What else can you use kale for? How about dip?
Whenever I add greens to our food, I make sure to name the dish after a favorite green character, like “Kermit Dip” or “Monster Mike Macaroni and Peas” to make it more kid-friendly. There are plenty of green superheroes, talking trains, tinkering pixies, frog princesses, and other fun cartoon characters to choose from to entice any child to give this yummy dip a try!
A lot of the time, parents have some challenges sneaking extra veggies into their kid’s diets, but MOMables is here to give you tons of ideas and tricks to help with just that! Come check it out!
PrintEasy Kale Dip
- Prep Time: 10 minutess
- Total Time: 10 minutes
- Yield: 12
- Category: Snack
- Method: Food Processor
- Diet: Gluten Free
Ingredients
- 2 cups (5 to 6 ounces) roughly torn kale leaves (removed from stems)
- 8 ounces cream cheese or Neufchatel, softened
- 1 teaspoon Italian seasoning (or favorite herb mix)
- 2 tablespoons minced onion
- ¼ teaspoon salt (optional)
- 1 ½ cups plain Greek yogurt
- 1 to 1 ½ tablespoons lemon or lime juice (the acidity helps reduce the green flavor of the kale)
- ¼ cup half-and-half or milk
Instructions
- In a food processor or blender, chop the kale leaves. Put in a bowl and set aside.
- Cut the cream cheese into small pieces and add to the bowl of a food processor or blender. Add the seasoning, onion, and salt, if using. (If dipping with veggies, you might prefer a little saltiness, but if dipping salted chips or crackers, you may not need any salt). Blend well.
- Add the Greek yogurt and blend until smooth.
- Add the chopped kale, lemon juice, and half-and-half. Blend until smooth, adding more milk, if necessary, to reach the desired consistency.
- Dip with veggies and enjoy!
Notes
Instead of cream cheese, which is at least 33% fat (roughly 80 grams of fat per 8-ounce block), I prefer to use Neufchatel cheese, which is naturally lower in fat without adding weird chemicals, fake colors, or extra sugars (around 23% fat, so only 48 grams of fat per 8-ounce block). Both kinds contain roughly 16 grams of protein per 8-ounce block. (Ingredients and nutrition information will vary by brand.)
Feel free to substitute spinach or other greens (leaves only, no stems) for the kale!
I personally prefer this with 2 to 3 teaspoons of garlic instead of the onion, and I usually add some rosemary and extra salt as well. Either way, it’s a big hit at family get-togethers!
Nutrition
- Serving Size: ¼ cup
- Calories: 70
- Sugar: 2.5g
- Sodium: 133mg
- Fat: 4g
- Saturated Fat: 2.5g
- Carbohydrates: 4g
- Fiber: 0.5g
- Protein: 5g
- Cholesterol: 14.5mg
Keywords: veggie dip
For some more kid-friendly veggie dip recipes, check out MOMables Creamy Avocado Dip and Creamy Herb Radish Dip!
Leave a Reply