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5 Healthy Dips To Power Up Your Veggies

Vegetables are part of a well-balanced diet, but they're not always a crowd favorite. Make healthy taste delicious with these guilt-free dips.

You've heard it so many times that it's practically drilled into your head: If you want to be healthy, you have to eat your veggies. From the green and leafy to the orange-and-red crunch, vegetables are packed with good stuff such as vitamins A and C, fiber, folate, and potassium. That said, they're not everybody's favorite, but slathering them in high-calorie sauces or tossing them in the fryer negates all nutritional benefits.

If you're looking for a way be healthy and please your taste buds, you've come to the right place. Whip up these five dips to get those vegetables in while pleasing your palate.


Mango Guacamole

Regular guacamole is more than a great way to transport tortilla chips from plate to palette. With avocado being the main ingredient, guacamole is a great way to load up on healthy fats and vitamin E. In fact, one cup of guacamole contains nearly 5 milligrams of vitamin E—close to one-third of the recommended daily amount.

So what's better than the classic green, nutrition-packed dip? A fruit-filled version! This recipe calls for the addition of a mango for an extra boost of vitamin C, probiotics, and fiber. Dunk in some celery, and you'll get a serving of both fruits and veggies at once.


Ripe avocados 2

Mango, peeled and sliced 1

Red pepper, finely diced 1

Onion, finely diced 1

Cilantro, finely chopped 2 tbsp

Lime juice 1 lime

Salt to taste

  1. Mash the avocado in a bowl.
  2. Stir in the onion, red pepper, and garlic. Once combined, add in the mango, cilantro, and lime juice. Stir again.
  3. Add salt to taste, stirring one last time before serving.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 8 servings
Amount per serving
Calories 112
Fat 7.6g
Carbs 11.9 g
Protein 1.5 g


High-Fiber Parmesan Dip

If you want to turn a light snack of vegetables into an energy-boosting way to fuel your day, this should be your go-to dip. Made with cannellini beans, it provides a good dose of dietary fiber and complex carbohydrates. And garlic may boost the immune system and improve heart health.


Garlic 5 cloves

Cannellini beans, drained and rinsed 30 oz.

Light parmesan cheese, shredded 1/2 cup

Freshly chopped oregano 2 tbsp

Olive oil 4 tbsp, divided

Salt and pepper to taste

  1. Preheat oven to 450 degrees F.
  2. Peel the garlic and drizzle with 1 tablespoon of the olive oil. Once coated, wrap in tin foil and bake for about 25 minutes or until fragrant and golden.
  3. Remove from the oven and let stand for 15-20 minutes. Next, place the garlic, beans, cheese, oregano, salt, and pepper into a food processor and blend until a smooth consistency is reached. Slowly add in the remaining olive oil, blending as you do.
  4. Serve immediately, or place in the fridge until ready to serve.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 8 servings
Amount per serving
Calories 185
Fat 11.8 g
Carbs 17 g
Protein 7.8 g


Delicious Dill Dip

This is the dip for anyone looking to up the protein content in their diet. In addition to being rich in muscle-building protein, it's packed with calcium to help make your midday snack more complete. This dip works with other herbs as well, so if you aren't a fan of dill, get creative and try something else.


Plain low-fat Greek yogurt 1/2 cup

Fat-free sour cream 1/2 cup

Onion, finely sliced 1

Dill, freshly chopped 2 tbsp

Onion soup mix powder 1 tbsp

Pureed garlic 1/2 tbsp

Olive oil 1 tbsp

  1. Heat the olive oil in a skillet over medium heat.
  2. Add in the garlic and onions, sautéing for 2-4 minutes or until onions are clear. Remove from heat.
  3. In another bowl, combine the Greek yogurt, sour cream, dill, and onion soup mix powder. Once combined, stir in onions and serve immediately.
  4. Top with salt and pepper if desired.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 120
Fat 8.5 g
Carbs 6.3 g
Protein 5 g


Refreshing Cucumber Dip

Cucumbers are delicious all by themselves, but they also make a perfect addition to a great-tasting dip base. If you're looking for something light on your palette but big on taste, this dip is the way to go. It'll be one healthy snack you'll keep coming back for.


Plain low-fat Greek yogurt 1 cup

Fat-free mayonnaise 1/2 cup

Cucumber, diced and peeled 1 cup

Garlic, finely minced 1 clove

Onion flakes 1 tbsp

Onion powder 1 tsp

Lemon juice 2 tsp

Salt and pepper to taste

  1. Mix together the Greek yogurt and mayonnaise.
  2. Add in onion flakes, garlic, onion powder, lemon juice, salt, and pepper. Stir.
  3. Add in cucumber and stir once more until well mixed. Serve immediately.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 3 servings
Amount per serving
Calories 88
Fat 0 g
Carbs 3.9 g
Protein 8 g


Spicy Mexican Dip

If you want to add a little heat to your dish, this dip will do the trick. With an added kick, this recipe elevates that ordinary jar of salsa to a new level, and the cream-cheese-and-yogurt base packs a much-needed protein punch. Only a few ingredients makes it fast and easy to whip up and keep on hand at all times.


Spicy salsa 1 cup

Fat-free cream cheese 1/2 package (4 oz.)

Plain low-fat Greek yogurt 1/2 cup

Precooked shrimp, diced 2 oz.

Green onions, finely sliced 2

  1. Combine the salsa, Greek yogurt, and cream cheese.
  2. Once well mixed, stir in shrimp and green onions.
  3. Blend together and serve immediately.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 105
Fat 0.7 g
Carbs 8.8 g
Protein 9.3 g