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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 Ann Arbor, MI!); 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!

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Smoky Onion and Kale Dip

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Smoky Onion Kale Dip

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

With lots of summer cookouts coming up, I wanted to create a lightened-up 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, and honestly I’m not usually a fan of Mayo. But when the folks at Hellman’s asked me to try their new line of Organic Mayo – I was surprised as to how natural the ingredients were. This mayo gives the dip a spicy kick, the perfect complement to the kale and onions.

Smoky Onion Kale Dip 2

It’s super simple and easy to make, and can be served with crusty bread, whole grain crackers, or baked tortilla chips.

It’s perfect for a family gathering or any summer party!

Smokey Onion and Kale Dip

Nutritional Info Per Serving: 37 Calories, 3g Fat (1.2g Saturated), 54mg Sodium, 1.1g Carbs, 0.2g Fiber, 0.1g Sugar, 1.4g Protein
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Servings: 32 servings
Calories: 37kcal


  • 1 cup finely chopped sweet Vidalia onion
  • 3 cloves garlic minced
  • 1 package 10 oz. bag of baby kale, chopped
  • 1 package 8 oz. lowfat cream cheese
  • 1/4 cup Hellmann's® or Best Foods® Organic Chipotle Mayonnaise
  • 1/3 cup grated Asiago or Parmesan cheese divided


  • 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.


Adapted from BestFoods

This post was sponsored by Hellman’s Organic and Walmart.


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