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Time almost seems to rewind 30 years when I see a box of Gushers, Cosmic Brownies, or Nutty Buddy bars. If I tore open a package of one of these snacks today, these iconic childhood treats would have me humming the “Saved By the Bell” theme song.
During grade school, a typical brown bag lunch included a sandwich, a piece of fruit, and some form of pretzel or cracker. (Where are my fellow Handi-Snacks fans?) But on random days, I’d discover my Mom added one of my favorite sweet treats—Dunkaroos. As a child who often chose Funfetti cake for her birthday, there was something extra-special and celebratory about a packet of those mini cookies paired with a sidecar of sprinkle-studded icing.
These days, as a late 30-something who has grown to love the health and energy-boosting benefits of protein and fiber, lunches are often meal-prepped chicken and vegetables. (Younger Karla would no doubt pipe up right now to say, “booooring!”) But while scrolling on social media recently, I came across a viral video for a recipe that looked like it would satisfy grade-school me and current-day me all at once.
What is High-Protein Dunkaroos Dip?
Originally posted in late March 2025, the recipe for High-Protein Dunkaroos Dip was dreamed up by @blaircoooley, a Houston-based registered dietitian and recipe developer.
“This is a little dip that I just keep in my fridge. It gets thicker and more delicious as it sits,” she explains on her Instagram video as she talks followers through her recipe. “It literally tastes like Dunkaroos,” she adds, nodding to the General Mills snack that originally debuted in 1990, was discontinued, then made its glorious return back to supermarkets in 2020.
After studying Cooley’s video, I realized I had everything in stock to follow her lead. So, the next day while I was making breakfast, I stirred together a batch of her Dunkaroos-inspired dip to savor alongside a handful of Annie’s Bunny Grahams with lunch.
After the dip chilled for a few hours, the texture was thick and scoopable. As for the flavor, it’s much less cloyingly sweet than Dunkaroos frosting, but was actually more in line with the sweetness level I’d prefer these days. The cake-flavored protein powder and extracts help layer on the dessert vibes.
I personally didn’t feel like it was missing a thing, but if you’d like things sweeter, you could certainly stir in a little sugar or agave nectar. After I polish off the second half of this batch, I look forward to swapping out yogurt with whipped cottage cheese the next time I make this high-protein dip.
Tips for Making a Healthy Dunkaroos-Inspired Dip
While recreating this recipe at home, I discovered that there are three keys to creating a thick, Funfetti-like dip that tastes quite similar to the real deal:
- Start with a thick, plain Greek yogurt. Steer clear of thin, loose yogurts for this dessert-inspired dip recipe, as you want the consistency to be scoopable and fairly similar to Dunkaroos Vanilla Frosting. (Which, in case you missed it, is now available by the can in the baking aisle!) Fage Greek Yogurt is Cooley’s choice; Team Allrecipes also loves Stonyfield, Whole Foods 365, and Chobani.
Ashia Aubourg
- Use a protein powder with a flavor you enjoy. In addition to the flavor extracts, the protein powder imparts all of the flavor. Some protein powders can taste chalky or like chemicals. If you’re trying this with a new-to-you brand, consider buying a single-serving packet so you can sample it before investing in a large tub or bag. Cooley is a fan of Simple Clean Eats Cake Batter for this Dunkaroos dip. Orgain, 1UP Nutrition, and Dymatize also offer birthday cake flavors of whey or plant-based protein powder.
- Don’t skimp on the sprinkles. For color, crunch, and a celebratory flourish, a generous amount of sprinkles is essential for the ultimate adult Dunkaroos dip, Cooley says. I’m a fan of Supernatural and Watkin’s rainbow sprinkles, which look nostalgic and are made with no artificial dyes, but feel free to use any colorful combo you have in your pantry.
How to Make 4-Ingredient High-Protein Dunkaroos Dip
Yield: 2 servings
Ingredients
- 1 cup plain Greek yogurt
- 1 scoop protein powder, preferably cake batter or birthday cake flavor
- ½ teaspoon pure vanilla extract or vanilla bean paste (or a mix of vanilla, almond, or cake batter extracts)
- ½ teaspoon rainbow sprinkles
- Fresh or dried fruit, graham crackers, animal crackers, pretzels, or simply a spoon (for serving)
Instructions
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