Delicious Dips: 5 Healthy Recipes That Don’t Compromise on Taste

Photos: NatashaBreen/Getty Images

Eating healthy is easy with recipes like these. Get ready to flip, and double dip!

1. Healthy Spinach and Kale Greek Yogurt Dip

Inspired by Trader Joe’s dip, this healthy spinach and kale greek yogurt dip is so awesome you’ll want to eat it with a spoon!


2 cups plain Greek yogurt
3 tbsp mayonnaise
2 tbsp honey
1 cup finely chopped spinach
1 cup finely chopped kale
1/3 cup red bell pepper, finely minced
1/3 cup carrots, finely minced
1/3 cup water chestnuts, rinsed, drained and finely minced
2 thin green onions, finely chopped
2 garlic cloves, finely minced
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ tsp smoked paprika


In a medium bowl, mix all ingredients and refrigerate at least 1 hour prior to serving. Season to taste.

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2. Easy Edamame Hummus

This easy and healthy edamame hummus is a tasty twist on a classic, complete with tahini, garlic and lemon juice.


2 cups frozen shelled edamame
1 medium garlic clove, peeled
¼ cup tahini (sesame seed paste, stirred well)
3 tbsp lemon juice
3 tbsp water
½ tsp kosher salt, plus more to taste


1 Roma tomato, diced
Extra virgin olive oil
Chopped fresh flat-leaf parsley

Serve with:
Toasted pita chips
Pita bread


1) Thaw (or cook according to package directions), rinse and drain edamame. Set aside.

2) In food processor, mince garlic. Add edamame and process until somewhat smooth, scraping down the sides of the bowl as necessary. Add tahini, lemon juice, water and salt, processing until smooth. Season with additional kosher salt to taste, place in serving bowl and garnish tomatoes, parsley and a drizzle of olive oil.

3. Healthy White Bean Dip with Lemon and Thyme

Get ready to double dip because this healthy white bean dip is the perfect mix of creamy beans, garlic, lemon and thyme.


1/4 cup olive oil
2 large garlic cloves, minced
1½ cups canned white kidney (cannellini) beans, rinsed well and drained
1 tbsp fresh lemon juice
1 tbsp water
1 tsp chopped fresh thyme
½ tsp kosher salt
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper


Additional olive oil
Cayenne pepper, to taste

Serve with:

Toasted pita chips
Pita bread
Vegetable chips


1) In a small skillet, heat oil over medium heat. Add minced garlic and turn heat off immediately. Allow garlic to sit in the oil for 30 seconds and then strain out garlic pieces, reserving the flavored oil. Set aside to cool slightly and discard garlic from the sieve.

2) In a food processor, combine white beans, reserved garlic flavored olive oil, lemon juice, water, thyme, salt, black pepper and cayenne. Process until smooth, about 20 seconds. The dip may be refrigerated a few hours ahead of serving. Bring to room temperature before serving.

Makes 1½ cups

4. Lightened Up Buffalo Chicken Dip

Love buffalo wings but your waistline doesn’t? We’ve slimmed down buffalo chicken Dip to deliver flavour without all the fat.


½ (4oz) package reduced fat cream cheese, softened
1 cup plain Greek yogurt or light sour cream
½ cup Frank’s Red Hot Buffalo Wing Sauce
1 cup shredded reduced fat mozzarella or cheddar cheese, divided
¼ cup crumbled light blue cheese, divided
3 cups cooked chicken breast, shredded


Chopped green onions


1) Preheat oven to 350ºF. Coat an 8×8-inch baking dish or 9-inch cast iron skillet with non-stick cooking spray.

2) In a large bowl, whisk cream cheese, yogurt and buffalo wing sauce. Fold in ½ cup shredded mozzarella, 2 tbsp blue cheese. Pour into prepared baking dish and top with remaining ½ cup mozzarella cheese. Bake for 30 minutes, or until cheese melts and edges turn golden. Remove, top with remaining 2 tbsp blue cheese and garnished with chopped green onions. Serve immediately.

A mango salsa dip with onions and peppers served in a dark blue bowl.

5. Mango Salsa Dip

Dip, dunk or pile it high, this fresh and fantastic mango salsa is a deliciously refreshing mix of mango, onions and peppers.


2 mangoes, peeled and diced
1 cup red bell pepper, diced
¼ cup red onion, minced
1 tsp jalapeno, seeded and finely minced
2 tbsp fresh lime juice
2 tbsp olive oil
½ tsp kosher salt
¼ tsp freshly ground black pepper


In a medium bowl, combine all ingredients. Gently fold together with a rubber spatula and let the mixture sit at room temperature for at least 30 minutes. Garnish with cilantro. Serve with tortilla chips or with chicken or fish.


Authors of bestselling cookbooks Bite Me and Bite Me Too, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes and forkin’ fun at