Dips and spreads serve as fantastic condiments, delightful snacks, and popular party fare. However, many store-bought options are often packed with excessive calories, salt, sugar, and various additives. The good news is that you can easily create your own versions at home using whole foods, resulting in choices that are equally delicious yet significantly more nutritious. Below, you'll find a selection of 15 healthy dips and spreads — complete with their recipes.

1. Ranch Greek Yogurt Dip

Utilizing Greek yogurt as a foundation for your dip is a fantastic method to enhance the nutritional profile of your snacks. Notably, dips made with Greek yogurt contain significantly more protein compared to those prepared with sour cream. Consuming protein-rich foods has been linked to increased feelings of fullness and a boost in metabolism, potentially aiding in weight management. This delightful recipe yields about 4 servings and offers a flavor reminiscent of ranch dressing. It's perfect for pairing with crisp celery and carrot sticks.

Ingredients:

  • 100 grams (approx. 1 cup) of plain Greek yogurt 
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of dried dill
  • 1 teaspoon of dried parsley
  • salt to taste

Directions:

  1. In a small bowl, whisk together the Greek yogurt, garlic powder, onion powder, dill, and parsley until well combined.
  2. Sample the mixture, adjust the salt according to your preference, and savor.
  • Calories: 48
  • Protein: 5 grams
  • Carbohydrates: 2.5 grams
  • Fat: 2 grams

2. Honey Mustard

Honey mustard serves as a delightful spread for sandwiches and an excellent dip for chicken and various vegetables. Its flavor profile brings a perfect blend of sweetness and tanginess that can elevate any dish. The best part is that crafting your own honey mustard at home is exceptionally simple, allowing you to avoid the unhealthy additives often found in commercially produced options. Begin with mustard as your base; it's advisable to select variants that are free from unnecessary additives. Alternatively, you can easily prepare your own mustard from scratch.

To create your homemade mustard, mix 2 tablespoons (6 grams) of whole mustard seeds with 1/4 cup (25 grams) of ground mustard, 1/2 teaspoon of salt, 1/4 cup (60 ml) of water, and 1 tablespoon (15 ml) of white vinegar. After mixing, cover the mixture and let it sit at room temperature for two days before you indulge in its flavor.

The following recipe for honey mustard yields approximately four servings.

Ingredients:

  • 1/4 cup (60 ml) of honey
  • 1/4 cup (60 grams) of plain nonfat Greek yogurt
  • 1/4 cup (60 grams) of Dijon mustard (either homemade or purchased)
  • 1 tablespoon (15 ml) of lemon juice

Directions:

  1. In a small bowl, combine the honey, Greek yogurt, Dijon mustard, and lemon juice using a whisk until well blended.
  2. Enjoy it right away, or refrigerate in an airtight container for a few hours to enhance the flavors before serving.
  • Calories: 86
  • Protein: 1 gram
  • Carbohydrates: 18 grams
  • Fat: 0 grams

3. Lemon-Herb White Bean Dip

White beans, known for their velvety and creamy consistency, serve as a fantastic foundation for various dips. Not only do they offer a delightful texture, but they are also packed with plant-based protein and fiber, which help to keep you satiated and support optimal digestive health.

This zesty lemon-and-herb white bean dip pairs beautifully with an assortment of fresh chopped vegetables like carrots, radishes, and bell peppers. Alternatively, you can spread it on veggie wraps and sandwiches for added flavor. The recipe yields approximately 6 servings, making it perfect for gatherings.

Ingredients:

  • 200 grams of white beans (rajma), drained and rinsed (approximately 1 can)
  • 15 ml of lemon juice
  • 5 grams of fresh rosemary, finely chopped
  • 0.5 grams of ground black pepper
  • 60 ml of olive oil

Directions:

  1. Begin by placing all the ingredients, except for the olive oil, into a food processor or a high-powered blender.
  2. Pulse or blend the mixture while gradually adding the olive oil until the texture becomes smooth and creamy.
  3. If necessary, incorporate additional olive oil or a splash of water to achieve the desired consistency.
  • Calories: 147
  • Protein: 4 grams
  • Carbohydrates: 12 grams
  • Fat: 10 grams

4. Peanut Butter Fruit Dip

Fruits make for an ideal, nutritious snack, and pairing them with a dip can enhance their health benefits significantly. This delightful peanut butter dip is brimming with protein, fiber, and healthy fats, making it a nutritious addition to your diet. It's incredibly easy to whip up, requiring just a few minutes of your time.

This recipe yields four servings and pairs wonderfully with a variety of fruits such as apples, bananas, grapes, and pears.

Ingredients:

  • 100 grams (approximately 1/2 cup) of creamy peanut butter (mungfali ka makhan)
  • 100 grams (approximately 1/4 cup) of unsweetened almond milk
  • 30 grams (approximately 2 teaspoons) of honey
  • 2.5 grams (approximately 1/2 teaspoon) of vanilla extract

Directions:

  1. Begin by placing all the ingredients into a small mixing bowl.
  2. Whisk the mixture thoroughly until it reaches a smooth and creamy consistency.
  • Calories: 208
  • Protein: 7 grams
  • Carbs: 10 grams
  • Fat: 17 grams

5. Creamy Garlic Avocado Spread

This rich and nutritious spread is perfect for enhancing the flavor of sandwiches, wraps, and even serves as a delightful base for pizzas. Avocados (makhanphal) are a fantastic source of monounsaturated fatty acids, which may contribute positively to heart health. Additionally, they are packed with vitamins C and E, both powerful antioxidants that combat cellular damage while promoting healthy skin.

This recipe yields 2 generous servings.

Ingredients:

  • 100g avocado, peeled, pitted, and diced
  • 3 garlic cloves, finely minced
  • Salt and pepper to taste

Directions:

  1. Using a fork, mash the avocado in a small mixing bowl until smooth.
  2. Incorporate the minced garlic into the avocado, seasoning with salt and pepper according to your preference.
  • Calories: 189
  • Protein: 4 grams
  • Carbohydrates: 13 grams
  • Fat: 15 grams

6. Buffalo Chicken Dip

Buffalo chicken dip is an irresistible snack that’s perfect for gatherings, whether it be lively parties or laid-back game days. This lighter rendition of the traditional dip replaces cream cheese with Greek yogurt, along with other wholesome ingredients to give it a nutritious twist. It pairs beautifully with crunchy celery sticks or crispy baked tortilla chips, making it an ideal choice for sharing. This recipe yields approximately 4 generous servings.

Ingredients:

  • 100 grams of plain Greek yogurt (choose from whole, low fat, or nonfat options)
  • 60 ml of hot sauce, adjust according to your taste preference
  • 1/2 teaspoon of garlic powder
  • 280 grams of cooked and shredded chicken breast
  • 6 grams of fresh chives, plus extra for garnishing if desired

Directions:

  1. Begin by combining the Greek yogurt, hot sauce, and garlic powder in a mixing bowl, whisking until well blended.
  2. Next, incorporate the shredded chicken, stirring thoroughly to ensure each piece is well coated. Serve it chilled, garnished with fresh chives for an added burst of flavor.
  3. If you prefer a warmed dip, transfer it to an oven-safe dish and bake at 150°C (300°F) for about 10 to 15 minutes, or you can microwave it on high for 2 to 3 minutes until hot.
  • Calories: 122
  • Protein: 12 grams
  • Carbs: 8 grams
  • Fat: 5 grams

7. Spiced Butternut Squash Dip

This delectable dip, made primarily from butternut squash, serves as both a delightful side dish and a nutritious dessert option. Its versatility allows it to be easily spread on various breads or enjoyed as a dip for fresh vegetables. For a subtly sweet twist, consider pairing it with crisp apple slices or aromatic cinnamon pita chips. Rich in essential nutrients, butternut squash is particularly high in vitamin C, which plays a crucial role in bolstering immune health and promoting effective wound healing.

This delightful recipe yields 4 servings.

Ingredients:

  • 2 cups (approximately 480 grams) of mashed butternut squash or butternut squash purée
  • 3 tablespoons (around 45 ml) of olive oil
  • 1/4 teaspoon of cinnamon
  • 1/8 teaspoon of nutmeg
  • 1 teaspoon of freshly chopped rosemary
  • Salt to taste

Directions:

  1. Begin by combining all ingredients in a food processor or a high-powered blender. Blend until the mixture reaches a smooth consistency.
  2. Conduct a taste test, and feel free to add more seasonings according to your preference.
  • Calories: 140
  • Protein: 2 grams
  • Carbs: 13 grams
  • Fat: 11 grams

8. Southwest Black Bean Dip

This delicious and hearty dip can be prepared in just a few minutes, making it a perfect choice for a quick snack or appetizer. Packed with protein and fiber, it's not only satisfying but also nutritious. Black beans are a fantastic source of folate, a vital B vitamin essential for the production of red blood cells, which play a crucial role in maintaining overall health.

This recipe yields 4 servings. Pair it with baked tortilla or vegetable chips for an enjoyable treat.

Ingredients:

  • 100 grams (approximately 1/5 cup) of black beans, drained and rinsed (around 1/5 can)
  • 100 grams (roughly 1/3 cup) of corn, either fresh or previously frozen
  • 100 grams of bell pepper, diced
  • 2 cloves of garlic, finely minced
  • 0.5 teaspoons of chili powder
  • 1 teaspoon of lime juice

Directions:

  1. In a medium-sized bowl, combine the black beans, corn, diced bell pepper, and minced garlic.
  2. Sprinkle in the chili powder and drizzle the lime juice, then stir the mixture until all ingredients are well coated.
  • Calories: 153
  • Protein: 9 grams
  • Carbohydrates: 29 grams
  • Fat: 1 gram

9. Everything Seasoning Hummus

This delightful homemade hummus is not just creamy; it’s also infused with the rich flavors of everything bagel seasoning. Perfect for spreading on sandwiches or wraps, it also serves as a delicious dip for an array of fresh vegetables and fruits. This recipe conveniently yields 4 generous servings.

Ingredients:

  • 100g (approximately 1/2 cup) of chickpeas (chana), drained and rinsed
  • 2 cloves of garlic, finely minced
  • 60 ml (1/4 cup) of olive oil (oliya)
  • 9 grams (1 tablespoon) of sesame seeds (til)
  • 1 teaspoon of poppy seeds (khus khus)
  • 1 teaspoon of onion powder (pyaaz powder)
  • Salt, adjusted to taste

Directions:

  1. Begin by placing the chickpeas, minced garlic, and olive oil into a food processor or a high-powered blender. Blend or pulse until the mixture reaches a smooth consistency, adding a bit more olive oil or water if you desire a thinner texture.
  2. Once blended, transfer the mixture to a bowl and incorporate the sesame seeds, poppy seeds, and onion powder. Mix thoroughly before serving.
  • Calories: 241
  • Protein: 7 grams
  • Carbohydrates: 18 grams
  • Fat: 18 grams

10. Smoky Paprika Lentil Dip

This flavorful dip delivers a delightful smoky essence and pairs wonderfully with whole grain pita chips, making it an excellent choice for snacking. Additionally, it serves as a fantastic filling for wraps, adding both texture and taste. Furthermore, lentils are an exceptional source of plant-based protein, rich in fiber, and packed with iron—an essential mineral that supports blood health and aids in the transportation of oxygen throughout your body.

This recipe yields around 4 generous servings.

Ingredients:

  • 280 grams (2 cups) of cooked lentils (masoor dal)
  • 2 cloves of minced garlic
  • 5 grams (2 teaspoons) of smoked paprika
  • 15 ml (1 tablespoon) of fresh lemon juice
  • 15 ml (1 tablespoon) of extra virgin olive oil
  • Salt, to taste

Directions:

  1. In a mixing bowl, combine the cooked lentils and minced garlic.
  2. In a separate bowl, whisk together the smoked paprika, lemon juice, and olive oil, then pour this mixture over the lentils, stirring until everything is well coated.
  • Calories: 151
  • Protein: 9 grams
  • Carbohydrates: 21 grams
  • Fat: 4 grams

11. Cottage Cheese Dip with a Twist of Apple Pie

This delightful dessert dip is not only healthy but also sweet, fruity, and indulgent. The use of cottage cheese (paneer) provides a hefty amount of protein, offering 24 grams per cup (approximately 226 grams), which makes it a wonderfully satisfying snack option. Pair it with crisp apple slices, nutritious whole grain crackers, or crunchy pita chips for a delightful combination. This recipe yields 2 generous servings.

Ingredients:

  • 1 cup (100 grams) of cottage cheese (paneer)
  • 1/2 cup (100 grams) of unsweetened apple sauce
  • 1/2 teaspoon of cinnamon

Directions:

  1. In a mixing bowl, blend all the ingredients until well combined.
  • Calories: 119
  • Protein: 12 grams
  • Carbs: 13 grams
  • Fat: 3 grams

12. Mashed Pea Spread

This vibrant and flavorful pea-based spread is not only delicious but also incredibly versatile, perfect for enhancing the taste of toast, sandwiches, wraps, and even topping veggie pizzas. Rich in essential nutrients, peas (matar) are an excellent source of potassium, calcium, and magnesium, which play a vital role in regulating blood pressure and potentially reducing the risk of heart disease.

This delightful recipe serves 4 people.

Ingredients:

  • 290 grams (2 cups) of fresh or thawed green peas (matar)
  • 112 grams (1/2 cup) of feta cheese
  • 30 ml (2 tablespoons) of olive oil
  • 15 ml (1 tablespoon) of lemon juice

Directions:

  1. Place the peas in a mixing bowl and mash them using a fork until smooth.
  2. Incorporate the feta cheese, olive oil, and lemon juice, mixing thoroughly to combine all the ingredients.
  • Calories: 169
  • Protein: 7 grams
  • Carbohydrates: 12 grams
  • Fat: 11 grams

13. Cilantro-Lime Avocado Dip

Mashed avocado serves as a delightful dip that pairs wonderfully with fresh vegetables, whole grain or seed-based crackers, and crispy baked tortilla chips. Additionally, it makes for an excellent spread on sandwiches. To elevate your regular avocado dip, consider incorporating fresh cilantro (dhaniya) and zesty lime juice for an added burst of flavor.

This recipe yields a generous portion suitable for 2 people.

Ingredients:

  • 100g avocado, peeled and diced
  • Juice of 1 lime
  • 12g fresh cilantro (dhaniya), finely chopped
  • Sea salt, to taste

Directions:

  1. Begin by mashing the avocado in a mixing bowl using a fork until it reaches your desired consistency.
  2. Add the lime juice, chopped cilantro, and a pinch of salt, mixing thoroughly until all ingredients are well combined.
  • Calories: 148
  • Protein: 2 grams
  • Carbohydrates: 17 grams
  • Fat: 11 grams

14. Chocolate Cashew Spread

Rich and creamy dairy-free dips and spreads can be effortlessly created by blending cashews (kaju). These versatile nuts not only enhance texture but also come loaded with essential nutrients such as potassium and healthy unsaturated fats, which may contribute to lowering blood pressure and boosting HDL (good) cholesterol levels. This delightful chocolatey spread pairs wonderfully with apple slices or crispy pita chips, making it a versatile treat. The following recipe yields 4 servings.

Ingredients:

  • 100 grams of raw cashews (kaju)
  • 20 grams of unsweetened cocoa powder
  • 15 ml of maple syrup
  • 15 ml of melted coconut oil

Directions:

  1. In a food processor or high-powered blender, combine the cashews, cocoa powder, and maple syrup. Blend or pulse until the mixture reaches a smooth consistency, occasionally scraping the sides with a spatula to ensure everything is well mixed.
  2. While continuing to blend, slowly add the melted coconut oil to achieve a creamy texture.
  • Calories: 252
  • Protein: 6 grams
  • Carbs: 18 grams
  • Fat: 20 grams

15. Pumpkin Ricotta Dip

Indulge in a delightful combination of flavors with this creamy cheese-based pumpkin dip, made with just a few simple ingredients. This dip not only brings a sweet and rich taste but also packs a nutritious punch. Pumpkin is a fantastic source of provitamin A, essential for maintaining a robust immune system, while ricotta cheese provides a satisfying amount of protein, making this dip both delicious and nourishing. Enjoy this flavorful dip served alongside fresh apples, juicy pears, crunchy pita chips, or an array of vibrant vegetables. This recipe generously provides 6 servings, perfect for sharing!

Ingredients:

  • 100g of part-skim ricotta cheese (approximately 204 grams)
  • 100g of pumpkin purée (approximately 240 grams)
  • 10g of maple syrup (approximately 2 teaspoons)
  • 1g of cinnamon (approximately 1/2 teaspoon)

Directions:

  1. In a small bowl, blend all the ingredients thoroughly until smooth.
  • Calories: 134
  • Protein: 10 grams
  • Carbs: 9 grams
  • Fat: 7 grams

The Bottom Line

Nutritious dips and spreads serve not just as delightful snacks, desserts, and condiments but also enhance your overall dietary intake. Featuring wholesome and flavorful ingredients, the dips included in this selection are both healthy and simple to prepare.