With summer snacks becoming popular across social media, it’s time to level up your party with healthier dip options for the season.
Dips aren’t just a side kick to chips or vegetables. When made with healthy ingredients, they can shine as stars on your summer table.
As a nutritionist, I love to show that healthy diets are fun and flavorful.
The fresh and lively dip is perfect for summer gatherings. They are rich in nutrition and are always a hit. There’s nothing better than seeing the bowl empty and guests eagerly crafted about their recipes!
In this post, we share 7 healthy and delicious dips to try this summer, as well as tips for a successful dip spread that everyone can enjoy.
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The best healthy dip for summer gatherings
Throw away the heavy, processed options and create space for fresh homemade (or thoughtfully crafted) dips at your next summer party!
Whether you want to try your hand with these simple dip recipes or buy a high-quality version, these suggestions bring a burst of nutrition, flavor and colour to your summer table.
Each of these dips is prone to rot. They should not be left at room temperature for more than 2 hours and above 90°F for more than 1 hour. Leftovers should be stored in airtight containers in the fridge.
1. Guacamole
Guacamole is a summer classic and is always a crowd favorite thanks to its vibrant, enthusiastic Mexican flavour.
Important Ingredients:
- avocado
- Lime juice
- coriander
- onion
- Garlic
- Optional add-ins: tomato, chili, cumin
With its delicious avocado-based guacamole is rich in healthy fats, micronutrients and antioxidants that help prevent diseases such as diabetes and heart disease (1, 2).
Regular consumption of avocados can improve digestive and gut health by promoting beneficial intestinal bacteria (3).
So, enjoy this “superfood” dip every day to support your overall health and well-being.
If you’re still looking for a hearty alternative with more fiber and protein that features avocados, try the version made with beans, like guacamole, black beans.
Dietary information: Vegetarian, vegan, gluten-free.
Dip Tips: Serve with a large platter of fresh vegetable sticks (think peppers, carrots, celery), whole grain tortilla chips, or seed-based crackers. Place the remaining guacamole in a fridge airtight container and splash extra lime juice to keep it a little more green and fresh.
2. Classic spicy hummus
The classic spicy hummus made from chickpeas and tahini brings a Middle Eastern feel to your summer table.
Important Ingredients:
- Chickpeas
- Tahini
- olive oil
- Lemon juice
- Garlic
- cumin
Hummus, a classic on the Mediterranean diet, is currently available in four refrigerators in the US (4). So, it’s something your guests will definitely enjoy!
Its chickpea base ensures a nutritious dip packed with antioxidants, fiber and protein.5). Additionally, it can help you with weight management, blood sugar control and heart health (5).
Wouldn’t it become a spicy food? You are lucky. Hummus is incredibly versatile and has countless flavor possibilities. It includes plain, roasted red chili peppers, beets, lemon garlic and more.
If you’re choosing store-bought hummus, look for options made with olive oil.6).
Dietary information: Vegetarian, vegan, gluten-free.
Dip Tips: Pair it with whole grain pita chips or fresh cut vegetables such as carrots and cucumbers. It can also be used as a dipping sauce for falafel and grilled kebabs of all kinds.
3. Tutziki
Cool, creamy and refreshing, tutupeki are traditional Greek dip and the ultimate summer companion of fresh vegetables.
Important Ingredients:
- Greek yogurt
- Cucumber
- Dill
- Garlic
- olive oil
- Lemon juice
The base of Tzatziki is packed with protein and is a probiotic-rich Greek yogurt (7, 8, 9).
Greek yogurt is twice as low as regular yogurt protein, with less sodium, less carbohydrates, and provides reduced lactose (8). These qualities make it easier to fill, digest and blood pressure-friendly (8).
Another star component, cucumber, is one of the most water-rich foods (10). Add a refreshing crunch while helping you stay hydrated naturally during hot summer days.
Dietary information: Vegetarian and gluten-free.
Dip Tips: Use as whole grain pita bread, sweet potatoes, parsnip fries, or dip for raw vegetables such as carrots and celery. It’s also delicious, like grilled kebabs and roasted vegetables.
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4. Tropical fruit salsa
Don’t get the wrong classic tomato salsa as part of a healthy choice. However, you can raise the summer table with tropical fruit salsas such as mangoes and pineapple salsas.
Important Ingredients:
- Mango or pineapple
- tomato
- jalapeno pepper
- coriander
- Red onion
Mango, pineapple and tomato are all rich in vitamin C. This is a powerful antioxidant that will help you fight cell damage and do your best (11, 12).
Additional plant compounds found in tropical fruits such as mangoes and pineapples provide anti-inflammatory benefits, support heart health and contribute to overall disease prevention (13).
Beyond their advantages, these fruits offer a summer atmosphere and an invincible burst of natural sweetness in the summer spread.
Fresh, homemade salsas have the best texture, so make them at home if you have time. However, if you’re opting for store-bought tropical salsas, choose ones with a minimum of sugar and lower sodium levels for healthier options.
Dietary information: Vegetarian, vegan, gluten-free.
Dip Tips: Use it as a topping for grilled fish or tacos, or combine it with whole grain tortillas or pita chips, or enjoy fresh cut veggie sticks.
5. Baba Ganosh
If you like smoky and delicious flavors, babaganoche, a roasted eggplant dip, is an absolute must.
Important Ingredients:
- eggplant
- Tahini
- Lemon juice
- olive oil
- Garlic
Baba Ganos is often chilled and makes a completely cool and refreshing summer dip.
You may not be familiar with it, but it is as popular throughout the Mediterranean and the Middle East as it is a healthy diet staple (14). In fact, it is often featured in family dinners and large gatherings as part of the “metze” (a small assortment of dishes) with a variety of dips and spreads.14).
Baba Ganosh has a silky texture and provides healthy doses and antioxidants from eggplants (15). Your crowd may be surprised and delighted by this.
Dietary information: Vegetarian, vegan, gluten-free.
Dip Tips: Serve whole grain crackers or pitas, fresh cut vegetables (such as celery, carrots, peppers), or baba ganoches with rustic sourdough for a satisfying pairing.
6. Greek yogurt honey dip
Greek yogurt and honey dip taste like dessert and are a nutritious and hydrating option perfect for warm weather gatherings (16).
Important Ingredients:
- Greek yogurt
- Pure honey
- cinnamon
- Optional add-ins: Peanut butter, dark chocolate nib
Now we know that Greek yogurt is rich in protein and packed with beneficial probiotics (8, 9). But did you know that combining Greek yogurt with honey could further enhance its benefits?
Research suggests that adding honey to Greek yogurt can help probiotic bacteria thrive in your gut.8).
When enjoying this intestinal-friendly fruit dip with apple slices, I want to add peanut butter to combine the extra protein and fat with classic flavors (17).
To boost your more luxurious treats and antioxidants, consider sprinkling some low- or unsweetened dark chocolate nibs (18).
Dietary information: Vegetarian and gluten-free.
Dip Tips: Pair it with a sliced apple or fruit platter as a healthy dessert dip that both kids and adults can enjoy.
7. Lentil shallot dip
Rustic and flavorful lentil shallot dip creates a summer treat that is ideal for backyard barbecues and picnics.
Important Ingredients:
- Lentils
- onion
- Bay leaves
- shallot
Lentils, one of the most protein-rich legume plants (19) provides a heartfelt base without feeling heavy. Suitable for snacks in warm weather.
It also has a low blood sugar (does not spike blood sugar), rich in fiber, iron and antioxidants, making it a healthy option on long active summer days (19, 20).
You can find lentil dips in specialized markets like Whole Foods and Trader Joe’s. However, it’s easy to make your own, and guests appreciate the effort!
Dietary information: Vegetarian, vegan, gluten-free.
Dip Tips: Serve lentil dip with whole grain pita chips or pita bread, oven-baked naan, fresh raw vegetables (carrots, peppers, zucchini), or whole grain crackers.
Tips for building healthier dip spreads
Creating a healthier dip spread for next summer gatherings will easily keep you nutritious and tasty with these tips.
- Going homemade: The newly created dip allows you to control the ingredients that boost your nutrition.
- Read the label: Look for options made with whole foods, low sodium, minimal sugar and artificial additives.
- Choose your nutritional base: Start with a healthy foundation such as avocados, beans, Greek yogurt, fruits, vegetables and more. Enhance it with flavorful additions of nutrient supplements such as herbs, spices, citrus juices, and olive oil.
- Pair with a healthy dipper: Choose a colorful dipper, such as vegetables and fruits (carrots, peppers, apple slices), or choose whole grain or seed-based chips, breads, or crackers.
- See part: Even healthy dips can thicken calories, so to keep things light, add a small, full cup or bowl.
Conclusion
Healthy dips aren’t boring. With some simple strategies, you can enjoy rich flavors while achieving wellness goals.
When preparing your next summer spread, prioritize fresh whole food ingredients to help your guests feel lively and satisfying. Pair your dip with a nutritious dipper and prepare a balanced snack that remains bright and refreshing.
There are a variety of healthy dip ideas to impress guests this summer, including black bean guacamole, tropical fruit salsa and Greek yogurt honey dip.
Are you ready to improve your hosting skills? Check out the simpler and more delicious myfitnesspal recipes and share this guide with fellow dip lovers!
Post-Dip to Summer: Healthiest spreads at all party tables first appeared on MyFitnessPal blog.
