This keto tofu-kale dip is a flavorful, creamy, and plant-based alternative to traditional cheese dips. Made with protein-rich tofu and nutrient-dense kale, it’s low in carbs and perfect for dipping crunchy crudités like cucumber sticks, bell pepper slices, or celery.
At just 75 calories per serving and only 5g of carbs, this savory dip fits seamlessly into a keto or low-carb lifestyle. The nutritional yeast and spices lend it a cheesy, herby kick—without dairy. It’s easy to make, oven-baked, and ideal for entertaining or snacking anytime.
Why Tofu and Kale Work on Keto
Tofu provides a complete source of plant-based protein with minimal carbs. A half-cup serving contains about 10g of protein and only 1.5g of net carbs (USDA). Kale, rich in vitamins A, K, and C, adds fiber and antioxidants to support immune health and digestion.
Using nutritional yeast gives this dip a cheesy flavor while adding B vitamins—an essential nutrient for those following a plant-based keto lifestyle.
Recipe Details
- Preparation Time: 15 minutes
- Cooking Time: 25 minutes
- Servings: 2
Ingredients
- 2 cups kale
- 1 cup tofu, pressed, drained, and crumbled
- 1/2 cup unsweetened soy milk
- 2 teaspoons nutritional yeast
- 2 garlic cloves, minced
- 2 teaspoons olive oil
- 1 teaspoon sea salt
- 1/4 teaspoon ground black pepper (or more to taste)
- 1/2 teaspoon paprika
- 1 teaspoon dried basil
- 1/2 teaspoon dried dill weed
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a small casserole dish with nonstick spray or olive oil.
- Parboil the kale for 2–3 minutes until just wilted. Drain and set aside.
- In a blender or food processor, combine tofu, soy milk, nutritional yeast, garlic, olive oil, salt, pepper, paprika, basil, and dill. Blend until smooth.
- Stir in the parboiled kale until evenly mixed.
- Transfer the mixture to the prepared casserole dish and smooth the top.
- Bake for approximately 13 minutes, or until heated through and lightly golden on top.
- Serve warm with a platter of keto crudités such as celery, cucumber, radish, or bell pepper strips.
Nutrition Facts (Per Serving):
- Calories: 75 kcal
- Fats: 3g
- Carbohydrates: 5g
- Fiber: 1.2g
- Protein: 2.9g
Serving Suggestions
This dip also works well chilled as a spread on keto bread or almond flour crackers. It's a perfect addition to any low-carb party platter or as a snack on meal prep days.
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Final Thoughts
This Tofu-Kale Dip proves you don’t need cheese or heavy cream to enjoy a rich and savory keto snack. With simple ingredients and big flavor, it's a recipe you’ll keep coming back to.