15 Healthy Dips and Spreads

★ Posted on 12-10,2024

Dips and spreads make excellent condiments, snacks, and party food.

However, they’re sometimes loaded with high calorie ingredients, salt, sugar, and other additives.

All the same, you don’t have to rely on store-bought products. At home, you can use whole foods to make your own varieties that are just as tasty but much more nutritious.

Here are 15 healthy dips and spreads — with recipes.

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1. Ranch Greek yogurt dip

Using Greek yogurt as a base for dip is an easy way to boost your snack’s nutrients.

In particular, Greek yogurt dips are much higher in protein than those made with sour cream. Eating protein-rich foods has been shown to help boost fullness and metabolism, which may aid weight loss (1, 2, 3, 4).

This recipe makes approximately 4 servings and tastes similar to ranch dressing. You can serve it with celery and carrot sticks.

Ingredients:

  • 1 cup (225 grams) of plain Greek yogurt
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of dried dill
  • 1/2 teaspoon of dried parsley
  • salt to taste

Directions:

  • Whisk the Greek yogurt, garlic powder, onion powder, dill, and parsley in a small bowl.
  • Taste, add salt as desired, and enjoy.
    • Nutrients per serving:
    • Calories: 48
    • Protein: 5 grams
    • Carbs: 2.5 grams
    • Fat: 2 grams

    2. Honey mustard

    Honey mustard makes a delicious spread for sandwiches and a fantastic dip for chicken and veggies.

    What’s more, making it at home is incredibly easy — and you can eliminate the unhealthy ingredients that store-bought varieties contain.

    You’ll need to use mustard as a base, so be sure to look for varieties that don’t have any additives. Alternatively, you can make your own.

    Combine 2 tablespoons (6 grams) of whole mustard seeds with 1/4 cup (25 grams) of ground mustard, 1/2 teaspoon of salt, 1/4 cup (60 ml) of water, and 1 tablespoon (15 ml) of white vinegar. Cover and store at room temperature for 2 days before enjoying.

    The recipe for honey mustard below yields approximately 4 servings.

    Ingredients:

    • 1/4 cup (60 ml) of honey
    • 1/4 cup (60 grams) of plain, nonfat Greek yogurt
    • 1/4 cup (60 grams) of Dijon mustard (homemade or store-bought)
    • 1 tablespoon (15 ml) of lemon juice

    Directions:

  • In a small bowl, whisk the honey, Greek yogurt, Dijon, and lemon juice.
  • Serve immediately, or store in an airtight container in the fridge for a few hours before serving.
    • Nutrients per serving:
    • Calories: 86
    • Protein: 1 gram
    • Carbs: 18 grams
    • Fat: 0 grams

    3. Lemon-herb white bean dip

    White beans make an excellent base for dips because of their smooth, creamy texture.

    They’re also high in plant-based protein and fiber, which can keep you feeling full and promote good digestive health (4, 5, 6).

    Serve this lemon-and-herb white bean dip with chopped veggies, such as carrots, radishes, and bell peppers, or use it as a spread for veggie wraps and sandwiches. The recipe makes 6 servings.

    Ingredients:

    • 2 cups (520 grams) of white beans, drained and rinsed (about 1 can)
    • 1 tablespoon (15 ml) of lemon juice
    • 1 teaspoon of fresh rosemary, chopped
    • 1/8 teaspoon of ground black pepper
    • 1/4 cup (60 ml) of olive oil

    Directions:

  • Add all the ingredients except the olive oil to a food processor or high-powered blender.
  • Pulse or blend, steadily pouring in the olive oil, until the ingredients smoothen.
  • Add more olive oil or a small amount of water if needed.
    • Nutrients per serving:
    • Calories: 147
    • Protein: 4 grams
    • Carbs: 12 grams
    • Fat: 10 grams

    4. Peanut butter fruit dip

    Fruit is a healthy, simple snack, and serving it with a dip can provide even more nutrients.

    This peanut butter dip is loaded with protein, fiber, and healthy fats, and takes only a few minutes to prepare (7).

    It makes 4 servings and tastes great with apples, bananas, grapes, and pears.

    Ingredients:

    • 1/2 cup (128 grams) of creamy peanut butter
    • 1/4 cup (60 grams) of unsweetened almond milk
    • 2 teaspoons (15 ml) of honey
    • 1/2 teaspoon of vanilla extract

    Directions:

  • Add all the ingredients to a small mixing bowl.
  • Whisk until smooth.
    • NUTRIENTS PER SERVING:
    • Calories: 208
    • Protein: 7 grams
    • Carbs: 10 grams
    • Fat: 17 grams

    5. Garlic avocado spread

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    This creamy, nutritious spread can be used on sandwiches, wraps, and even as a base for pizza.

    Avocados are an excellent source of monounsaturated fatty acids, which may boost heart health. They also provide vitamins C and E, two antioxidants that help fight underlying cell damage and support healthy skin (8).

    The following recipe makes 2 servings.

    Ingredients:

    • 1 avocado, peel and seed removed, diced
    • 3 garlic cloves, minced
    • salt and pepper to taste

    Directions:

  • Mash the avocado in a small bowl with a fork.
  • Add the garlic cloves and mix into the spread, sprinkling in salt and pepper if you desire.
    • NUTRIENTS PER SERVING:
    • Calories: 189
    • Protein: 4 grams
    • Carbs: 13 grams
    • Fat: 15 grams

    6. Buffalo chicken dip

    Buffalo chicken dip is a tasty snack for parties and game days.

    This light version of the classic dip uses Greek yogurt instead of cream cheese — as well as other wholesome ingredients.

    Serve it with celery sticks or baked tortilla chips. This recipe provides 4 servings.

    Ingredients:

    • 1 cup (225 grams) of plain Greek yogurt (whole, low fat, or nonfat)
    • 1/4 cup (60 ml) of hot sauce, more to taste
    • 1/2 teaspoon of garlic powder
    • 2 cups (280 grams) of shredded chicken breast, cooked
    • 2 tablespoons (6 grams) of fresh chives, more to taste

    Directions:

  • In a mixing bowl, whisk the Greek yogurt, hot sauce, and garlic powder.
  • Add the shredded chicken and stir until coated. Serve cold topped with fresh chives.
  • Alternatively, you can transfer the dip to an oven-safe dish and heat at 300°F (150°C) until warmed through (10–15 minutes), or microwave on high for 2–3 minutes.
    • NUTRIENTS PER SERVING:
    • Calories: 122
    • Protein: 12 grams
    • Carbs: 8 grams
    • Fat: 5 grams

    7. Spiced butternut squash dip

    This squash-based dip doubles as a side and a healthy dessert.

    It can be easily spread on bread or used as a dip for veggies. For a lightly sweet spin, serve it with apple slices or cinnamon pita chips.

    Butternut squash is loaded with several nutrients, including vitamin C, which is vital for proper immune function and wound healing (9, 10).

    This recipe makes 4 servings.

    Ingredients:

    • 2 cups (480 grams) of mashed butternut squash or butternut squash purée
    • 3 tablespoons (45 ml) of olive oil
    • 1/4 teaspoon of cinnamon
    • 1/8 teaspoon of nutmeg
    • 1 teaspoon of fresh rosemary, chopped
    • salt to taste

    Directions:

  • Combine all ingredients in a food processor or high-powered blender. Blend until smooth.
  • Taste and add more seasonings if desired.
    • NUTRIENTS PER SERVING:
    • Calories: 140
    • Protein: 2 grams
    • Carbs: 13 grams
    • Fat: 11 grams

    8. Southwest black bean dip

    This filling, flavorful dip comes together in minutes and is rich in protein and fiber.

    Black beans are also an excellent source of folate, a B vitamin that’s necessary for red blood cell formation (11, 12).

    This recipe makes 4 servings. Serve with baked tortilla or vegetable chips.

    Ingredients:

    • 2 cups (520 grams) of black beans, drained and rinsed (about 1 can)
    • 1 cup (250 grams) of corn, fresh or thawed
    • 1 bell pepper, diced
    • 2 cloves of garlic, minced
    • 1/2 teaspoon of chili powder
    • 1 teaspoon of lime juice

    Directions:

  • Add the black beans, corn, bell pepper, and garlic to a small bowl.
  • Add chili powder and lime juice, then mix until coated.
    • NUTRIENTS PER SERVING:
    • Calories: 153
    • Protein: 9 grams
    • Carbs: 29 grams
    • Fat: 1 gram

    9. Everything seasoning hummus

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    This homemade hummus is creamy and flavored with everything bagel seasoning.

    You can spread it on sandwiches or wraps and use it as a dip for fresh vegetables and fruit. This recipe yields 4 servings.

    Ingredients:

    • 2 cups (500 grams) of chickpeas, drained and rinsed (about 1 can)
    • 2 cloves of garlic, minced
    • 1/4 cup (60 ml) of olive oil
    • 1 tablespoon (9 grams) of sesame seeds
    • 1 teaspoon of poppy seeds
    • 1 teaspoon of onion powder
    • salt to taste

    Directions:

  • Add the chickpeas, garlic, and olive oil to a food processor or high-powered blender. Pulse or blend until smooth, and add more olive oil or water to thin it out if needed.
  • Transfer to a bowl and add the sesame seeds, poppy seeds, and onion powder. Stir before serving.
    • NUTRIENTS PER SERVING:
    • Calories: 241
    • Protein: 7 grams
    • Carbs: 18 grams
    • Fat: 18 grams

    10. Smoked paprika lentil dip

    This dip packs a smoky punch and is great for whole grain pita chips. It also makes a good filling for wraps.

    What’s more, lentils are loaded with plant-based protein, fiber, and iron — a mineral that promotes blood health and helps transport oxygen throughout your body (13, 14).

    This dip makes approximately 4 servings.

    Ingredients:

    • 2 cups (280 grams) of lentils, cooked
    • 2 cloves of garlic, minced
    • 2 teaspoons (5 grams) of smoked paprika
    • 1 tablespoon (15 ml) of lemon juice
    • 1 tablespoon (15 ml) of olive oil
    • salt to taste

    Directions:

  • Combine the lentils and garlic in a bowl.
  • In a separate bowl, whisk the paprika, lemon juice, and olive oil. Pour over the lentils and mix until coated.
    • NUTRIENTS PER SERVING:
    • Calories: 151
    • Protein: 9 grams
    • Carbs: 21 grams
    • Fat: 4 grams

    11. Apple pie cottage cheese dip

    This healthy dessert dip is sweet, fruity, and decadent.

    Its cottage cheese boasts 24 grams of protein per cup (226 grams), making it an incredibly filling snack (15).

    Serve with apple slices, whole grain crackers, or pita chips. This recipe makes 2 servings.

    Ingredients:

    • 1 cup (225 grams) of cottage cheese
    • 1/2 cup (252 grams) of unsweetened apple sauce
    • 1/2 teaspoon of cinnamon

    Directions:

  • Mix all the ingredients in a bowl.
    • NUTRIENTS PER SERVING:
    • Calories: 119
    • Protein: 12 grams
    • Carbs: 13 grams
    • Fat: 3 grams

    12. Mashed pea spread

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    This vibrant pea-based snack tastes great on toast, sandwiches, wraps, and even veggie pizzas.

    Peas are also loaded with nutrients, including potassium, calcium, and magnesium, that regulate blood pressure and may decrease your risk of heart disease (16, 17).

    This recipe yields 4 servings.

    Ingredients:

    • 2 cups (290 grams) of green peas, fresh or thawed
    • 1/2 cup (112 grams) of feta cheese
    • 2 tablespoons (30 ml) of olive oil
    • 1 tablespoon (15 ml) of lemon juice

    Directions:

  • Put peas in a mixing bowl and mash with a fork.
  • Add the feta cheese, olive oil, and lemon juice, then mix.
    • NUTRIENTS PER SERVING:
    • Calories: 169
    • Protein: 7 grams
    • Carbs: 12 grams
    • Fat: 11 grams

    13. Cilantro-lime avocado dip

    Mashed avocado makes a great dip for veggies, whole grain or seed crackers, and baked tortilla chips. It’s also a scrumptious sandwich spread.

    To spice up your go-to avocado dip, try adding fresh cilantro and lime juice.

    This recipe makes enough for 2 people.

    Ingredients:

    • 1 avocado, skin and seed removed, diced
    • 1 lime, juiced
    • 2 tablespoons (6 grams) of fresh cilantro
    • sea salt to taste

    Directions:

  • In a mixing bowl, mash the avocado with a fork.
  • Add the lime juice, cilantro, and salt, then mix until combined.
    • NUTRIENTS PER SERVING:
    • Calories: 148
    • Protein: 2 grams
    • Carbs: 17 grams
    • Fat: 11 grams

    14. Chocolate cashew spread

    Cashews can be blended into dairy-free dips and spreads to make them rich and creamy.

    They also provide nutrients like potassium and unsaturated fats, which may help reduce blood pressure and increase HDL (good) cholesterol levels (18, 19).

    This chocolatey spread tastes great with apple slices or pita chips. The recipe below makes 4 servings.

    Ingredients:

    • 1 cup (112 grams) of raw cashews
    • 1/4 cup (20 grams) of unsweetened cocoa powder
    • 1 tablespoon (15 ml) of maple syrup
    • 1 tablespoon (15 ml) of coconut oil, melted

    Directions:

  • Combine the cashews, cocoa powder, and maple syrup in a food processor or high-powered blender. Pulse or blend until smooth. You may need to use a spatula to scrape the sides every so often.
  • Pour in the coconut oil while blending or pulsing.
    • NUTRIENTS PER SERVING:
    • Calories: 252
    • Protein: 6 grams
    • Carbs: 18 grams
    • Fat: 20 grams

    15. Pumpkin ricotta dip

    For a sweet, rich treat with simple ingredients, try this cheese-based pumpkin dip.

    Pumpkin is an excellent source of provitamin A, which is necessary for proper immune function, while ricotta cheese is packed with satisfying protein (20, 21, 22).

    You can serve this tasty dip with apples, pears, pita chips, or fresh veggies. The recipe yields 6 servings.

    Ingredients:

    • 2 cups (492 grams) of part-skim ricotta cheese
    • 1 cup (240 grams) of pumpkin purée
    • 2 teaspoons (10 ml) of maple syrup
    • 1/2 teaspoon of cinnamon

    Directions:

  • Mix all the ingredients in a small bowl.
    • NUTRIENTS PER SERVING:
    • Calories: 134
    • Protein: 10 grams
    • Carbs: 9 grams
    • Fat: 7 grams

    The bottom line

    Healthy dips and spreads not only make excellent snacks, desserts, and condiments but also provide a boost of nutrition.

    With wholesome, tasty ingredients, the dips on this list are nutritious and easy to make.

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