Fresh summer dips are hard to resist, so the healthier they can be without sacrificing taste, the better. These veggie-based dips are colorful, easy to make and fun to munch on. Bring one of these dips to your next picnic, barbecue, potluck or any gathering, and don’t count on having leftovers.
1. GOLDEN TURMERIC HUMMUS | HEALTHY NIBBLES & BITS
Golden hued from turmeric, this easy-to-make 8-ingredient dip is also vegan and gluten free. Enjoy this riff on hummus with crackers and veggies or as a spread on wraps and sandwiches. Recipe makes 10 servings.
Nutrition (per serving): Calories: 84; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 148mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 2g
2. MEDITERRANEAN TOMATO & FETA DIP | COOKIE AND KATE
Bright colored and full of refreshing flavors, this dip is perfect for summer parties. Made with ripe tomatoes, olives, fresh basil and salty feta, it’s a perfect accompaniment to crackers, pita bread or even eggs, grilled chicken or fish. Recipe makes 8 servings.
Nutrition (per serving): Calories: 130; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 15mg; Sodium: 287mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 5g
3. SMOKY JALAPEÑO BLACK BEAN DIP | THE VEGAN 8
This spicy and smoky black bean dip with add pizzazz to your chips and salsa routine. With heaps of protein and fiber, a scoop of this dip goes a long way. Recipe makes 6 servings at 1/2 cup each.
Nutrition (per serving): Calories: 178; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 390mg; Carbohydrate: 34g; Dietary Fiber: 11g; Sugar: 3g; Protein: 10g
4. PARMESAN ROASTED GARLIC BAKED HUMMUS DIP | COTTER CRUNCH
Take your hummus game up a notch by adding roasted garlic, parmesan, zucchini and pimentos. This veggie-packed baked hummus is great for a feeding a large crowd. Serve with pita chips, crackers or cut veggies. Recipe makes 10 servings at 2 tablespoons each.
Nutrition (per serving): Calories: 88; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 4mg; Sodium: 240mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 0g; Protein: 5g
5. CREAMY AVOCADO SPINACH DIP | SWEET AS HONEY
Entertain your vegan and paleo friends with this dairy-free spinach dip. Not only is it loaded with healthy ingredients, it’s also packed with fiber and good-for-you fats. Serve with fresh veggie sticks or pita chips. Recipe makes 6 servings at 1/2 cup each.
Nutrition (per serving): Calories: 96; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 56mg; Carbohydrate: 6g; Dietary Fiber: 4g; Sugar: 2g; Protein: 2g
6. BLACK-EYED PEA DIP | SKINNYTASTE
Full of protein and fiber, this dip is a colorful mixture of corn, tomatoes, avocado and black-eyed peas. Serve it with fresh pita or veggies as a healthy appetizer. Leftovers can double as lunch the next day. Recipe makes 12 servings at 1/3 cup each.
Nutrition (per serving): Calories: 107; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 65mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 1g; Protein: 5g
7. SPICY CAULIFLOWER DIP | MACHEESMO
Cauliflower is the veggie star of late, and it certainly makes this creamy dip shine. With a quick, 15-minute prep time, this crowd-pleasing dip can be easily blended and refrigerated the night before. Bake it right before your party, and you’ll be ready to mingle in no time. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 174; Total Fat: 10g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 29mg; Sodium: 374mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 4g; Protein: 14g
8. CARAMELIZED ONION, SPINACH & ARTICHOKE DIP | CLEAN EATING
Chock-full of vegetables with a creamy base, this lightened-up spinach dip is lower in calories and fat than its traditional counterpart. Dig into rich, savory flavors without breaking the calorie bank. Recipe makes 16 servings at 1/4 cup each.
Nutrition (per serving): Calories: 35; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 90mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 2g; Protein: 2g
9. AVOCADO-YOGURT DIP WITH CUMIN | COOKING LIGHT
Pressed for time but want to impress your guests? Whip up this one-step recipe by blending avocado with jalapeño and lime for a spicy, tangy kick. Recipe makes 16 servings at 2 tablespoons each.
Nutrition (per serving): Calories: 70; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 83mg; Carbohydrate: 5g; Dietary Fiber: 2g; Sugar: 1g; Protein: 1g
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(via MyFitnessPal Blog)
