Kale Dip

Source: Food Hero

Serving size: 2 tablespoons

Servings per recipe: 12

Enjoy this healthy snack by dipping your favorite veggies or baked tortilla chips. And it takes only 20 minutes to prepare!

View Nutrition Facts


  • 1 1/2 teaspoons oil
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • 3 cups kale leaves, washed and thinly sliced
  • 1/8 teaspoon salt
  • 1 cup low-fat cottage cheese
  • 1/2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
  • 1 tablespoon fresh lemon juice


Pan, cutting board and sharp knife, measuring cups and spoons, and blender.


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. 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.

Serve with fresh vegetables or baked tortilla chips.

More About Kale

How to Select

Choose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves.

How to Store

Store kale in a plastic bag in the coldest part of the fridge for 3-5 days.

How to Prepare

Rinse thoroughly and remove leaves from stalk. Chop in salads, wraps, pitas, and sandwiches. Steam, microwave or boil, sauté, stir-fry or braise in flavored broth. Add to soups for last few minutes of cooking. Cook with olive oil, garlic, and lemon juice as a side dish.