Kale dip

This delicious and nutritious dip is always a hit.

Contributed by Preston Maring, MD

Kale dip

Looking for a wonderfully tasty and healthy dip to use with raw veggies? This one is excellent.

My wife made it and it was so good I am not waiting to make it myself before sharing it with you.

Use as a dip for raw veggies or crackers. Don't count on having any leftovers.

Servings: 4


  • 1 half bunch of kale, thick stems removed and leaves thinly sliced (stack the leaves, roll them up lengthwise, then slice — makes it easy)
  • 1 large garlic clove, thinly sliced
  • 1 tablespoon extra virgin olive oil
  • 1 cup low-fat cottage cheese
  • 1 tablespoon lemon juice
  • Pinch red chili flakes


  1. In a medium pan, saute the garlic and kale over medium heat for 3 to 4 minutes. Let cool. 
  2. In a blender, process cooled kale and garlic, then add the cottage cheese and process some more.
  3. Add the lemon juice and chili flakes. Pulse a couple of times until just combined.
  4. Serve with raw veggies or crackers.

Nutrition information (per serving)

  • Calories: 80
  • Total fat: 4 g
  • Saturated fat: 1 g
  • Cholesterol: 2 mg
  • Sodium: 240 mg
  • Total carbohydrate: 4 g
  • Dietary fiber: 0 g
  • Total sugars: 2 g
  • Protein: 8 g