Kale Dip with Veggies

Prep time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
Serving Size 1/4 cup dip and 1/2 cup snap peas
Nutrition Facts: View Label(s)


1 1⁄2 teaspoons
1 clove
garlic, minced or 1/4 teaspoon garlic powder
3 cups
kale leaves, thinly sliced
1⁄8 teaspoon
1 cup
low-fat cottage cheese
1⁄2 teaspoon
red pepper flakes or 1/4 teaspoon cayenne pepper
1 tablespoon
fresh lemon juice
3 cups
veggies for dipping (try sugar snap peas or carrot sticks)


  1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
  2. Transfer kale to a blender. Add cottage cheese and puree until smooth.
  3. Season with red pepper flakes and lemon juice.
  4. Bring a pot of water to a boil. Add peas or carrots and cook until color brightens, 1 to 2 minutes.
  5. Transfer veggies to an ice-water bath to cool completely; drain. Refrigerate if not serving immediately. Serve veggies with dip.
  6. Refrigerate leftovers within 2 hours.



  • No blender? Make chunky dip: mash cottage cheese with a fork; chop kale and garlic finely before cooking.
  • Try adding onion or garlic powder, dill weed or curry powder for a flavor boost.
  • Can be made ahead and refrigerated for up to 3 days.
Last updated: 07/02/15

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