Print Recipe
4.86 from 7 votes

Queso Dip for Smart Snacking

Cheesy, creamy, and most of all delicious, this dip has so much flavor, it is no problem to hide a veggie in there to notch up the smartness of this snack!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Appetiser, Snack
Cuisine: American
Servings: 10
Calories: 121kcal
Author: Kristin


  • 10 ounces cauliflower florets (about 3 cups)
  • 1 tablespoon minced garlic
  • 1/4 cup milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 teaspoons butter
  • 1 cup diced yellow onion
  • 8 ounces pepper jack cheese (shredded)
  • 1/4 cup Parmesan cheese (plus a little extra for garnish, if desired)
  • 1 tablespoon chopped jalapeno pepper
  • 1/4 cup diced tomato (I like to include only the ‘meaty’ parts, not the seeds and ‘liquidy’ parts), plus a little extra for garnish, if desired)
  • Chopped cilantro for garnish (if desired)


  • Place the cauliflower florets in a microwaveable bowl, add about 2 tablespoons water, cover with plastic wrap (leaving a little space uncovered for steam to vent), and microwave 4-5 minutes until the cauliflower is very tender.
  • Drain the cauliflower and transfer to a food processor or blender. Add the garlic, milk, salt, and pepper. Process until well-combined and completely smooth. Set aside.
  • In a large skillet, melt the butter, then add the onion, cooking until the onion is translucent.
  • Add the cauliflower mixture to the skillet, then the pepper jack cheese, Parmesan cheese, jalapeno pepper, and tomato. Heat and stir until the cheeses are melted and the mixture is hot.
  • Garnish with additional tomato, cilantro, and a sprinkling of Parmesan cheese. Serve with Mission Organics Tortilla Chips for a really smart snack!


Calories: 121kcal | Carbohydrates: 4g | Protein: 7g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 24mg | Sodium: 239mg | Potassium: 149mg | Sugar: 1g | Vitamin A: 250IU | Vitamin C: 17.4mg | Calcium: 219mg | Iron: 0.4mg