About This Healthy Recipe
A creamy edamame cottage cheese dip served with whole-grain pita, cucumber, and carrots for a high-protein vegetarian lunch with fiber and crunch.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the recipe practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Edamame and cottage cheese combine plant and dairy protein.
- 2Vegetables and whole-grain pita add fiber and volume.
- 3The dip is quick to prepare and suitable for packed lunches.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed ingredient weights and divided by 4 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
4 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Shelled cooked edamame | 2 cups | 310.0 g | 375 kcal | 36.9 g | 27.6 g | 16.1 g |
| Low-fat cottage cheese | 1 1/2 cups | 340.0 g | 279 kcal | 37.7 g | 11.6 g | 7.8 g |
| Avocado | 1 medium | 120.0 g | 192 kcal | 2.4 g | 10.2 g | 17.6 g |
| Lemon juice | 2 tablespoons | 30.0 g | 9 kcal | 0.3 g | 2.8 g | 0.1 g |
| Whole-grain pita breads | 4 small | 240.0 g | 629 kcal | 23.5 g | 133.7 g | 4.1 g |
| Cucumber slices | 2 cups | 240.0 g | 36 kcal | 1.7 g | 8.6 g | 0.2 g |
| Carrot sticks | 2 cups | 240.0 g | 98 kcal | 2.2 g | 23.0 g | 0.5 g |
| Calculated full-recipe total | 4 servings | 1520.0 g | 1618 kcal | 104.7 g | 217.5 g | 46.5 g |
| Calculated full-recipe total | 4 servings | 1450 g | 1900 kcal | 92.0 g | 256.0 g | 64.0 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Seasoning and finish
Dippers
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a food thermometer where appropriate.
Prepare the edamame
Cook frozen shelled edamame according to package directions, then cool.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Blend the dip
Blend edamame, cottage cheese, avocado, and lemon juice until creamy but still slightly textured.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Adjust consistency
Add 1 to 2 tablespoons of cold water if a looser dip is preferred.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Prepare the dippers
Cut pita into wedges and slice cucumber and carrots.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Serve
Divide the dip and vegetables among four plates and serve immediately or chilled.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Edamame and cottage cheese combine plant and dairy protein.
- Vegetables and whole-grain pita add fiber and volume.
- The dip is quick to prepare and suitable for packed lunches.
Things to Consider
- Cottage cheese can be relatively high in sodium.
- Contains soy, milk, and wheat.
- Avocado browning can darken the dip during storage.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced, practical meals.
- Health-conscious readers who value vegetables, whole foods, and transparent nutrition estimates.
- Busy U.S. households that want familiar supermarket ingredients.
Best Times to Eat It
- Quick lunch or family dinner
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For More Protein
Increase the main protein-rich ingredient by about 25% and recalculate the nutrition estimate.
For Lower Calories
Keep the vegetable portions generous and reduce calorie-dense cheese, oil, nuts, seeds, or spreads where appropriate.
For More Carbohydrate
Add a measured serving of whole grains, potatoes, fruit, or whole-grain bread around training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use plain Greek yogurt for part of the cottage cheese.
- Use bell pepper strips instead of carrots.
- Use whole-grain crackers instead of pita.
Allergen Information
Contains soy, milk, and wheat.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate the dip in an airtight container for up to 3 days. Store pita and vegetables separately for best texture.
Cool cooked food promptly, refrigerate within 2 hours, and reheat leftovers until steaming hot where appropriate.
Frequently Asked Questions
Refrigerate the dip in an airtight container for up to 3 days. Store pita and vegetables separately for best texture.
Increase the main protein portion slightly or add a measured serving of Greek yogurt, cottage cheese, eggs, beans, poultry, seafood, tofu, or another protein-rich ingredient that fits the recipe.
Use plain Greek yogurt for part of the cottage cheese.
Each listed ingredient is assigned a generic USDA-aligned food-composition estimate by gram weight. Ingredient values are totaled for the full recipe and divided by the stated yield.
It is a general healthy-meal idea. Individual nutrition needs differ, especially with allergies, medical conditions, pregnancy, or prescribed diets.
No. This page is educational and does not diagnose, treat, or provide individualized nutrition advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
