Dips Under 100 Calories

Dipping into a healthy snack just got a whole lot easier with this scrumptious assortment of hot and cold spreads perfect for any party.

  • Warm Caramelized Onion Dip
    Maureen Callahan, RD, Oxmoor House

    Warm Caramelized Onion Dip

    Take the indulgent flavor of caramelized onions one step further by whipping them into a gooey cream cheese-based dip served straight from a warm oven. Leftovers? Use them for panini or roasted meat sandwiches.
  • Greek Spinach Dip
    Maureen Callahan, RD, Photo: James Baigrie; Randy Mon

    Greek Spinach Dip

    Forget spinach dips that are laden with fat. This dreamy version starts with a base of fat-free Greek yogurt and then builds in rich Greek-style flavor with fresh sauteed spinach, feta cheese, garlic, dill, scallions and lemon.
  • Lima Bean Dip (Salsa di Fagioli)
    Maureen Callahan, RD, Photo: Randy Mayor; Styling: Jan Gautro

    Lima Bean Dip

    Frozen lima beans form the base of this simple hummus-style dip made quickly in the blender with toasted sesame seeds, lemon juice, garlic and extra virgin olive oil. The light green color is a refreshing change of pace for holiday parties and potlucks.
  • Garlicky White Bean Dip
    Maureen Callahan, RD, Photo: Thomas J. Story; Styling: Dan Becker

    Garlicky White Bean Dip

    Canned white beans morph into a restaurant-style dip laced with garlic, olive oil, lemon zest and fresh oregano. Better make a double batch; company will scrape the bowl clean on this one.
  • Baba Ghanoush
    Maureen Callahan, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Baba Ghanoush

    A popular Middle Eastern spread undergoes a skinny makeover by building flavor with lots of roasted eggplant and small amounts of sesame seed paste (tahini), toasted pine nuts, cumin seeds, lemon juice and garlic.
  • Cuban Black Bean Dip
    Maureen Callahan, RD, Photo: Beth Dreiling Hontzas; Styling: Buffy Hargett

    Cuban Black Bean Dip

    Perfect for those last-minute gatherings, this easy spread combines black bean soup mix with sour cream, cumin, chipotle chile powder and a splash of olive oil. Mixed right in the serving bowl, clean-up is lightning fast.
  • Roasted Garlic, Poblano, and Red Pepper Guacamole with Homemade Tortilla Chips
    Maureen Callahan, RD, Photo: Oxmoor House

    Roasted Garlic, Poblano, and Red Pepper Guacamole with Homemade Tortilla Chips

    When storing this guacamole, press plastic wrap against its surface to keep it from turning brown. You can use it to liven up a turkey sandwich or as a condiment in a vegetable wrap.

  • Pumpkin Dip
    Maureen Callahan, RD, Photo: Oxmoor House

    Pumpkin Dip

    Canned pumpkin makes it easy to whip up this sweet treat. Make sure to purchase 100% pure pumpkin and not pumpkin pie filling.

  • Mango Salsa
    Maureen Callahan, RD, Photo: Quentin Bacon

    Mango Salsa

    Combine fresh chopped mango with fresh or jarred fruit salsa for a fruity take on this favorite Mexican appetizer.

  • Blue Cheese-Artichoke Dip
    Maureen Callahan, RD, Oxmoor House

    Blue Cheese-Artichoke Dip

    Blue cheese amps up the flavor for a little twist on the traditional artichoke appetizer. The dip holds up well for about two hours after the cook time. Serve with pita chips or toasted baguette slices.
  • Creamy Garbonzo Dip with Sun-Dried Tomatoes
    Maureen Callahan, RD, Oxmoor House

    Creamy Garbanzo Dip with Sun-Dried Tomatoes

    This is a great go-to party dip for adults and kids. Serve it with Baked Pita Chips or fresh veggies like jicama or celery. You can even spread it on a chicken sandwich.

  • <p>Caramelized Onion Dip</p>
    Maureen Callahan, RD

    Caramelized Onion Dip

    Onion dip gets a redo in this updated version of Carmelized Onion Dip. Onions are slow-cooked to bring out their natural sweet flavor, and Greek yogurt is added in place of sour cream for a healthier twist.

  • Roasted Eggplant Dip
    Maureen Callahan, RD, Photo: Antonis Achilleos

    Roasted Eggplant Dip

    This veggie-loaded Roasted Eggplant Dip is low in calories, but tastes like an indulgence. Spread any leftover dip on a sandwich, top pasta with it, or serve alongside grilled chicken as a healthy sauce.


  • Zesty Green Goddess Dip
    Maureen Callahan, RD, Photo: John Autry

    Zesty Green Goddess Dip

    Because fresh herbs are increasingly available, you can make this tangy, peppery dip year-round.

  • Smoked Salmon Dip
    Maureen Callahan, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Smoked Salmon Dip

    A breeze to make, this elegant spread of smoked salmon, light cream cheese, dill and lemon juice comes together quickly in the food processor. Keep the ingredients on hand for last minute parties or potlucks.
  • Hot Crab Dip
    Maureen Callahan, RD, Becky Luigart-Stayner

    Hot Crab Dip

    For those special occasions when you need to impress, splurge on lump crab meat and whip up this light spread that fashions its creamy texture from a combination of fat free cottage cheese and light cream cheese.
  • Creamy Artichoke Dip
    Maureen Callahan, RD, Becky Luigart-Stayner

    Creamy Artichoke Dip

    Guaranteed to be the “hit of the party,” this oven-baked favorite combines cream cheese, light mayonnaise, and artichoke hearts with Parmesan cheese. Be sure to use frozen artichoke hearts for the best flavor; canned ones just don’t compare.
  • Parmesan-Sour Cream Dip
    Maureen Callahan, RD

    Parmesan-Sour Cream Dip

    Cheesy and creamy, this dip only tastes unhealthy! Mayonnaise, Parmesan, sour cream, and garlic combine to create a crowd-pleasing veggie dip.
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