Super creamy, tons of protein, high in fiber, and low in fat and sodium — this dip scores points across the board. Delicious hot, room temperature, or even cold, it’s the perfect low-maintenance game-day snack. Serve with tortilla chips (look for low-sodium varieties) and fresh vegetables.
This recipe creates a mild-flavored dip that is tasty as-is or the perfect base for experimentation. Customize it for your family by adding any of the following:
- Fresh jalapeños (mixed in or scattered on top as garnish.)
- A few dashes of hot sauce.
- Chili powder and extra spices.
- Fresh garlic instead of garlic powder.
- Extra green onion.
- Chopped fresh cilantro and freshly diced tomatoes (add after baking).
Ingredients
2 15oz cans kidney beans, no salt added |
1 cup low fat, no salt added cottage cheese |
1/4 teaspoon onion powder |
½ teaspoon cumin powder |
1 teaspoon garlic powder |
½ cup shredded reduced fat sharp cheddar cheese or Mexican blend |
Optional: Sliced green onion for garnish |
Directions
- Preheat oven to 350º.
- In the bowl of a food processor, blend the first 5 ingredients until smooth.
- Spoon pureed mixture into an oven proof baking dish and sprinkle with shredded cheddar cheese.
- Bake for 25-30 minutes or until heated through and cheese is lightly browned at the edges.
Serves 12. Yield: 3 cups. Serving size: ¼ cup.
Nutrition
Calories | 90 | Total Fat | 1 g |
Saturated Fat | 1 g | Monounsaturated Fat | 0 g |
Polyunsaturated Fat | 0 g | Trans Fat | 0 g |
Cholesterol | 5 mg | Sodium | 48 mg |
Potassium | 292 mg | Total Carbohydrate | 12 g |
Dietary Fiber | 6 g | Sugars | 1 g |
Protein | 9 g |