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10 Healthy Dip Recipes That Are Perfect for Your Party

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!

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Baked Sweet Potato Fries with Avocado Dipping Sauce

Serves 3

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.

Nutrition Facts (Per Serving)

306

Calories

6 g

Protein

36 g

Carbs

16 g

Fat

Ingredients

Fries:

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

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Crockpot Creamy Chili Cheese Dip

Serves 8

Forget 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.

Nutrition Facts (Per Serving)

206

Calories

10 g

Protein

14 g

Carbs

13 g

Fat

Ingredients

2 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 Recipe

Crockpot Skinny Parmesan Spinach Dip

Serves 8

This 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.

Nutrition Facts (Per Serving)

172

Calories

12 g

Protein

14 g

Carbs

8 g

Fat

Ingredients

1 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 Recipe

Korean BBQ Chicken Dip

Serves 8

At 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.

Nutrition Facts (Per Serving)

301

Calories

21 g

Protein

10 g

Carbs

19 g

Fat

Ingredients

2 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

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Healthy Caramel Apple Fruit Dip

Serves 8

Rather 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.

Nutrition Facts (Per Serving)

115

Calories

2 g

Protein

6 g

Carbs

10 g

Fat

Ingredients

5 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 Recipe

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Chocolate Almond Butter Fruit Dip

Serves 9

Even 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.

Nutrition Facts (Per Serving)

132

Calories

6 g

Protein

13 g

Carbs

7 g

Fat

Ingredients

1 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 Recipe

Caramelized Onion Dip

Serves 6

The 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.

Nutrition Facts (Per Serving)

111

Calories

3 g

Protein

6 g

Carbs

8 g

Fat

Ingredients

2 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 Recipe

Smoked Salmon 7-Layer Dip

Serves 8

Next 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.

Nutrition Facts (Per Serving)

154

Calories

14 g

Protein

2 g

Carbs

10 g

Fat

Ingredients

1/2 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 Recipe

Vegan Skillet S’mores Dip

Serves 16

Stumped 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.

Nutrition Facts (Per Serving)

203

Calories

3 g

Protein

34 g

Carbs

8 g

Fat

Ingredients

Oat 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 Recipe

Healthy Red Pepper Crab Dip

Serves 9

Since 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.

Nutrition Facts (Per Serving)

93

Calories

9 g

Protein

4 g

Carbs

5 g

Fat

Ingredients

6 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 Recipe

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