Cottage Cheese Caramel Apple Dip — A Fall Snack with No Food Rules
Welcome to our Recipes With No Food Rules Series, where we celebrate the joy of intuitive eating and wholesome meals that nourish both the body and soul without the food rules.
This Cottage Cheese Caramel Apple Dip is the kind of fall snack that checks all the boxes — it’s got protein from cottage cheese and Greek yogurt, fiber and natural sweetness from dates and apples, and just enough crunch and fun from your favorite toppings.
And while this dip happens to be high in protein and nutrients, it’s worth remembering: not every snack or meal needs to be “high-protein” or “healthy” to be worth enjoying. Intuitive eating reminds us that some snacks can be more nourishing like this one, while others might simply be for pleasure. Both matter. Both fit. You don’t have to earn, justify, or modify what you eat to make it “healthy enough.”
So as the leaves change and apple season hits its peak, now is the perfect time to try this nourishing snack!
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Instructions
- Soften the Dates
Remove pits and place dates in a bowl. Cover with boiling water and let sit for 10 minutes to soften. - Make the Cheesecake Filling
In a blender, combine cottage cheese, Greek yogurt, maple syrup, and vanilla. Blend 10–15 seconds—just until smooth. Avoid over-blending for best texture. Pour into a serving dish and refrigerate to set. - Make the Date “Caramel”
Drain the dates and add them to a food processor with almond butter, vanilla, salt, and half the milk. Blend for 30 seconds, scrape the sides, then blend again with the remaining milk until creamy and spreadable. (Add more milk if it’s too thick.) - Layer It Up
Spread the caramel over the cheesecake filling. Top with nuts or your favorite crunchy mix-ins. - Enjoy!
Serve with crisp apple slices for dipping. - *Recipe adapted from Hannah Kling (Lovely Delites)
Ingredients
“Cheesecake” Filling
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½ cup cottage cheese
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½ cup plain Greek yogurt
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2 tbsp maple syrup (or sweetener of choice)
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Dash of vanilla extract
Date “Caramel”
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9 pitted Medjool dates
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1 tbsp almond butter (or any nut/seed butter)
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Dash of vanilla extract
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½ cup milk of choice
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Sprinkle of salt
Optional Toppings
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Diced nuts (almonds, peanuts, hazelnuts)
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Mini chocolate chips
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Pretzel pieces
To Serve
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Sliced red or green apples
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