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Healthy Dip & Spread Recipes
Healthy Dip & Spread Recipes
Find healthy, delicious dip and spread recipes including bean, cheese, artichoke and guacamole dip. Healthier recipes, from the food and nutrition experts at EatingWell.
Healthy Bean Dip
Healthy Chip & Dip
Healthy Guacamole Dip
5-Ingredient Dip Recipes
Easy recipes for flavor-packed dips, salsas and spreads.
Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.
Think of this dip as an Asian version of hummus, made with edamame, ginger and soy. Serve with rice crackers and/or carrot sticks.
Chile Con Queso
Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar plus a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent.
French Onion Dip
In our homemade version of French onion dip, we simmer chopped onions in broth and use reduced-fat sour cream and yogurt for the familiar rich and creamy flavor. All told, our version has 12 grams less fat and nearly 50 percent less sodium per serving than the original.
Garlic & White Bean Dip
For this simple-as-can-be dip, rich-tasting poached garlic is pureed with convenient canned beans, a little bit of onion and a dash of lemon juice. Use it as a dip for crudités, a topping for bruschetta or even as a spread for a sandwich.
Middle Eastern Zucchini Dip
This creamy and tangy Middle Eastern zucchini dip recipe, also known as Koosa Ma Laban, is best served with baked pita chips or crunchy vegetables.
Creamy Spinach Dip
Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.
Ranch Dip & Crunchy Vegetables
Adults and kids alike love the tanginess of this ranch-style dip. By using nonfat buttermilk and low-fat mayonnaise for the creamy base we've cut the fat substantially and eliminated the saturated fat. It only takes 15 minutes to make and keeps for 3 days so it's perfect for a healthy snack in a pinch.
Roasted Garlic Hummus
This garlicky hummus is the perfect dip for pita crisps. To make the crisps, simply bake triangles of pita bread in a hot oven until they are golden, about 8 minutes.
The tropical flavors of this quick mango salsa complement chicken, pork or mild white fish.
Guacamole-stuffed eggs are the perfect healthy appetizer recipe for an easy, yet impressive, potluck or party dish.
Mash a few avocados, stir in some fresh salsa and a squeeze of lemon juice and you've made the easiest healthy guacamole. Guacamole will turn brown if allowed to sit and is best made shortly before serving. Serve with your favorite tortilla chips or as a topping for tacos, enchiladas or burritos.
Roasted Corn Cheese Dip
Inspired by queso fundido--melted Mexican cheese dip--this corn and warm Cheddar cheese dip is great with toasted baguette.
Smoked Salmon Spread
A splash of pepper-flavored vodka gives this salmon spread a sophisticated flair. If you like, use plain vodka instead but be sure to season generously with freshly cracked pepper before serving. Smoothly pureed nonfat cottage cheese replaces cream cheese and sour cream to cut the fat by about 80 percent.
Feta & Herb Dip
Lots of freshly chopped herbs add zing to our white bean dip. Serve with assorted vegetables, such as baby carrots, bell pepper strips, radishes, snow peas, broccoli and cauliflower florets.
Sochi Salsa (Adjika)
The combination of sweet and hot peppers, garlic and herbs in this salsa recipe makes this the perfect condiment to have in your fridge. Adjika, a salsa-like condiment of both Georgian and Abkhazian origins, typically accompanies grilled meat or vegetables. Or you can eat this salsa with tortilla chips straight from the bowl.
Roasted Garlic Guacamole with Help-Yourself Garnishes
Rick Bayless knows all about how to throw a great fiesta, or party, and a key part of any great fiesta is the food. “I like to welcome guests with this guacamole bar,” he says. “I start off with a basic guacamole made with roasted garlic and set out bowls of toppings so everyone can customize each bite.” (Recipe from Fiesta at Rick's by Rick Bayless; W.W. Norton and Company, 2010.)
This delicious guacamole recipe replaces half the amount of high-calorie avocado in a traditional guacamole recipe with a stealth, low-calorie vegetable--zucchini--to cut 100 calories and 6 grams of fat so we can eat more guacamole with fewer calories. We use the microwave to cook the zucchini until it's very tender, but you can steam it on the stovetop if you prefer.
Slow-Cooker Chicken Enchilada Dip
A quick fresh-made blender enchilada sauce makes all the difference in this slow-cooker recipe for Mexican cheese dip. Serve it straight from the crock pot, with tortilla chips, to keep it warm and gooey.
Blue Cheese Dip
If you have a garden or farmer's market nearby, there's much to be said for setting out a plate of raw summer vegetables and serving them with nothing more than a great dip. Here is one that everybody seems to enjoy, a creamy blue cheese dip that's good with crunchy radishes (provide some toothpicks for impaling them), baby carrots, broccoli and the like. Use enough of any combination of veggies to feed 4 or 5 people.