What is the healthiest thing to dip veggies in?

When it comes to eating healthy, dipping vegetables in a tasty sauce or dressing can make it easier to get in those daily servings. But not all dips are created equal when it comes to nutrition. The healthiest dip for veggies will add flavor without too much added fat, sugar or sodium.

The Healthiest Vegetable Dips

Some of the most nutritious options to dip vegetables include:

• Tzatziki – A Greek yogurt-based dip with cucumber, garlic, olive oil, lemon juice, dill and mint.
• Hummus – A blend of chickpeas, tahini, olive oil, lemon juice, garlic and spices like cumin.
• Salsa – A fresh mix of chopped tomatoes, onion, jalapeno, cilantro and lime juice.
• Guacamole – Avocado, lime juice, onion, tomato, cilantro and spices like garlic and cumin.
• Bean dip – Blended beans like black or pinto beans mixed with spices.

These dips are high in nutrients like fiber, protein, heart-healthy fats and important vitamins and minerals. They also contain minimal added sugar and sodium, keeping them as healthy choices.

Benefits of Vegetable Dips

Dips can provide benefits when eating vegetables, including:

• Increasing vegetable consumption – Pairing veggies with a delicious, nutritious dip makes them more enjoyable to eat for both kids and adults. This can lead to increased vegetable intake to help meet daily recommendations.
• Adding nutrients – Many healthy dips contain nutrients like protein, fiber and healthy fats that complement the vitamins, minerals and antioxidants in the vegetables.
• Providing flavor – Dips add layers of delicious flavor without needing to add a lot of sugar, salt or unhealthy fats.
• Making veggies portable – Dips allow vegetables to become more portable. Carrots and celery can be dunked anywhere on-the-go.

For these reasons, don’t be afraid to double dip! Dips are an easy way to enjoy more vegetables in your diet.

Choosing the Best Dips for Your Veggies

When choosing a vegetable dip, consider these tips:

• Select dips with whole food ingredients – Choose dips made from whole foods like beans, yogurt, avocado, etc. Avoid cream or cheese-based dips which are higher in saturated fat and calories.
• Watch sodium content – Look for dips with under 300mg sodium per serving. Excess sodium can increase blood pressure.
• Avoid added sugars – Sweetened dips add unnecessary sugar. Opt for dips that get flavor from herbs and spices instead.
• Read ingredient lists – The fewer ingredients, the better. Avoid dips with long lists of processed additives.
• Get creative – Don’t limit yourself to common dips. Try different healthy ingredients like mashed chickpeas, sun-dried tomatoes, roasted red peppers, pesto or tahini.

Making your own vegetable dips can help control ingredients. But if opting for store-bought, look for varieties that are high in nutrients without excess fillers.

7 Tasty and Nutritious Vegetable Dip Recipes

Making homemade dips allows you to skip additives and customize flavors. Here are 7 healthy recipes to try:

1. Roasted Red Pepper Hummus

Ingredients:

• 1 15-oz can chickpeas, drained and rinsed
• 1 roasted red pepper from a jar, drained
• 1 garlic clove
• 3 Tbsp tahini
• 3 Tbsp olive oil
• 2 Tbsp lemon juice
• 1/4 tsp each salt and pepper

Instructions:

1. In a food processor, blend all ingredients until smooth.
2. Season to taste.
3. Store leftovers in the refrigerator for up to 5 days.

2. Curry Coconut Chickpea Dip

Ingredients:

• 1 15-oz can chickpeas, drained and rinsed
• 1/4 cup full fat coconut milk
• 1 garlic clove
• 1 tsp curry powder
• 1 tsp lime juice
• 1/4 tsp each salt and pepper

Instructions:

1. Blend all ingredients in a food processor until smooth.
2. Season to taste.
3. Store leftovers in the refrigerator for 3-4 days.

3. Avocado Basil Dip

Ingredients:

• 2 ripe avocados
• 1/4 cup Greek yogurt
• 1/4 cup packed fresh basil
• 1 garlic clove
• 2 Tbsp lemon juice
• 1/4 tsp each salt and pepper

Instructions:

1. In a food processor, blend together all ingredients until smooth.
2. Add water to thin, if desired.
3. Store leftovers in refrigerator for up to 3 days.

4. Black Bean Salsa Dip

Ingredients:

• 1 15-oz can black beans, drained and rinsed
• 1 cup salsa
• 1 avocado, diced
• 1/4 cup chopped onion
• 2 Tbsp lime juice
• 1 garlic clove, minced
• 1/4 cup chopped cilantro
• 1/4 tsp each salt and pepper

Instructions:

1. Mash black beans in a bowl until thick and pasty.
2. Mix in remaining ingredients.
3. Season to taste.
4. Serve immediately or refrigerate up to 2 days.

5. Greek Yogurt Ranch Dip

Ingredients:

• 1 cup Greek yogurt
• 1 Tbsp lemon juice
• 1 garlic clove, minced
• 1 Tbsp chopped fresh dill
• 1 Tbsp chopped fresh chives
• 1 tsp onion powder
• 1/4 tsp each salt and pepper

Instructions:

1. Whisk together all ingredients in a bowl.
2. Refrigerate for 30 minutes to let flavors blend.
3. Store leftovers for up to 5 days.

6. Healthy Eggplant Dip

Ingredients:

• 1 small eggplant
• 1/4 cup tahini
• 2 Tbsp olive oil
• 1 garlic clove
• 2 Tbsp lemon juice
• 2 Tbsp water
• 1/4 tsp each salt and pepper

Instructions:

1. Roast eggplant whole at 400°F for 25 minutes.
2. Let cool and scoop out flesh into food processor.
3. Add remaining ingredients and blend until smooth.
4. Season to taste.
5. Serve immediately or refrigerate up to 4 days.

7. White Bean Artichoke Dip

Ingredients:

• 1 15-oz can cannellini beans, drained and rinsed
• 1 14-oz can artichoke hearts, drained and rinsed
• 1/4 cup parsley
• 1/4 cup olive oil
• 3 Tbsp lemon juice
• 1 garlic clove
• 1/2 tsp oregano
• 1/4 tsp each salt and pepper

Instructions:

1. Pulse cannellini beans, artichokes and garlic in a food processor.
2. Add remaining ingredients and blend until smooth.
3. Season to taste.
4. Serve immediately or refrigerate up to 4 days.

Healthy Vegetable Dippers

Nearly any vegetable can be turned into dippers. Some of the best options include:

Vegetable	Benefits
Carrots	High in vitamin A for eye health
Celery	Hydrating; provides fiber
Bell peppers	High in vitamin C and antioxidants
Broccoli	Packed with vitamins, minerals and fiber
Cauliflower	Provides vitamin C, B6 and fiber
Cucumber	Hydrating and low in calories
Snap peas	Good source of vitamin A, C and fiber
Jicama	High in fiber and vitamin C
Radishes	Low in calories and high in vitamin C
Zucchini	Provides magnesium, vitamin C and fiber

Try mixing up the vegetables you use as dippers. Variety will provide a range of vitamins, minerals and antioxidants.

Healthy Eating Tips

Besides finding a nutritious dip, make sure your veggie dippers are part of an overall healthy diet by including:

• Lean protein – Choose lean meat, poultry, seafood, eggs, beans or tofu as a protein source.
• Whole grains – Opt for whole grain varieties of bread, pasta, rice and cereal.
• Low fat dairy – Pick milk, yogurt and cheese options that are low fat or fat free.
• Heart healthy fats – Use plant-based oils like olive, canola or avocado oil in cooking and dressings.
• Water – Stay hydrated by drinking water instead of sugary beverages.
• Limit sweets – Satisfy occasional sweet cravings with fresh fruit instead of candy, cookies and cakes.

A balanced diet paired with regular exercise will provide optimal health benefits.

The Bottom Line

Dipping crunchy, wholesome vegetables into a creamy, flavorful dip can make it easier to get in your daily vegetable servings. Choose dips made from nutritious ingredients like Greek yogurt, beans, avocado and tahini to get the most benefits. Prepare your own dips at home so you can control what goes into them. Pair with a variety of fresh vegetables for a healthy snack or light meal that satisfies.