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 Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowEven 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 RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read More“I’m stronger, more powerful, and extremely satisfied with my results.”
Read MoreTake our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
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 United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
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.
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 live in the UK or Canada, your order ships free when it’s over $99.
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.
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.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout drink.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
