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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Healthy Cheese Dip with Smoky Onion and Kale

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This healthy cheese dip made with smoky onion and kale is packed full of flavor. It’s a lightened up sharing dip, perfect for pot lucks, BBQ’s and parties!

Healthy Cheese Dip with Smoky Onion and Kale served in a white baking dish

You know what’s even better than spinach artichoke dip? Healthy Cheese Dip with Smoky Onion and Kale!

With lots of summer cookouts coming up, I wanted to create a lightened-up cheese dip that I could bring to parties that everyone (even meat eaters) could enjoy. The smokiness of this dip evokes a meaty, hearty taste, and the kale brings a great texture that you can’t get with spinach dip.

The unexpected ingredient in this recipe is Organic Chipotle Mayo, which gives the dip a spicy kick, the perfect complement to the kale and onions. This recipe is the perfect appetizer for a family gathering, or as a dish to pass at a potluck!

Tools and Equipment You’ll Need For This Recipe

How to make Healthy Cheese Dip with Smoky Onion and Kale – Step by Step

Step 1: Spray large nonstick skillet with olive oil cooking spray and heat over medium-high heat. Add onion and garlic and cook over medium heat, stirring occasionally, until onion begins to soften and brown, about 5 minutes. Stir in kale and cook, stirring occasionally, until wilted, about 2 minutes. Stir in cream cheese, Chipotle Mayonnaise, 4 tbsp Asiago/Parmesan cheese and cook over low heat, stirring, until well blended.

Step 2: Spray 1-quart baking dish with olive oil cooking spray, then spoon onion and kale mixture into dish. Sprinkle with remaining Asiago/Parmesan.

Step 3: Broil dip until cheese browns and mixture is bubbling, about 3 minutes. Let stand 5 minutes before serving. Serve with cut up vegetables, sliced whole grain baguette and/or whole grain tortilla chips.

healthy cheese dip with Smoky Onion and Kale before baking

What makes this a healthy cheese dip?

  • Low Fat Cream Cheese: Instead of regular cheese I used low fat cream cheese reducing the calories and fat in this dip.
  • A lighter amount of Mayo and Cheese: There’s only 1/4 cup of mayo, and 1/3 cup of shredded cheese. Much less than other dips call for.
  • Superfood Kale: The addition of kale in this recipe adds texture but also increases the nutritional value of this dish. It’s one of the most nutrient dense foods you can eat. High in antioxidants, vitamin C, and vitamin K, kale can lower cholesterol and reduce your risk of heart disease.

Will kids enjoy this Healthy Cheese dip with Smoky Onion and Kale?

This dip is warm, creamy, cheesy, and flavorful. Paired with whole wheat tortilla chips for dipping, it’s a kid friendly appetizer. Not too spicy, a little smoky, and the kale is hidden inside!

Can you make this in advance?

Yes! You can prepare this dip in advance. Store in the refrigerator, and when ready to serve bake it in the oven. I wouldn’t prepare it more than a day in advance so that it still has a fresh flavor. 

How long does this Healthy Cheese Dip last?

After baking and serving, you can store leftovers in an air tight container for up 3 days. Warm in the microwave. This makes for great leftovers to take for lunch. Spread on whole grain bead to create a cheesy kale sandwich!

How do you serve this Healthy Cheese Dip?

This super simple and easy to make dip can be served with crusty bread, whole grain crackers, pita bread or baked tortilla chips. You could even use it as a sandwich spread!

Does this dip reheat well?

Yes, it does! If bringing to a party, make the dip at home and warm in the oven when you arrive at your destination. It’s a hot dip that will be the star of the party! Serve this dip warm, straight from the oven if possible.

Top tips for making Smokey Onion and Kale Dip

  • Use a low fat cream cheese to cut down on calories.
  • Use an organic mayo with natural ingredients like this one.
  • Spray baking dish with cooking spray to keep from sticking to the pan.
  • Serve hot, but let it sit for a few minutes before serving.
  • Use baby organic kale to save chopping time and get a more delicate texture. 
  • Serve with cut raw veggies, whole wheat pita chips, sprouted wheat crackers or organic tortilla chips for dipping!

Check out these other healthy dip recipes!

If you have tried this Healthy Cheese Dip with Smoky Onions and Kale, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

Print Recipe
5 from 5 votes

Healthy Cheese Dip with Smoky Onions and Kale

This healthy cheese dip made with smoky onion and kale is packed full of flavor. It's a lightened up sharing dip, perfect for pot lucks, BBQ's and parties!
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Appetizer, Side Dish, Snack
Cuisine: American
Servings: 32 servings
Calories: 37kcal
Author: Anjali Shah

Ingredients

  • 1 cup finely chopped onion
  • 3 cloves garlic minced
  • 10 oz bag of baby kale, chopped
  • 8 oz lowfat cream cheese
  • 1/4 cup Organic Chipotle Mayonnaise
  • 1/3 cup grated Asiago or Parmesan cheese divided

Instructions

  • Spray large nonstick skillet with olive oil cooking spray and heat over medium-high heat. Add onion and garlic and cook over medium heat, stirring occasionally, until onion begins to soften and brown, about 5 minutes. Stir in kale and cook, stirring occasionally, until wilted, about 2 minutes. Stir in cream cheese, Chipotle Mayonnaise, 4 tbsp Asiago/Parmesan cheese and cook over low heat, stirring, until well blended.
  • Spray 1-quart baking dish with olive oil cooking spray, then spoon onion and kale mixture into dish. Sprinkle with remaining Asiago/Parmesan.
  • Broil dip until cheese browns and mixture is bubbling, about 3 minutes. Let stand 5 minutes before serving. Serve with cut up vegetables, sliced whole grain baguette and/or whole grain tortilla chips.

Notes

Top tips for making Smoky Onion and Kale Dip
  • Use a low fat cream cheese to cut down on calories.
  • Use an organic mayo with natural ingredients like this one.
  • Spray baking dish with cooking spray to keep from sticking to the pan.
  • Serve hot, but let it sit for a few minutes before serving.
  • Use baby organic kale to save chopping time and get a more delicate texture. 
  • Serve with cut raw veggies, whole wheat pita chips, sprouted wheat crackers or organic tortilla chips for dipping!

Nutrition

Serving: 2tablespoons | Calories: 37kcal | Carbohydrates: 1.1g | Protein: 1.4g | Fat: 3g | Saturated Fat: 1.2g | Sodium: 54mg | Fiber: 0.2g | Sugar: 0.1g

Posted In…

Appetizers ·

Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

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