Dip Recipes

by Staci O’Connor MS, RD, CDN

Here are some dips that you can make on the weekend, portion out ahead of time, and have for a snack in the afternoon.  Just throw all the ingredients into a food processor, give it a whirl, portion out, and have a healthy go to snack.  Healthy dippers include:  baby carrots, radishes, celery sticks, sliced peppers, broccoli or cauliflower florets, jicama, or sugar snap peas.

 Happy Hour Hummus

Serves 13 (serving size: 1/4 cup)        Total time: 5 Minutes


5 tablespoons water

1/4 cup fresh lemon juice

1/4 cup tahini (roasted sesame seed paste)

3 tablespoons olive oil

1/2 teaspoon salt

2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained

1 garlic clove, crushed

1/2 teaspoon paprika (optional)

Fresh chopped flat-leaf parsley (optional)

1 tablespoon pine nuts, toasted (optional)


  1. Place first 7 ingredients in a food processor; process until smooth, scraping sides as necessary. Spoon hummus into individual containers. Sprinkle with paprika, parsley, and pine nuts, if desired.


Easy Guacamole

This easy guacamole is rich in heart-healthy monounsaturated fats. Leave the seeds in the jalapeño for heat or seed the pepper for a milder guacamole.

4 Servings (1/4 cup serving size)              Total time: 20 Minutes.


1 1/2 tablespoons coarsely chopped red onion

1 tablespoon fresh lime juice

1/8 teaspoon salt

1 garlic clove

1/2 small jalapeño pepper

1 ripe peeled avocado

1 tablespoon cilantro leaves


  1. Place first 5 ingredients in a food processor; pulse 5 times or until finely chopped. Add avocado; process until smooth. Sprinkle with cilantro.


Black Bean Hummus

Instead of chickpeas, you can use black beans to make this Middle Eastern dip. And for a bit of extra flavor, stir in jalapeño pepper and lime juice.

Serves 8 (serving size 3 1/2 Tbsp hummus & 3 pita wedges)      Total time: 20 Minutes


1/2 cup chopped fresh cilantro, divided

2 tablespoons tahini (roasted sesame seed paste)

2 tablespoons water

2 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

3/4 teaspoon ground cumin

1/4 teaspoon salt

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 garlic clove, peeled

1/2 small jalapeño pepper, seeded

3 (6-inch) whole wheat pitas


  1. Preheat oven to 425°.
  2. Place 1/4 cup cilantro, tahini, and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with remaining 1/4 cup cilantro.
  3. Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.


Roasted Garlic, Poblano, and Red Pepper Guacamole



6 garlic cloves, unpeeled

1 medium red bell pepper

1 medium poblano pepper

1/4 cup finely chopped green onions

2 tablespoons chopped fresh cilantro

2 teaspoons fresh lime juice

1/4 teaspoon kosher salt

1 ripe peeled avocado, seeded and coarsely mashed


6 (6-inch) corn tortillas, each cut into 8 wedges

2 teaspoons fresh lime juice

1/4 teaspoon kosher salt

Cooking spray


  1. Preheat oven to 450°.
  2. To prepare guacamole, wrap garlic cloves in foil; bake at 450° for 15 minutes or until soft. Let cool slightly; remove skins. Place garlic in a medium bowl; mash with a fork.
  3. Preheat broiler.
  4. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened, turning frequently. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Add peppers, onions, and next 4 ingredients (through avocado) to mashed garlic; stir well.
  5. Reduce heat to 425°.
  6. To prepare chips, combine tortilla wedges, 2 teaspoons juice, and 1/4 teaspoon salt in a large bowl, tossing to coat. Arrange the tortillas in a single layer on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until crisp and lightly browned, turning once. Cool 5 minutes. Serve with guacamole.