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Calories273
Protein23.2g
Carbs23.2g
Fat10.5g
Fiber2.6g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
172.86 mcg RAE19.2% DV100% coverage
Vitamin C
6.55 mg7.3% DV100% coverage
Vitamin D
0.12 mcg0.6% DV100% coverage
Vitamin B6
0.16 mg9.5% DV100% coverage
Vitamin B12
1.11 mcg46.4% DV100% coverage
Folate
23.46 mcg DFE5.9% DV100% coverage
Calcium
345.71 mg26.6% DV100% coverage
Iron
0.45 mg2.5% DV100% coverage
Magnesium
29.21 mg7% DV100% coverage
Potassium
358.76 mg7.6% DV100% coverage
Phosphorus
365.79 mg29.3% DV100% coverage
Zinc
1.69 mg15.4% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use feta for a tangier dip: Blend 150 g cottage cheese, 25 g feta, 25 g yogurt, 4 g Dijon, 3 g lemon, and 0.2 g pepper for 60 to 90 seconds, scraping once. Cut 100 g apple into wedges, coat with 2 g lemon, and pack separately from the sealed dip cup. Remains vegetarian and high in protein. Contains milk and mustard. Feta keeps protein close but raises sodium and adds a tangier finish.
Serve with pear: Blend cottage cheese, cheddar, yogurt, Dijon, 3 g lemon, and pepper for 60 to 90 seconds. Cut 100 g firm pear into wedges, coat the cut faces with 2 g lemon, and pack them in a dry compartment beside the sealed dip cup. Remains vegetarian. Contains milk and mustard. Pear keeps calories similar with a softer, sweeter bite.
Storage and reheating
Refrigerate for up to 2 days.
Not marked as freezer-friendly.
Suggested reheating: Serve Cold.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
