For a party dish or solo snack, whip up one of our healthy dips and pair it with a plate of veg, fruit or whole grain crackers.
28 Healthy Dips to Snack on All Week
Updated on Aug. 09, 2024
1/28
Best Hummus
Total Time
45 min
Servings
1-1/2 cups
From the Recipe Creator:
Hummus is my go-to appetizer when I need something quick, easy and impressive. Over the years I’ve picked up a number of tricks that make this the best hummus recipe you’ll ever have. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1/4 cup: 250 calories, 19g fat (3g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (2g sugars, 5g fiber), 7g protein.
2/28
Southwest Hummus Dip
Total Time
35 min
Servings
2 cups
From the Recipe Creator:
Not your ordinary hummus, this dip is a combination of two things I love—chickpeas and Southwestern flavors. You can substitute 3/4 cup frozen corn, thawed, for the grilled corn. —Cheray Buckalew, Cumberland, Maryland
Nutrition Facts:
1/4 cup (calculated without chips and vegetables): 68 calories, 1g fat (0 saturated fat), 0 cholesterol, 223mg sodium, 12g carbohydrate (2g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch.
3/28
Roasted Vegetable Dip
Total Time
40 min
Servings
20 servings
From the Recipe Creator:
While my children were always very willing eaters, I came up with this recipe to get them to eat more veggies and enjoy it. The dip doesn't last long in our house. —Sarah Vasques, Milford, New Hampshire
Nutrition Facts:
2 tablespoons dip: 44 calories, 3g fat (2g saturated fat), 8mg cholesterol, 110mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 2g protein.
4/28
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.
5/28
Parmesan Yogurt Dip
Total Time
10 min
Servings
1-1/4 cups
From the Recipe Creator:
We like to eat raw vegetables a few times a week as a side dish for a meal, and this is a healthier alternative to ranch dressing for a veggie dip. —Kathleen Tribble, Buellton, California
Nutrition Facts:
2 tablespoons: 30 calories, 1g fat (1g saturated fat), 4mg cholesterol, 120mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
6/28
White Bean Hummus
Total Time
5 min
Servings
10 servings (1-1/4 cups)
From the Recipe Creator:
My version of hummus features a delightful nuttiness from tahini, a peanut butter-like paste made from ground sesame seeds. The beans pack a lot of protein so it's a healthy snack for kids. —Marina Castle Kelley, Canyon Country, California
Nutrition Facts:
2 tablespoons: 78 calories, 4g fat (1g saturated fat), 0 cholesterol, 114mg sodium, 8g carbohydrate (0 sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
7/28
Chocolate Hummus
Total Time
10 min
Servings
1-1/2 cups
From the Recipe Creator:
This chocolate hummus is a sweet twist on the traditional recipe. Plus, it’s so easy to make with just a handful of healthy ingredients. I like to serve it with berries and pretzels for a quick snack. –Catherine Ward, Mequon, Wisconsin
Nutrition Facts:
1/4 cup: 124 calories, 2g fat (0 saturated fat), 0 cholesterol, 102mg sodium, 25g carbohydrate (13g sugars, 3g fiber), 3g protein.
8/28
Creamy Pumpkin Hummus
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
I love to serve this pumpkin hummus with sliced apples, pears and pita chips. Top it with toasted pumpkin seeds, a drizzle of pumpkin oil and even fried sage leaves. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1/4 cup: 155 calories, 12g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 10g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2-1/2 fat, 1/2 starch.
9/28
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.
10/28
Spinach Artichoke Dip
Total Time
30 min
Servings
3 cups
From the Recipe Creator:
One taste of this outrageously delicious hot spinach artichoke dip and your guests will not stop eating it until it's gone. The savory blend of artichokes, spinach and Parmesan cheese is positively addictive! It tastes even better if you make it the night before and chill it in the fridge before baking. —Michelle Krzmarzick, Torrance, California
Nutrition Facts:
2 tablespoons: 68 calories, 6g fat (3g saturated fat), 13mg cholesterol, 139mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 2g protein.
11/28
Avocado Bean Dip
Total Time
15 min
Servings
2 cups
From the Recipe Creator:
I love guacamole! But I add beans to boost the amount of fiber in this version. It has a texture similar to hummus and is perfect for dipping chips, pita or veggies. —Raquel Haggard, Edmond, Oklahoma
Nutrition Facts:
1/4 cup (calculated without chips): 80 calories, 4g fat (0 saturated fat), 0 cholesterol, 143mg sodium, 10g carbohydrate (0 sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
12/28
Baba Ganoush
Total Time
35 min
Servings
1 cup
From the Recipe Creator:
Baba ganoush (also spelled baba ghanoush or baba ghanouj) is a Lebanese dip made with roasted eggplant. It’s typically served as a starter with pita bread or fresh vegetables. —Nithya Narasimhan, Chennai, Alabama
Nutrition Facts:
2 tablespoons: 74 calories, 6g fat (1g saturated fat), 0 cholesterol, 297mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 1g protein.
13/28
Black Bean and Corn Guacamole
Servings
6 servings
From the Recipe Creator:
Head to any Mexican restaurant and we guarantee you’ll see this combo on the menu. The bright colors and contrasting textures make black beans and corn fun additions to guacamole. For extra flavor, grill the corn first.—Taste Recipes Test Kitchen
Nutrition Facts:
1/4 cup: 144 calories, 11g fat (1g saturated fat), 0 cholesterol, 206mg sodium, 12g carbohydrate (1g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
14/28
Three-Pepper Guacamole
Total Time
25 min
Servings
4 cups
From the Recipe Creator:
If you're serious about guacamole, use a molcajete. The lava stone makes a big difference on the pepper paste and is fun for guests. — Laura Levy, Lyons, Colorado
Nutrition Facts:
1/4 cup (calculated without chips): 76 calories, 7g fat (1g saturated fat), 0 cholesterol, 82mg sodium, 4g carbohydrate (0 sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
15/28
Habanero and Mango Guacamole
Servings
6 servings
From the Recipe Creator:
For the ultimate sweet-spicy combo, pair mango guacamole with fresh habanero chili peppers. Depending on your preferences, you can control the guac’s heat with the number of pepper seeds you use. —Taste Recipes Test Kitchen
Nutrition Facts:
1/4 cup: 150 calories, 11g fat (2g saturated fat), 0 cholesterol, 166mg sodium, 15g carbohydrate (8g sugars, 6g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 starch.
16/28
Pine Nut and Basil Guacamole
Servings
6 servings
From the Recipe Creator:
Guacamole is typically a Mexican dish, but that doesn’t mean you can’t try to make it with other global flavors. For an Italian-inspired basil guacamole recipe, top it off with toasted pine nuts and fresh herb ribbons. You can also substitute the traditional lime for lemon juice.—Taste Recipes Test Kitchen
Nutrition Facts:
1/4 cup: 153 calories, 14g fat (2g saturated fat), 0 cholesterol, 166mg sodium, 7g carbohydrate (0 sugars, 5g fiber), 2g protein. Diabetic Exchanges: 3 fat, 1/2 starch.
17/28
Dairy-Free Queso
Total Time
25 min
Servings
3 cups
From the Recipe Creator:
This healthy queso is our household’s newest obsession. It’s so shockingly delicious, you have to try it to believe it! —Becky Hardin, St. Peters, Missouri
Nutrition Facts:
1/4 cup: 117 calories, 8g fat (1g saturated fat), 0 cholesterol, 301mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 4g protein.
18/28
Curry Carrot Dip
Total Time
30 min
Servings
1 cup
From the Recipe Creator:
The flavors of sweet carrots, mustard and curry blend deliciously in this appetizing dip. Raw veggies are the perfect partners. —Louise Weyer, Marietta, Georgia
Nutrition Facts:
2 tablespoons: 40 calories, 3g fat (0 saturated fat), 1mg cholesterol, 133mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 0 protein.
19/28
Garlic Bean Dip
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
There isn’t a bean that my family does not like. In fact, I serve one kind or another almost every day. This dip is one of our favorite ways to eat them. —Nancy Testin, Harrington, Delaware
Nutrition Facts:
1/4 cup dip: 102 calories, 5g fat (1g saturated fat), 5mg cholesterol, 371mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
20/28
Healthy Greek Bean Dip
Total Time
2 hours 15 min
Servings
3 cups
From the Recipe Creator:
This crowd-pleasing appetizer is healthy to boot! Folks will love to eat their veggies when they can dip them in this zesty, fresh alternative to hummus. —Kelly Silvers, Edmond, Oklahoma
Nutrition Facts:
1/4 cup: 86 calories, 3g fat (0 saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (1g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
21/28
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.
22/28
Grilled Guacamole
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
If you’re a guacamole lover, try this fun grilled version that has a smoky flavor. The veggies tend to darken a bit when heated, so stir it gently to prevent further discoloration. —Lindsay Sprunk, Noblesville, Indiana
Nutrition Facts:
1/4 cup: 85 calories, 8g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 5g carbohydrate (1g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat.
23/28
Asparagus with Horseradish Dip
Total Time
15 min
Servings
16 appetizers
From the Recipe Creator:
This is a great hot weather party dip. Serve asparagus on a decorative platter with lemon wedges on the side for garnish. A great flavor variation is to use chopped garlic in place of the horseradish. —Mildred Lynn Caruso, Brighton, Tennessee
Nutrition Facts:
2 asparagus spears with 1 tablespoon dip: 63 calories, 5g fat (1g saturated fat), 6mg cholesterol, 146mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.
24/28
Crunchy Peanut Butter Apple Dip
Total Time
10 min
Servings
2-1/2 cups
From the Recipe Creator:
My mom got this peanut butter dip recipe from a neighbor years ago. She always made it for us kids in the fall when apples were in season. Now I make it for my children. —Juli Meyers, Hinesville, Georgia
Nutrition Facts:
2 tablespoons (calculated without apples): 126 calories, 10g fat (3g saturated fat), 5mg cholesterol, 115mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 5g protein.
25/28
Garlic Garbanzo Bean Spread
Total Time
10 min
Servings
1-1/2 cups
From the Recipe Creator:
My friends and family always ask me to make it. I guarantee you’ll be asked for the recipe. —Lisa Moore, North Syracuse, New York
Nutrition Facts:
2 tablespoons: 114 calories, 10g fat (1g saturated fat), 0 cholesterol, 96mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
26/28
Green & Gold Salsa
Total Time
10 min
Servings
3 cups
From the Recipe Creator:
Edamame and corn give this unique salsa its unmistakable team colors. You can add a little salt if you like, too. A healthy alternative to creamy dips, it’s good for the extra point. —Maggie Lovat, Green Bay, Wisconsin
Nutrition Facts:
1/4 cup: 48 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 2g protein.
27/28
Red Lentil Hummus with Brussels Sprout Hash
Total Time
35 min
Servings
10 servings
From the Recipe Creator:
Instead of chickpeas, this red lentil hummus uses lentils to create a hearty, healthful appetizer. The Brussels sprout topping makes this feel more special than plain hummus, but you can serve it without the topping too. —Carolyn Manning, Seattle, Washington
Nutrition Facts:
1 serving: 154 calories, 7g fat (1g saturated fat), 0 cholesterol, 226mg sodium, 18g carbohydrate (2g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
28/28
Edamame Hummus
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
We love hummus at our house. This recipe is a scrumptious and refreshing twist on an old favorite, and it’s a wonderful way to incorporate healthy soy into our diets. —Marla Clark, Albuquerque, New Mexico
Nutrition Facts:
1/4 cup: 166 calories, 13g fat (2g saturated fat), 0 cholesterol, 167mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 7g protein.
