staple in any anti-inflammatory kitchen for a reason. It’s rich in:

• Monounsaturated fats that support heart and brain health

• Oleocanthal, a natural anti-inflammatory compound shown to work similarly to ibuprofen

• Antioxidants that help protect cells from damage

It also enhances the absorption of fat-soluble vitamins (like A, D, E, and K) found in your vegetables.

🧂 ¾ Teaspoon Salt (Preferably Sea Salt)

Used in moderation, sea salt provides:

• Trace minerals like magnesium and potassium

• Flavor enhancement that allows you to enjoy your food without needing heavy sauces or added sugars

Salt helps balance electrolytes and supports muscle function, especially when paired with a nutrient-rich diet.

🧂 ½ Teaspoon Black Pepper

This humble seasoning does more than you think. Black pepper contains piperine, which:

• Enhances the absorption of curcumin (from turmeric) and other nutrients

• Aids in digestion and helps reduce bloating

• Adds subtle heat and depth of flavor

It’s a small addition with big benefits.

🍇 1 Tablespoon Balsamic Vinegar (Optional)

If you’re looking for that tangy, slightly sweet finish, balsamic vinegar is a game-changer. It:

• Contains polyphenols that support gut health and fight inflammation

• May help regulate blood sugar levels

• Adds complexity without added fat or calories

Drizzle it over your crispy sprouts right after roasting to lock in flavor and boost your dish’s antioxidant profile.

🔥 Why This Side Belongs on Your Weekly Menu

Roasting brings out the natural sweetness in Brussels sprouts and gives them that golden, crispy finish we all love—no soggy steamed veggies here.

This side dish is:

• Anti-inflammatory and gut-friendly

• Low in carbs (10–12g) and sugar-free

• Rich in fiber and micronutrients

• Budget-friendly and easy to batch prep

Pair it with our Dijon Marinated Pork Tenderloin (same oven temp—convenient, right?) or enjoy it with any of the recipes inside the 30-Day Anti-Inflammatory Meal Plan.

📅 Simplify Your Healthy Eating Routine

Tired of overthinking every meal?

You don’t have to do it alone. Our tools are here to guide you every step of the way:

🥗 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired recipes like this one

• Weekly grocery lists, prep tips, and full nutrition info

• No added sugars or processed ingredients

• Designed to reduce bloat, fatigue, and inflammation

🛒 The Simplify Healthy Eating Meal Plan Membership

• New meal plans every month (Protein-Powered, Plant-Based, Crave & Comfort, and more)

• Grocery guides, prep calendars, and coaching-style check-ins

• Bonus content like snack lists, seasonal recipes, and member-only deals

Whether you're just getting started or looking to stay consistent long-term, the SHE Membership makes healthy eating effortless and empowering.

Ready to feel better—with food that actually tastes amazing?

Let’s make wellness your new normal. Grab your 30-Day Anti-Inflammatory Meal Plan or visit ➡️SimplifyHealthyEating.com to join the membership today.