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 firstname.lastname@example.org 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.