Give 20%, Get $20
100% Money-Back Guarantee | Free Shipping & Returns | Save 20%
Free Shipping | 100% Money-Back Guarantee | Save 20%
Legion Pulse Strawberry Margarita! Legion Pulse Strawberry Margarita! Legion Pulse Strawberry Margarita!

7 Healthy Dip Recipes That Are Absolutely Unbeatable

Dips are easy to make, don’t require too many ingredients or take much time, and are a satisfying comfort food whether served piping hot or refreshingly cold.

The problem with many dip recipes, however, is they’re often extremely calorie dense and relatively devoid of nutrition. It doesn’t have to be this way though!

These 7 healthy dip recipes keep ingredients like butter, cream, and cheese in check while also including enough nutrient-dense foods to make even the “cleanest” of eaters happy.



Raw Spinach Avocado Dip

healthy-dip-recipes Picture & recipe courtesy of The Healthy Family & Home

What do you get when you combine spinach dip with creamy guacamole? This killer recipe.

With basic seasonings of onion, garlic, and lemon, it couldn’t be simpler to make in a food processor, and it’s tasty enough to replace the classic crock pot dip that’s more greasy cheese than healthy greens.

Serves 4


5 cups raw spinach

1 large avocado

½ yellow onion

1–2 cloves garlic, freshly crushed

½ tsp. pink Himalayan salt

Juice of 1 lemon

Pinch of cayenne (optional)


1. Put all ingredients into a food processor, and pulse until well-combined. The resulting dip will be creamy with no chunks of spinach.

Nutrition Facts (Per Serving)

Calories: 123

Protein: 2 grams

Carbs: 8 grams

Fat: 10 grams

Baked Feta & Artichoke Dip

healthy-dip-recipe Picture & recipe courtesy of Ciao Veggie

This doesn’t take long to whip up in a single skillet. And unlike most party dips that are prepared in the oven, you don’t even have to cut up the ingredients before they get tossed in the pan.

The result is a pared down version of a must-have appetizer: creamy, cheesy artichoke dip. It goes well with warm pita or assorted veggies, but it’s sure to make anything even more delicious.

Serves 4


1 jar (14 oz.) artichokes, rinsed and patted dry

6 garlic cloves

2 Tbsp. extra virgin olive oil

Salt and pepper to taste

3.5 oz. feta cheese

Handful of fresh basil


1. Preheat the oven to 350°F.

2. Lightly cover the bottom of a small skillet with olive oil, add in the artichokes and whole garlic cloves. Use the rest of the oil on top and sprinkle with salt and pepper.

3. Cover with tin foil and bake for 1 hour, or until the garlic cloves become soft.

4. Remove from the oven and mash up the artichokes and garlic cloves using a fork. Be sure to get all of the garlic cloves mushed and mixed around.

5. Stir in the feta cheese and basil leaves.

6. Re-cover and bake for another 15 minutes.

7. Remove from the oven and give the mixture another stir. Be thorough to incorporate the feta cheese, which will be nice and creamy.

8. Go to work!

Nutrition Facts (Per Serving)

Calories: 179

Protein: 7 grams

Carbs: 13 grams

Fat: 12 grams


Creamy Crawfish Dip

recipes-healthy-dip Picture & recipe courtesy of The Kitchn

Love crab dip? You’ll enjoy this unique take on a buttery, seafood-studded dip as well.

Serves 8 (2 cups)


4 Tbsp. butter

1 bunch green onions (white parts only), chopped

1 small red bell pepper, chopped

2–3 cloves garlic, pressed or minced

1 package (8 oz.) cream cheese, softened or cubed

3 Tbsp. mayonnaise

1 tsp. creole seasoning (such as Tony Chachere’s)

1/8 tsp. cayenne pepper, or more to taste

1 package (12 oz.) crawfish tail meat, thawed and drained

Kosher salt to taste

Louisiana-style hot sauce, for serving


1. In a medium skillet, melt the butter over moderate heat. Add onions and bell pepper and cook until softened, about 8 minutes. Add garlic and sauté for another minute.

2. Stir in the cream cheese, mayonnaise, creole seasoning, and cayenne; whisk until smooth. Reduce heat to low. Add the crawfish tail meat and simmer, stirring occasionally, for 10 minutes. Season with salt to taste.

3. Serve immediately with toasted bread slices and hot sauce (not included in nutrition facts). Garnish with the green tops of the onions, if desired.

Nutrition Facts (Per Serving)

Calories: 198

Protein: 13 grams

Carbs: 3 grams

Fat: 15 grams


Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Healthy French Onion Dip

recipe-healthy-dip Picture & recipe courtesy of My Whole Food Life

Chances are you’ve had the popular dip made from sour cream and the kind of French onion seasoning that comes powdered in a packet.

Swap the junk food dip for this made-from-scratch vegan version, which not only tastes great but even replicates the creaminess with cashews.

Serves 10


2 Tbsp. extra virgin olive oil

3–4 yellow onions, finely diced

2 cloves garlic, minced

1 tsp. sea salt

2 cups raw cashews, soaked overnight

1 Tbsp. Worcestershire sauce


1. Heat olive oil in a sauté pan, and add the onions. Stir after a minute, add the garlic and salt, and allow the onions to caramelize. Cover the pan, and cook them over medium-low heat. Check on them and stir every once in a while. Once the onions have caramelized, remove from heat to set aside.

2. Drain and rinse the cashews. Add them to a blender to process for a couple minutes, just long enough to get them started. You may have to scrape down the sides a few times.

3. When the onions have cooled, add them to the blender with the Worcestershire sauce. Blend until mostly smooth. Store in the fridge for up to a week.

Nutrition Facts (Per Serving)

Calories: 164

Protein: 4 grams

Carbs: 11 grams

Fat: 13 grams


Salsa Verde con Naranja (Orange-Tomatillo Salsa)

dip-recipes-healthy Picture courtesy of Serious Eats

No party tray is complete these days without salsa. But there are two possible routes to take: the salty, flat-flavored kind from a jar, or homemade salsa using fresh produce from the farmers’ market (or at least the nearby grocery store).

When you’re looking for a unique salsa recipe, nothing says Mexican-American cuisine like a dish from Chef Rick Bayless. Get more inspiration from his cookbook Mexican Everyday.


Serves 12


8 oz. (about 4 medium) tomatillos, husked and rinsed

½ small red onion, diced

1 or 2 canned chipotle chiles en adobo, seeded and finely chopped

2 small seedless oranges


1. Set a medium (8-inch) nonstick (or foil-lined) skillet over medium-high heat. Lay in half of the tomatillos cut-side down. When they are browned, 3 or 4 minutes, flip and brown the other side. Remove from the pan and cool.

2. Scoop the remaining tomatillos into a food processor and pulse several times until evenly chopped—no pieces should be bigger than 1/4 inch. Scrape into a medium bowl. Scoop the onion into a strainer, rinse under cold tap water, shake off the excess and add to the bowl along with the chipotles. Without washing the processor, process the roasted tomatillos until smooth. Stir into the fresh tomatillo mixture.

3. Using a small knife, cut the peel from the oranges. Cut sections (supremes) from the oranges by cutting between the white membranes to release segments with no white pith or membrane. Cut each segment into 3 or 4 pieces and stir them into the tomatillo mixture. Taste and season with salt, usually 1/2 teaspoon. Cover and refrigerate.

Nutrition Facts (Per Serving)

Calories: 16

Protein: < 1 gram

Carbs: 3 grams

Fat: < 1 gram


Peanut Butter & Cottage Cheese Dip

dip-recipe-healthy Picture & recipe courtesy of The PennyWiseMama

This dip is a great way to turn a piece of fruit into a well-rounded snack. And with the irresistible flavor of cinnamon peanut butter, it might even help those who struggle with eating enough fresh produce to enjoy it more.

Want a bonus? The cottage cheese packs protein, but you can add even more by mixing in a scoop or two of protein powder (try chocolate).

Serves 6


1 cup low-fat cottage cheese

2 Tbsp. peanut butter (or 4 Tbsp. PB2)

¼ tsp. ground cinnamon

3 tsp. low-fat milk

3 medium apples, cored and sliced


1. Combine cottage cheese, peanut butter, cinnamon, and milk in a blender or food processor. Continue until the dip is lusciously smooth.

2. Serve immediately with apple slices or fruit of choice (such as bananas or strawberries). Cover and chill any extras for up to 24 hours.

Nutrition Facts (Per Serving)

Calories: 114

Protein: 7 grams

Carbs: 15 grams

Fat: 4 grams


Greek Yogurt Ranch Dip

dip-healthy-recipes Picture & recipe courtesy of Cupcakes & Kale Chips

One simple trick to lighten dip is to swap out the full-fat sour cream or mayo with something lower in fat. Greek yogurt dips, for example, offer just as much creaminess with a lot less fat – and therefore a lot fewer calories!

Enjoy it with veggie sticks, use it on BBQ chicken, or add a dollop to a salad for a thick, creamy ranch dressing.

Serves 11


1 cup non-fat plain Greek yogurt

2 Tbsp. apple cider vinegar

1 Tbsp. extra virgin olive oil

½ tsp. salt

½ tsp. onion powder

¼ tsp. garlic powder

1 tsp. dried parsley

½ tsp. dried dill weed

Freshly ground black pepper to taste


1. Combine yogurt, vinegar, olive oil, and all seasonings in a bowl. Mix until thoroughly combined.

2. If there’s time, let the ranch dip sit in the refrigerator for at least a couple hours to allow the flavors to develop.

3. Stir again before serving.

Nutrition Facts (Per Serving)

Calories: 33

Protein: 2 grams

Carbs: 3 grams

Fat: 2 grams


What did you think of these healthy dip recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How


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?

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.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help.

Take 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.

Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months

"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.

Backed by our "No Return Necessary" money-back guarantee.

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 with it 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. You really have nothing to lose.

Free Worldwide Shipping & Returns

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, and if you live elsewhere, 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.

Clinically Effective Doses

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.

Clinically Effective Doses

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.

100% Natural Ingredients

“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.

Made in USA

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.

Lab Tested

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.

Naturally Sweetened & Flavored

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.

Science-Backed Ingredients

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.

Buy now, pay later.

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Here's how to Sezzle

Step 1 - shop the store


Shop and add items to your cart as normal!

Step 2 - checkout at the store


Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

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

Download the App

Shop directory. Reschedule payments. Plus more!

Waiver and Release of Liability

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.


Security Check

Please click the checkbox below. We apologize for the inconvenience.

Fact Checked

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.

Evidence Based

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.