Celebrate snack time with these gluten-free dips, salsas, hummus spreads and more. Go grab some chips or veggies and get ready to dunk!
21 Gluten-Free Dips and Salsas
Updated on May 15, 2024
1/21
Dill Dip
Total Time
10 min
Servings
2 cups
From the Recipe Creator:
Be prepared—you'll likely need to make a double batch of this delightful dill dip recipe. One batch is never enough when we have a get-together! It tastes fantastic with just about any vegetable, so you can use whatever you have on hand as a dipper. —Kathy Beldorth, Three Oaks, Michigan
Nutrition Facts:
2 tablespoons: 123 calories, 13g fat (3g saturated fat), 5mg cholesterol, 219mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.
2/21
Fresh Fruit Salsa
Total Time
15 min
Servings
5 cups
From the Recipe Creator:
This salad has all the bright colors and fresh flavors of summer. —Mary E. Relyea, Canastota, New York.
Nutrition Facts:
1/2 cup: 47 calories, 0 fat (0 saturated fat), 0 cholesterol, 122mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
3/21
Herbed Feta Dip
Total Time
25 min
Servings
3 cups
From the Recipe Creator:
Guests can’t get enough of this thick, zesty dip that bursts with fresh Mediterranean flavor. The feta cheese and fresh mint complement each other beautifully, creating the perfect sidekick for crunchy carrots, toasted pita chips, sliced baguettes or any other dipper you fancy.—Rebecca Ray, Chicago, Illinois
Nutrition Facts:
1/4 cup: 176 calories, 15g fat (5g saturated fat), 20mg cholesterol, 361mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 7g protein.
4/21
Avocado Salsa
Total Time
20 min
Servings
about 7 cups
From the Recipe Creator:
I was planning a party and thought it might be fun to try a different kind of avocado salsa. This recipe was an absolute success. Scoop it up with chips, spoon it over chicken or steak, or eat it on its own! —Susan Vandermeer, Ogden, Utah
Nutrition Facts:
1/4 cup: 82 calories, 7g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
5/21
Spicy Sweet Potato Chips & Cilantro Dip
Total Time
45 min
Servings
12 servings (1-1/2 cups dip)
From the Recipe Creator:
This irresistible combo could become your new signature snack food. Park the spicy baked chips next to a bowl of the cool, creamy dip and let the gang have at it. What a fantastic twist on traditional chips and dip! —Elizabeth Godecke, Chicago, Illinois
Nutrition Facts:
1/2 cup chips with about 1 tablespoon dip: 285 calories, 16g fat (4g saturated fat), 8mg cholesterol, 217mg sodium, 33g carbohydrate (14g sugars, 4g fiber), 3g protein.
6/21
Skinny Quinoa Veggie Dip
Total Time
35 min
Servings
32 servings
From the Recipe Creator:
Don’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. —Jennifer Gizzi, Green Bay, Wisconsin
Nutrition Facts:
1/4 cup (calculated without cucumber slices): 65 calories, 3g fat (1g saturated fat), 4mg cholesterol, 54mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
7/21
Fast Fruit Salsa
Total Time
10 min
Servings
1-1/2 cups
From the Recipe Creator:
We like this refreshing and colorful salsa served with tortilla chips or spooned over grilled chicken. For another fruity option, try stirring in some diced cantaloupe or peaches when they're in season. —Eileen Miller, Woodridge, Illinois
Nutrition Facts:
1/4 cup: 48 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 0 protein.
8/21
Beet Hummus
Total Time
1 hour 10 min
Servings
4 cups
From the Recipe Creator:
This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario
Nutrition Facts:
1/4 cup: 87 calories, 5g fat (1g saturated fat), 0 cholesterol, 131mg sodium, 8g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fat, 1/2 starch.
9/21
Peppy Peach Salsa
Total Time
20 min
Servings
1-1/4 cups
From the Recipe Creator:
Garden-fresh salsas are one of my favorite condiments. So when I saw a recipe for peach salsa in the newspaper, I couldn't think of anything that sounded better. —Jennifer Abbott, Moraga, California
Nutrition Facts:
1/4 cup: 30 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 8g carbohydrate (6g sugars, 1g fiber), 0 protein.
10/21
Spicy Shrimp Salsa
Total Time
15 min
Servings
2 cups
From the Recipe Creator:
Radishes add a wonderful crunch to this colorful salsa that is also superb over grilled fish. There's just enough jalapeno to give flavor without much of the heat. —Mary Beth Relyea, Canastota, New York
Nutrition Facts:
1/4 cup: 38 calories, 1g fat (0 saturated fat), 43mg cholesterol, 119mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 lean meat.
11/21
Homemade Mexican Salsa
Total Time
40 min
Servings
14 servings (3-1/2 cups)
From the Recipe Creator:
In the summertime, I love to make this easy, zippy homemade salsa recipe with fresh tomatoes from my garden. I even have a special pan for roasting the peppers. —Roger Stenman, Batavia, Illinois
Nutrition Facts:
1/4 cup: 23 calories, 0 fat (0 saturated fat), 0 cholesterol, 241mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 1g protein.
12/21
Effortless Guacamole
Total Time
15 min
Servings
1 cup
From the Recipe Creator:
Here’s one delicious, extra-easy classic you’ll turn to again and again. “I’ve been making this recipe since I started cooking, and that was a long time ago.” DeAnn Lokvam — Tijeras, New Mexico
Nutrition Facts:
1/4 cup: 175 calories, 16g fat (2g saturated fat), 1mg cholesterol, 159mg sodium, 9g carbohydrate (1g sugars, 6g fiber), 2g protein.
13/21
Pico de Gallo
Total Time
10 min
Servings
2 cups
From the Recipe Creator:
This easy and versatile pico de gallo recipe is a classic for a reason. The jalapeño peppers add just the right amount of kick. Let it chill for an hour or two before serving to help the flavors blend. —Jeannie Trudell, Del Norte, Colorado
Nutrition Facts:
1/4 cup: 14 calories, 0 fat (0 saturated fat), 0 cholesterol, 40mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: free food.
14/21
Dill Vegetable Dip
Total Time
5 min
Servings
1-1/2 cups
From the Recipe Creator:
A friend gave me this zesty dip recipe many years ago, and now I serve it at our annual holiday open house. To make it mobile, spoon a serving of the dip in the bottom of a small cup, then garnish with fresh veggies. —Karen Gardiner, Eutaw, Alabama
Nutrition Facts:
2 tablespoons: 107 calories, 11g fat (3g saturated fat), 17mg cholesterol, 187mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.
15/21
Mango Avocado Salsa
Total Time
15 min
Servings
4 cups
From the Recipe Creator:
When serving a crowd, double or quadruple this guacamole. The onion, tomato and mango can be chopped in advance. Add avocado just before serving. —Diana Nienberg, McComb, Ohio
Nutrition Facts:
1/4 cup (calculated without chips and vegetables): 67 calories, 5g fat (1g saturated fat), 0 cholesterol, 151mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
16/21
Slow-Cooked Peach Salsa
Total Time
3 hours 20 min
Servings
11 cups
From the Recipe Creator:
Fresh peaches and tomatoes make my salsa a winner over store-bought versions. I give my co-workers several jars throughout the year as a special treat. —Peggi Stahnke, Cleveland, Ohio
Nutrition Facts:
1/4 cup: 28 calories, 0 fat (0 saturated fat), 0 cholesterol, 59mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch.
17/21
Mango Pineapple Salsa
Total Time
10 min
Servings
2-2/3 cups
From the Recipe Creator:
This fruit salsa served with tortilla chips is great for summer barbecues. It can also be served alongside fish and chicken entrees. —Mary Gloede, Lakewood, Wisconsin
Nutrition Facts:
1/4 cup: 25 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 0 protein.
18/21
Fresh Corn & Avocado Dip
Total Time
20 min
Servings
4 cups
From the Recipe Creator:
I alter my sister's recipe by adding a finely chopped jalapeno pepper for a little heat. This tasty dip can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Nutrition Facts:
1/4 cup (calculated without chips): 52 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
19/21
Zucchini Pico de Gallo Salsa
Total Time
20 min
Servings
4-1/2 cups
From the Recipe Creator:
I love veggies and fresh ingredients this time of year. I make big bowls of this salsa, which we eat with pretty much everything in the summer when tomatoes are bountiful. My kids love it, though I leave out the jalapeno when making it for them. —Amy Gattuso, Madison Heights, Michigan
Nutrition Facts:
1/4 cup: 10 calories, 0 fat (0 saturated fat), 0 cholesterol, 68mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 0 protein. Diabetic Exchanges: free food.
20/21
Crudite Dip
Total Time
5 min
Servings
1-1/2 cups
From the Recipe Creator:
To bring out the crudite dip’s tangy flavor, chill it before serving. This will allow the flavors time to blend. —Taste Recipes Test Kitchen
Nutrition Facts:
2 tablespoons: 102 calories, 11g fat (3g saturated fat), 5mg cholesterol, 117mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.
21/21
Quick Watermelon Salsa
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
On hot days, this sweet combo of watermelon, pineapple and fresh cilantro has everything you want. The flavors blend beautifully, it’s pretty, and it comes together in no time. —Betsy Hanson, Tiverton, Rhode Island
Nutrition Facts:
1/4 cup: 23 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 5g carbohydrate (5g sugars, 0 fiber), 0 protein. Diabetic Exchanges: 1/2 fruit.
