Bioactive peptides in bovine α-lactalbumin were isolated and identified, and the effects and mechanisms of peptide KILDK on insulin resistance in 3T3-L1 adipocytes were investigated. Mature 3T3-L1 adipocytes were stimulated with TNF-α to induce insulin resistance. Bovine α-lactalbumin hydrolysates (α-LAH) were subjected to stimulated gastrointestinal digestion and Caco-2 absorption, and GD-α-LAH and CA-α-LAH were obtained. Our results demonstrated that α-LAH, GD-α-LAH, and CA-α-LAH increased glucose uptake, enhanced Akt phosphorylation (Ser473), and decreased IRS-1 phosphorylation (Ser307) in insulin resistant 3T3-L1 adipocytes. Gel filtration chromatography and liquid chromatography-electrospray ionization tandem mass spectrometry (LC-ESI MS/MS) were used to separate and identify bioactive peptides. The identified peptide KILDK attenuated insulin resistance in 3T3-L1 adipocytes, which was attributed to the suppression of JNK phosphorylation (Thr183/Tyr185). Moreover, KILDK downregulated pro-inflammatory genes through blocking NF-κB signaling. Our findings suggested that bovine α-LAH might be a potential ingredient against insulin resistance.