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1 ½ teaspoons vegetable oil
3 cups thinly sliced or chopped kale
1 clove garlic, minced or 1/4 teaspoon garlic powder
⅛ teaspoon salt
1 cup low-fat cottage cheese
½ teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 Tablespoon lemon juice


  1. Wash hands with soap and water.
  2. Heat oil in a large skillet over medium heat. Add kale, garlic and salt. Stir and cook until the kale is tender, about 3 to 4 minutes. Turn off the heat and let the kale cool.
  3. Transfer kale to a blender. Add cottage cheese and puree until smooth.
  4. Season with red pepper flakes and lemon juice. Serve right away or chill before serving.
  5. Refrigerate leftovers within 2 hours.



  • 1 bunch fresh kale makes about 8 cups chopped kale
  • No blender? Make a chunky version! Finely chop kale and garlic before cooking. Mash dip with a fork.
  • Try adding onion powder, dill weed or curry powder for more flavor.
  • Can be made ahead and refrigerated for up to 3 days.
  • Serve with fresh vegetables or Food Hero Baked Tortilla Chips.
  • Freeze extra lemon juice to use later.
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1 1/2 cups
Prep time:
10 minutes
Cooking time:
5 minutes
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