Dips are often put in the ‘unhealthy’ basket due to two main factors; the ingredients used and what they’re served with.
Sure, a combo that includes lots of cheese or sour cream and other high-calorie ingredients isn’t going to be very good for your healthy eating plan or waistline, nor is a plate full of chips as an accompaniment.
However, with the right mix of ingredients and the right ‘dippers’, a dish of dip can actually be a fantastic, low-fat, energy-boosting snack.
Our top 7 delicious low-fat dips
Dips that have veggies as the main ingredient, along with tasty inclusions like legumes, low-fat dairy and good fats like avocado and/or olive oil, are a great option for morning or afternoon tea.
Not only will you get a serve of protein and calcium, you’ll also up your veggie intake for the day.
Our Top Dips are packed with nutrient-dense ingredients that are filling while being kind to your waistline.
Serve them with raw veggie sticks (carrot, celery and even broccoli and cauliflower all work well), or cut up a wholemeal tortilla/slice of flatbread into ‘chips’ and lightly toast under the grill for 5 minutes for a healthy alternative to the potato and corn variety.
Rich in antioxidants, the beautiful colour of this beetroot dip makes it even more appetising.
Simply combine a drained can of baby beets with 1 cup of natural yoghurt, 1 tbsp lemon juice and 2 tsp hot English mustard in a blender or food processor.
Serves 6 – Calories per serve – 81
Creamy and cool, Tzatziki is the perfect summer dip.
Combine 1 large peeled and diced cucumber with 1 cup of natural yoghurt and 2 tsp of crushed garlic.
Serves 6 – Calories per serve – 70
3. Sweet potato
Sweet and tangy with the added nutrients of protein-rich lentils.
Combine 1 roasted sweet potato with 1/2 cup red lentils, 1/2 diced small red onion, 1 clove of crushed garlic, 1 tbsp tahini or peanut butter and the juice from 1 lemon in a food processor or blender.
Serves 3 – Calories per serve – 130
The combination of chickpeas, lemon juice and garlic makes for the perfect, protein-rich snack.
Simply combine a rinsed can of chickpeas with the zest and juice from one lemon, 1 crushed clove of garlic and a pinch of salt and pepper. Add water as needed to get the right consistency.
Serves 6 – Calories per serve – 64
Eggplant dip, or baba ghanoush is just as tasty on a sandwich as it is served with raw veggies for dipping.
Combine 1 cup of cooked eggplant, 1/4 cup greek yoghurt, 2 cloves crushed garlic, the juice of 1 lemon, 2 tbsp tahini and a 1/4 tsp each of ground cumin and ground paprika in a food processor or blender.
Serves 6 – Calories per serve – 100
6. Nutty Capsicum
Bright red in colour, this nutty capsicum confection is perfect for the festive season.
Combine a jar of roasted capsicums, 1/2 cup lightly toasted slivered almonds, 1/2 cup reduced fat parmesan, 1 crushed clove of garlic and the juice of half a lemon in a food processor or blender.
Serves 6 – Calories per serve – 60
Packed with iron, this creamy spinach and ricotta dip is perfect for a summer BBQ.
Combine 3 cups of baby spinach, 400g low-fat ricotta, 1 diced small red onion, 1/2 cup low-fat parmesan, 2 tbsp Greek yoghurt, 1 crushed clove of garlic and 1 tsp olive oil in a food processor or blender.
Serves 4 – Calories per serve – 125