Healthy 4th of July Appetizer Recipes

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

This roasted eggplant and feta dip gets a kick from a fresh chile pepper and cayenne pepper. There are countless variations on this classic Greek dip. Out-of-season eggplant or eggplant that has been heavily watered often has an abundance of seeds, which make the vegetable bitter. Be sure to taste the dip before you serve it; if it's a touch bitter, you can remedy that with a little sugar. Serve with toasted pita crisps or as a sandwich spread.

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.

This updated picnic potato salad gets subtle flavor from smoked ham. If you can find them, small, thin-skinned early potatoes are best in this salad.

You can grill the eggplant rounds up to a day in advance, then assemble the eggplant, tomato and mozzarella “stacks” at the last minute. To make the eggplant and tomato stacks look symmetrical, use eggplant and tomatoes with approximately the same diameter.

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.

Sweet, savory and crunchy salsa accompanies grilled pork or chicken rather nicely. Try it with tortilla chips as a refreshing alternative to a tomato salsa.

This lively dip can be made in minutes. Serve with baked tortilla chips.

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.

Deviled eggs are a perennial potluck favorite. Our recipe replaces some of the egg yolks with nonfat cottage cheese--keeping the filling velvety and rich while reducing some of the fat. No one will know the difference.

Drizzle grilled zucchini with a tangy lemon vinaigrette and it becomes an easy vegetable salad. Want a little heat? Add minced fresh jalapeño.

You can make your own tasty pita chips in a matter of minutes. Just cut pita bread into wedges (stale pitas work very well), brush them with a little olive oil and bake. Not only do homemade pita chips save you money, you'll also cut calories by 16 percent.

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.

Make plenty of these mildly sweet and salty nuts--they are great to have on hand over the holidays.

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.

Fresh green soybeans, called edamame or sweet beans, are a great addition to this classic American dish, where they stand in for the traditional lima beans. The succotash is wonderful as it is or topped with grilled shrimp, salmon or chicken.

Guacamole-stuffed eggs are the perfect healthy appetizer recipe for an easy, yet impressive, potluck or party dish.

Skewering mozzarella balls and cherry tomatoes makes them easy to nosh at a party.

Try experimenting with this basic recipe by adding your favorite mix-ins--like pickle relish, finely chopped red bell pepper or salsa--to the yolk mixture.

This simple salad, topped with crunchy garlicky breadcrumbs, is the perfect vehicle to showcase a unique, colorful mix of tomatoes--any size, shape or color will be delicious. While sherry vinegar adds a special touch, red-wine vinegar works too.