Health Tips > Recipes > Appetizers > Zippy Dip

Zippy Dip

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  • 1 cup soft silken tofu
  • 1 cup nonfat cottage cheese
  • 1/4 cup fat-free parmesan cheese
  • 1/4 cup frozen, chopped, and defrosted spinach or kale (you can substitute any vegetable you like in place of the spinach or kale)
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic salt


  1. Blend in all ingredients in a blender until smooth.
  2. Dip raw vegetables or baked chips/crackers in dip!

Tip: For a fruit version of zippy dip, you can switch out the veggies and salty spices for frozen fruit and agave nectar.

Nutritional Analysis:
Calories: 20
Fat: 0.4 g
Carbohydrates: 1.35 g
Cholesterol: 1 mg
Sodium: 83 mg
Fiber: 0 g
Protein: 2 g
Yield: 2.5 cups

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, Cooper Clinic