One serving of the dip (a tenth of the total recipe) offers 133 calories, 7 g of fat, 11.5 g carbs, and 6.3 g protein. One reason this version is healthier than usual: Protein- and calcium-rich Greek yogurt takes the place of high-fat sour cream and mayo. Then coat the avocado mixture with a layer of seasoned yogurt, sprinkle the dip with green onions, bell peppers, and tomatoes, and cover with grated Mexican cheese. Per the USDA, they are rich in the carotenoids (plant pigments) lutein and zeaxanthin, which Mirkin notes help protect and maintain healthy eyes. “ Avocados are very satisfying, as well as anti-inflammatory,” Mirkin says. To make it, start with a layer of refried beans, and then top with mashed avocado. If taco dip is what gets you excited about parties for the Big Game, winter potlucks, and summer cookouts alike, this lightened-up seven-layer dip via the Picky Eater is for you. Trade high-fat potato chips for healthy veggie sticks to up the health profile of this snack even more. No matter which way you go, enjoy this in moderation: This homemade version is healthier, but it’s still high calorie. The same serving size (about 4 tablespoons ) of store-bought French onion dip contains about 100 calories, 4 g carbs, and yet only 2 g of protein, according to the USDA. A ¼ cup serving provides 89 calories, 5 g fat, 4 g carbohydrates, and 6 g protein. Bonus: This healthy dip takes only five minutes to whip up. Yogurt sneaks extra protein and calcium into the dip: One cup of plain nonfat Greek yogurt provides 25 grams (g) of protein, along with 272 milligrams (mg) of calcium (an excellent source) according to the U.S. You’ll combine dried onion flakes, garlic powder, Worcestershire sauce, mayonnaise (optional), and Greek yogurt.
Tasty recipes dips upgrade#
This homemade version is a healthy upgrade from The Kitchen Girl. Whether you’re planning to socialize safely or just up your solo snack game, here are 10 healthier twists on your classic summer cookout favorites.įrench onion dip - normally packed with high-fat sour cream and mayonnaise - is always a party favorite, especially when paired with wavy potato chips. RELATED: The 10 Best Snacks to Fight Stress at Work Other great dipping options include whole-grain crackers, lentil or bean chips, and whole-grain pita chips. While tortilla chips are fine if you eat them in moderation, it's hard to go overboard with veggie dippers like carrots, celery, cherry tomatoes, broccoli, and radishes, Andrews says. You can make even healthier choices by paying attention to what you’re dipping. Wholesome dips like salsa, butternut squash dip, tahini dip, and guacamole are also great options, she says. “ Hummus dips are very healthy and filling because they contain fiber, and they’re also a good source of protein,” says Sarah Mirkin, RDN, a physical therapist in Beverly Hills, California. Or, just look for dips that are naturally healthier. You can easily make recipes like French onion dip, spinach and artichoke dip, and queso dip more nutritious by swapping in healthier ingredients, such as plain Greek yogurt in place of sour cream, or mixing in pureed veggies like sweet potato to give cheese-heavy dips more vitamins, she says. RELATED: What to Know About Eating With Others During the COVID-19 Pandemic “Generally, dips are considered unhealthy because they’re made from high-calorie, high- saturated-fat ingredients like sour cream, mayonnaise, and cheese,” says Julie Andrews, RDN, a food and nutrition consultant in Appleton, Wisconsin. When it comes to your chips, veggie sticks, and pretzels, the question, whether you're the host or a guest, is which dip to choose - especially since dips tend to be among the least healthy options on that summer spread. One staple at any warm-weather cookout is a selection of delicious dips. It’s getting sunnier outdoors, and while the COVID-19 pandemic isn’t over, you’re probably looking forward to more outdoor, coronavirus-safe activities.
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