The 30-Day Bigger Leaner Stronger Transformation
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.
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.
2 large sweet potatoes
1 Tbsp. cornstarch (or more as needed)
2 Tbsp. oil
Pinch of salt
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 tasteGet the Recipe
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.
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 chiliesGet the Recipe
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.
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 tasteGet the Recipe
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.
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, choppedGet the Recipe
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.
5 pitted dates
1/4 cup water
1 tsp. vanilla extract
3 oz. cream cheese
1 cup sour cream
1/2 tsp. apple pie spiceGet the Recipe
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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.
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 extractGet the Recipe
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.
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
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.
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 separatedGet the Recipe
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.
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
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
2 cups vegan dark chocolate chipsGet the Recipe
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.
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, dividedGet the Recipe
What 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?
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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?
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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.
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They’ll get 10% off on their first purchase, and you’ll immediately receive a $10 store credit when they buy something.
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If you order any of our supplements for the first time and don’t like it, you can keep it. Just notify us and we’ll give you a full refund on the spot. No complicated forms and no return necessary.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion Athletics, we hate profit so our shipping is 100% free!
Okay, we don't exactly hate profit, but we do offer 100% free shipping to everywhere in the world because it makes people you like happy, and that makes us happy.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $99.
Why the restriction on international orders?
Unfortunately shipping outside of the US is very expensive and if we didn't require a minimum order size, we'd lose a lot of money. That said, most customers spend about $100 with us each time they shop, so this setup is a win-win.