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Perfect Blend recipe

Kale Parmesan Dip

This rich and delicious dip is very deceiving because it tastes so incredibly decadent but in reality it is over 80% vegetables! Typically a dip this good would be laden with cream cheese or mayonnaise, but the ever-so-versatile cauliflower surprises us once again with its rich, creamy consistency and ability to pick up flavor. Iron-rich kale adds bite and parmesan forms a beautiful crusty top layer. Serve this delicious dip with buttery crostini, crackers, and fresh vegetables then watch it disappear!

Per serving :

Calories: 182

Fat: 10 g

Carbs: 15 g

Protein: 11 g


US | Metric
Metric | US
  • Olive Oil - 7/8 oz
  • Onion - 3½ oz
  • Cauliflower - 1⅜ lb
  • Greek Yogurt - 4¼ oz
  • Roasted Garlic - 3 oz
  • Parmesan Cheese - 3½ oz
  • Salt - 1/4 oz
  • Smoked Paprika - 0.04 oz
  • Black Pepper - 0.04 oz
  • Kale - 2⅞ oz
  • Parmesan Cheese - 2⅝ oz

Nutrition Facts

Serving Size 1 serving (about 156g)
Amount per serving
Calories 182 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 4g 20%
Cholesterol 21mg 7%
Sodium 726mg 31%
Total Carbohydrate 15g 5%
Dietary Fiber 3g 11%
Sugars 4g  
Protein 11g  
Vitamin A 8% Vitamin C 93%
Calcium 29% Iron 5%

* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.


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