When it comes to snacks, dips are among the most dangerously delicious choices. Not only are they often high in fat and calories, but they’re also so easy to overeat—making them a double whammy threat to your weight loss goals. But it doesn’t have to be that way! When you snack smart with health-conscious choices, you can keep your taste buds and your scale happy.
But are there really healthy dip options out there? According to nutrition coach Kate Lyman, the answer is yes! Smart swaps and a little creativity can go a long way. “A more calorie-conscious dip can be made by swapping out more calorie-dense ingredients like sour cream or mayo for higher protein, lower calorie ingredients like Greek yogurt,” she explains. “Or you can spot some great alternatives in the grocery store if you know where to look.” Here are five low-calorie dips that you can enjoy (relatively) guilt-free.
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1. Trader Joe’s Reduced Guilt Spinach & Kale Greek Yogurt Dip
We're big fans of Trader Joe's over here, and the good news is that this beloved grocery store's wide selection of snacks offers plenty of better-for-you options. Spinach artichoke dip is an undeniably delicious choice, but it's often not the healthiest; this option is an exception, as it's removed the heavy cream and cheese base. "While guilt has no place in our food choices," says Lyman, "this dip is more calorie conscious at 30 calories per 2 TBSP." It's creamy, flavorful, and perfect for pairing with fresh veggies or whole grain crackers. Yes, please!
2. High Protein Cheesecake Dip
"Cheesecake" and "healthy" may sound like contradictory words, but this recipe will make you rethink that. Perfect for those of us with a sweet tooth, it's macro-friendly and low-guilt. "For a sweet dip (great paired with berries!) try this High Protein Cheesecake Dip," Lyman suggests. It's made with high-protein ingredients like benefit-packed Greek yogurt and can be whipped up quickly at home. Get the recipe here.
3. "Guacasalsa"
Attention, lovers of Mexican cuisine! We know all too well how easy it is to fill up on chips and guac before the main dish even arrives at the table. And while guacamole is delicious and perfectly fine in moderation (Avocado is great for you!), it is quite calorie-dense due to its high fat content. Lyman's solution? Lighten it up with some salsa! "For a calorie-friendly spin on guacamole, you can mix guacamole with salsa to create a 'guacasalsa' that isn’t as high in fat or as calorie-dense." Creamy, tangy, and perfect for dipping.
4. Lemon-Roasted Cauliflower Hummus
There are a lot of benefits to hummus—healthy fats are crucial, and when you dip veggies in it, you're adding even more nutrients to the mix. But this isn't the best dip to overindulge in, especially if you're trying to lose weight, as it's fairly calorie-dense due to the tahini and olive oil. For a lighter option, try Lyman’s cauliflower-based version. "A lower-calorie spin on hummus can be a cauliflower hummus with the same flavor and texture but less calorie dense," she says. Try her lemon-roasted cauliflower hummus recipe here.
5. Cottage Cheese Queso
Where there's guac and salsa, queso is likely nearby. Unfortunately, cheesy dips should typically be avoided if you're maintaining a calorie-conscious diet. But that's where this cottage cheese queso is different. "Cottage cheese is having a moment, and rightfully so," says Lyman. "It’s a lower-calorie, higher-protein alternative to other dip bases like mayo or cream cheese." She recommends blending cottage cheese, shredded cheese, green chiles, garlic powder, and seasonings for a creamy, satisfying queso that’s much lighter than the typical variety. Sounds delicious!
The Bottom Line
So, there you have it: shedding pounds doesn't have to mean saying goodbye to delicious dips! When you replace calorie-dense varieties with these smart alternatives, you can stay satisfied while working towards your goals. As Lyman puts it, these dips "help you eat food you love while still being conscious of your overall intake." It's the best of all worlds!
