linked in pixel
Creamy Dips with Vegetables

3 Creamy Dips That Are Actually Good for You in 2024

Pinterest Logo

Craving rich creamy dips but looking to keep things in check nutritionally? You’ll love these decadently creamy dips made with 100% natural, good-for-you ingredients like eggplant, cauliflower, spinach, kale and Greek yogurt. All are made with ingredients that you can find in your own kitchen – nothing fake, wacky or suspect.

Top Picks for Healthy Dips

Nur’s Kitchen Babaganoush

  • First ingredients: Eggplant, extra virgin olive oil, strained Greek-style probiotic yogurt
  • Per two ounces (1/4 cup): 60 calories, 6 grams fat, 3 grams carbs

Trader Joe’s Spinach & Kale Greek Yogurt Dip

  • First ingredients: Greek-style yogurt, spinach, water chestnuts, kale
  • Per 2 ounces (1/4 cup): 60 calories, 4 grams fat, 4 grams carbs

Trader Joe’s Cauliflower Jalapeno Dip

  • First ingredients: Cauliflower, cream cheese, ricotta cheese, jalapenos
  • Per 2 ounces (1/4 cup): 80 calories, 7 grams fat, 2 grams carbs

To schedule a nutrition consult, whether virtually or in-person, contact us at or call us at 504-733-1600.

DIY Dip Pro Tips

If you’d rather make your own creamy dips at home, consider these tips:

  • Slip in an extra serving or so of veggies with a vegetable-based dip. Try experimenting with purees of roasted carrots, eggplant, red peppers or parsnips; chunky dips with diced cucumber, tomato or butternut squash; or add roasted and pureed cauliflower to a variety of dips to add volume and cut calories and carbs.
  • Use peeled and pureed eggplant to add thickness, creaminess and richness to any dip. Think hummus, artichoke dips, crawfish dips and more.
  • To add a boost of creaminess, replace sour cream and mayo with 2 percent low-fat Greek yogurt.
  • Use silken tofu – pureed to a smooth consistency – to add volume to dips without adding excessive amounts of calories. Think guacamole, spinach and artichoke, and even nacho cheese sauces.

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items. This originally appeared on WGNO’s “FUELED with Molly” segment.

You may also be interested in: