5 Tasty, Low Calorie Vegetable Dips (summer approved)

Low Calorie Mango Guacamole Dip

Getting enough veggies in your diet can be cumbersome (for some), but we all know it’s necessary for optimal health and wellness. Often folks will attempt to get more fruits and vegetables in their diet by using them as a vehicle for copious amounts of unhealthy dips and sauces. This sorta defeats the purpose for the health benefits of the fruits and vegetables, don’t ya think?

I have come up with a way to still reap the benefits of consuming more fresh veggies, without negating your healthy choices, by revamping some of my favorite low calorie vegetable dips.

Check out these amazingly delicious low calorie vegetable dips, and then share with me some of your favorites in the comments below!

Coach C’s Low Calorie Vegetable Dips

Cucumber Dill Dip

Low Calorie Cucumber Dip

Ingredients:

  • 1 cup Greek yogurt
  • 1 cup cucumber, peeled and diced
  • 1 clove garlic, minced
  • 1 Tbsp fresh dill, minced
  • 2 tsp lemon juice
  • Salt and pepper, to taste

Directions:

  1. Place all ingredients into a bowl and gently stir to combine.
  2. Refrigerate to allow flavors to marry (1 hour is sufficient).
  3. Enjoy with cutup veggies.

Chef Note: Since the cucumbers contain a lot of moisture, and so does the Greek yogurt, I often lay the cucumbers out on a paper towel to allow some of the moisture to be removed. Another option is to strain the Greek yogurt to remove the extra liquids. You can do this the night before using just a simple cheesecloth over a bowl.

Nutrition Facts:
Per recipe

  • Calories: 213
  • Total Fat: 5.35 g
  • Total Carbohydrate: 22.8 g
  • Fiber: 2.5 g
  • Protein: 22.4 g

Roasted Red Pepper Dip

Red Pepper Vegetable Dip

Ingredients:

  • 4 red peppers
  • 1 large onion, peeled and cut in chunks
  • 2 cloves garlic, peeled
  • 2 Tbsp extra virgin olive oil
  • 1½ tsp red wine vinegar
  • Salt and pepper, to taste

Directions:

  1. Preheat the oven to 425.
  2. Cut peppers into quarters and remove the seeds.
  3. Place sliced peppers into a sealable bag with remaining ingredients.
  4. Empty contents of bag onto a baking sheet, and spread out to bake evenly.
  5. Bake for 45 – 50 minutes.
  6. Remove from oven and set aside to cool.
  7. Place all ingredients into a food processor and blend until almost smooth but still textured.
  8. Refrigerate to allow flavors to marry (1 hour is sufficient).
  9. Enjoy with cutup veggies.

Nutrition Facts:
Per recipe

  • Calories: 435
  • Total Fat: 28.6 g
  • Total Carbohydrate: 46 g
  • Fiber: 12 g
  • Protein: 6.15 g

Creamy Mexican Dip

Low Calorie Vegetable Dips

Ingredients:

  • 1 cup Greek yogurt
  • ½ cup prepared salsa
  • ½ avocado
  • 1/3 cup cilantro
  • ½ tsp cumin
  • Salt and pepper, to taste

Directions:

  1. Combine Greek yogurt and salsa until well incorporated.
  2. Gently fold in remaining ingredients.
  3. Refrigerate to allow flavors to marry (1 hour is sufficient).
  4. Enjoy this tasty low calorie vegetable dip with your favorite cut up veggies.

Nutrition Facts:
Per recipe

  • Calories: 301
  • Total Fat: 12 g
  • Total Carbohydrate: 25 g
  • Fiber: 5 g
  • Protein: 23 g

Mango Guacamole Dip

Low Calorie Mango Guacamole Dip

Ingredients:

  • 2 avocados
  • 1 mango, peeled and sliced
  • 1 red bell pepper, diced
  • 1 onion, diced
  • 2 Tbsp cilantro
  • 2 Tbsp lime juice
  • Salt and pepper, to taste

Directions:

  1. Smash the avocado in a bowl.
  2. Add onion, red pepper, and garlic.
  3. Gently fold in mango, cilantro, and lime juice.
  4. Refrigerate to allow flavors to marry (1 hour is sufficient).
  5. Enjoy with cut up veggies.


Nutrition Facts:
Per recipe

  • Calories: 839
  • Total Fat: 59.5 g
  • Total Carbohydrate: 8.3 g
  • Fiber: 35 g
  • Protein: 11.3 g

Low Calorie Spinach and Artichoke Dip

Low Calorie Spinach and Artichoke Dip

Ingredients:

  • 13.75 oz artichoke hearts (canned)
  • 10 oz frozen spinach, thawed
  • 1/4 cup shallots, chopped
  • 1 clove garlic
  • 1/2 cup Greek yogurt
  • 1/2 cup avocado mayonnaise
  • 2/3 cup parmesan, grated
  • 4 oz mozzarella, shredded
  • Salt and pepper, to taste

Directions:

  1. Preheat oven to 375°F.
  2. In a food processor, chop the artichoke hearts, garlic, and shallots.
  3. Combine all the ingredients in a medium bowl.
  4. Bake for 20 – 25 minutes, until hot and cheese is melted.
  5. Serve hot/warm.
  6. Enjoy with cut up veggies.

Nutrition Facts:
Per recipe

  • Calories: 900
  • Total Fat: 56 g
  • Total Carbohydrate: 52 g
  • Fiber: 21 g
  • Protein: 62 g

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