Whether you’re hosting or bringing food to someone else’s shindig, dips are a staple for entertaining.
They can go well with just about anything.
They’re (usually) quick and easy to make.
They can easily be customized for different tastes and dietary needs.
The problem, though, is while they can be seriously delicious, they’re also often loaded with tons of calories, sugar, and fat. And if you try to go “light,” you’re left with a boring, watered-down bowl of blah.
That’s why you need to check out these healthy dip recipes.
They taste great, can fit just about anyone’s macros, and there’s a little bit of everything here in terms of flavors, ranging from savory salmon to sweet caramel, Korean BBQ, and more.
Enjoy!
Switching from French fries to a homemade baked recipe is a great way to have your comfort food and eat it too. But while you’re at it, you may want to rethink the dip.
Bottled ketchup can have added sugar, which should be easy to avoid in a savory snack. Try this creamy avocado dip instead, made from Greek yogurt, jalapeno, and fresh lime.
306
Calories6 g
Protein36 g
Carbs16 g
FatFries:
2 large sweet potatoes
Cold water
1 Tbsp. cornstarch (or more as needed)
2 Tbsp. oil
Pinch of salt
Sauce:
1/2 avocado
Juice of 1/2 lime
1 clove garlic
1 Tbsp. chopped parsley
1 jalapeno, deseeded (more or less to taste)
1/2 cup plain nonfat Greek yogurt
Splash of milk
Salt and freshly ground black pepper to taste
Get the RecipeForget about Velveeta, the processed American cheese that’s easy to melt. You can make a queso dip in the Crock Pot that’s way better and contains real cheese.
There’s even two kinds – cheddar and cream cheese. And you can use homemade chili and salsa, or go with premade for convenience. Serve with corn tortilla chips.
206
Calories10 g
Protein14 g
Carbs13 g
Fat2 cans (15 oz. each) chili without beans
1 package (8 oz.) cream cheese
1 1/4 cups (about 5 oz.) shredded cheddar
1/2 cup salsa
1 Tbsp. taco seasoning
1 can (4 oz.) chopped green chilies
Get the RecipeThis healthy spinach dip has tons of protein, and you can add even more by baking almond and whey protein crackers from scratch. It’s also great to serve with whole-wheat pita chips, pretzel sticks, or fresh cut veggies like celery and carrots.
172
Calories12 g
Protein14 g
Carbs8 g
Fat1 package (10 oz.) frozen chopped spinach, thawed
1/2 cup light sour cream
3/4 cup nonfat plain Greek yogurt
1/2 cup (about 2 oz.) grated Parmesan
1 can (8 oz.) water chestnuts, diced
1 clove garlic, crushed
1 1/2 cups (about 6 oz.) shredded part-skim mozzarella
Freshly ground black pepper to taste
Get the RecipeAt your next game-day gathering, try something different than Buffalo chicken dip. This one will satisfy a lot of the same cravings, only with the Korean flavor of hot kalbi sauce instead of Frank’s red hot.
It has soy sauce, garlic, ginger, and red chili flakes like the marinade used for kalbi, aka Korean-style beef short ribs. This dip is good to enjoy with a hefty cracker or melba toast.
301
Calories21 g
Protein10 g
Carbs19 g
Fat2 boneless skinless chicken breasts (about 1 lb.)
1 package (8 oz.) cream cheese, room temp.
1/2 cup sour cream
1 1/4 cups (about 5 oz.) shredded pepper jack cheese, divided
3/4 cup Sempio hot kalbi sauce
5 green onions, chopped
Get the RecipeRather than bite into a candy apple, try a more nutritious snack that has the same flavors.
This caramel dip is especially good for fresh apple slices because it’s mostly sour cream, a common ingredient in apple pies and cakes. And it’s sweetened with dates, so there’s no added sugar, just a natural hint of caramel to go with the cinnamon and vanilla.
115
Calories2 g
Protein6 g
Carbs10 g
Fat5 pitted dates
1/4 cup water
1 tsp. vanilla extract
3 oz. cream cheese
1 cup sour cream
1/2 tsp. apple pie spice
Get the RecipeEven though chocolate is nutritious, most candy won’t fit into a restrictive diet. So when you’re trying to cut calories and lean out, satisfy chocolate cravings while you eat whole fruit for dessert.
This chocolate dip is made from mostly Greek yogurt and almond butter, so it’ll also add protein to this simple sweet snack.
132
Calories6 g
Protein13 g
Carbs7 g
Fat1 1/2 cups nonfat plain Greek yogurt
1/2 cup almond butter
1/4 cup pure honey
2 Tbsp. unsweetened cocoa powder
1 tsp. vanilla extract
Get the RecipeThe easiest way to make an onion dip for potato chips is with the powdered French onion soup mix. But that’s not the most flavorful method.
This version uses real onions, so while it takes a little time to caramelize them on the stove, the result is unbeatable. And this onion dip with sour cream and Greek yogurt can be enjoyed with any kind of chips, crackers, or fresh veggies.
111
Calories3 g
Protein6 g
Carbs8 g
Fat2 cups diced yellow onion
1 Tbsp. extra-virgin olive oil
3/4 cup reduced-fat sour cream
1/2 cup nonfat plain Greek yogurt
1 Tbsp. minced garlic
2 Tbsp. lemon juice
Salt and freshly ground black pepper to taste
Rosemary to garnish (optional)
Get the RecipeNext time you’re having people over for brunch – or just treating yourself on the weekend – try this awesome way to enjoy smoked salmon.
It goes above and beyond lox and schmear. This seven-layer dip has salmon, horseradish, endives, capers, and more. Serve with bagel chips or pumpernickel bread.
154
Calories14 g
Protein2 g
Carbs10 g
Fat1/2 package (4 oz.) cream cheese
2 oz. fresh goat cheese
3 Tbsp. prepared beet horseradish
2 tsp. lemon zest
1 lb. hot-smoked salmon, skin removed, flaked, divided
2 large radishes, trimmed, finely chopped
1/3 cup finely chopped red onion
1/2 cup drained capers, chopped
3 Tbsp. finely chopped chives
2 Belgian endives, leaves separated
Get the RecipeStumped on what vegan dessert to serve for an all-ages crowd? Try this chocolate dip, which has vegan marshmallow made from aquafaba instead of egg whites.
That’s just the liquid that you’d usually drain from the can of chickpeas. Because it contains protein and not much else, it makes the perfect base for vegan marshmallows that look like the real thing.
203
Calories3 g
Protein34 g
Carbs8 g
FatOat Graham Crackers:
1 1/2 cups oat flour
1/2 cup oat bran
1/2 tsp. ground cinnamon
1/4 tsp. baking soda
1/3 cup coconut sugar
1/4 cup coconut oil, melted
1/4 cup pure maple syrup
3 Tbsp. water
1 tsp. vanilla extract
1/2 tsp. blackstrap molasses
Marshmallow Crème:
3/4 cup chickpea water
1 1/2 tsp. guar gum
2/3 cup cane sugar
1/2 tsp. freshly squeezed lemon juice
1/2 tsp. vanilla extract
Dip:
2 cups vegan dark chocolate chips
Get the RecipeSince crab is a lean seafood, it doesn’t have to be served with so much butter and cream. This crab dip has Greek yogurt and low-fat cream cheese instead for full flavor with fewer calories.
With fresh bell pepper and grated Parmesan, there’s a lot to enjoy about this savory dip. Make it spicy by adding a jalapeno, or leave it out for a mild version.
93
Calories9 g
Protein4 g
Carbs5 g
Fat6 oz. low-fat cream cheese, softened
1 cup nonfat plain Greek yogurt
1/2 cup lump crab meat
2 cloves garlic, minced
2 green onions, chopped
1/2 red bell pepper, chopped
1 small jalapeno, seeds removed and diced
1/2 tsp. Old Bay seasoning
1/2 tsp. freshly ground black pepper
Pinch of sea salt
1/2 cup (about 2 oz.) freshly grated Parmesan, divided
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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