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).


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


  1. Preheat oven to 350º.
  2. In the bowl of a food processor, blend the first 5 ingredients until smooth.

  1. Spoon pureed mixture into an oven proof baking dish and sprinkle with shredded cheddar cheese.

  1. 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.


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