Healthy Dip Recipes

Dipping sauces in jars image via shutterstock

We’re right in the middle of football season (Go Pats!) and not far from holiday entertaining, so it’s the perfect time to experiment with some healthy dip recipes. Most of these recipes have a protein-packed bean base which will deter overeating at the tailgate or holiday party. Use healthy vegetables instead of chips to pair with the dips like celery, carrots, cucumbers, multi grain crackers, and beet or kale chips.

1. Beet Hummus
via The Spoon and I

Earthy beets paired with tahini (sesame paste) and lemon zest make for a vibrant addition to any selection of dips. When preparing the beets, leave about an inch of the stalk on so that the beets will retain their color during cooking.

2. Cannelloni Garlic Ricotta Dip
via Peaches Please

This link includes a recipe for making your own ricotta cheese (which is not as intimidating as it sounds), but if you’re looking for a quickie version, low fat store-bought ricotta cheese works perfectly. Roasted garlic has a sweet and aromatic flavor compared to raw garlic so don’t be nervous about using the entire head.

3. Avocado Hummus
via Chew Out Loud

Guacamole and hummus come together in this creamy dip perfect for game day. The cayenne is optional, but since avocados are so creamy and cooling, the addition of heat will be a welcomed depth of flavor.

4. Vegetable Hummus Dip
via NyouTritious

Here’s an option for anyone cutting down on beans. This is a dip made from raw veggies and lemon juice. Because of the strong flavors, use water if the dip is too thick. Also try topping with blueberries for a sweet break from the savory vegetables.

5. Black Bean Hummus
via Keep Your Diet Real

Here’s a hummus recipe with a little Mexican flair. The dip goes well with multigrain chips or as the base for a burrito bowl. Try using this dip instead of refried beans in a burrito or in a seven layer dip.

6. Creamy Onion Dip
Prevention RD

Caramelized onions lend a deep, nutty, and slightly sweet flavor to this creamy dip. The recipes calls for cooking the onions for 18 to 22 minutes, but you should cook the onions until it’s golden and fragrant. Low and slow is the way to go to fully develop flavor.

7. Roasted Garlic, Sun-Dried Tomato and White Bean Dip
via Cooking Light

This dip is similar to a pasta sauce but made with white beans for a thicker, dip-like texture. It’s important to buy sun-dried tomatoes that are not packed in oil. The calorie difference is substantial, plus the recipe needs some of the reconstituting liquid.

8. Spiced Red Lentil Dip
via Cooking Light

This recipe is a lentil take on hummus. Lentils are packed with flavor and protein and are a great addition to any vegetarian’s diet. Cook the lentils until tender, but not mushy. Start taste testing at the 8-minute mark.

9. Authentic Guacamole
via Honest Cooking

Any good list of dips has to include a delicious guacamole. This recipe is basic, but authentic. For some excitement, try adding unsalted pumpkin seeds, pomegranate seeds, or even blueberries to the mix. The tart fruit will add a little kick to the creamy avocado.

10. Healthier Artichoke Dip
via Cooking with My Kid

A warm dip has a way of seeming richer than it actually is, which is a nice way to indulge without undoing a whole day of healthy eating. This link also includes a recipe for homemade whole wheat pita chips, which is the perfect crunch needed for this dip.