Health Tips > Recipes > Appetizers > Zippy Dip

Zippy Dip

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Green dip with veggies on plate






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


  1. Add all ingredients to a blender. 
  2. Blend until smooth.
  3. 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

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