Dip Into Summer season: The Healthiest Spreads for Each Occasion Desk

[ad_1] <img width="800" height="533" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-1024x682.jpg" class="attachment-large size-large wp-post-image" alt="What Are the Healthiest Dips? | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-1024x682.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips.jpg 1400w" sizes="(max-width: 800px) 100vw, 800px" /> With summer time snacks trending throughout social media, it’s time to stage up your occasion unfold with more healthy dip choices for the season.

Dips are usually not merely sidekicks to chips or veggies; they'll shine because the star of your summer time desk when crafted with healthful elements.

As a dietitian, I like demonstrating that wholesome consuming will be each enjoyable and flavorful.

Recent, vibrant dips are my best choice for summer time gatherings. They're nutrient-rich and all the time a success. There’s nothing higher than seeing the bowl empty and friends anticipating the recipe!

On this publish, I’ll share seven wholesome and engaging dips to do this summer time, together with ideas for a profitable dip unfold that everybody will take pleasure in.

<img loading="lazy" decoding="async" width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-1024x643.jpg" alt="A wooden bowl contains five ingredients: quinoa, black beans, sliced avocado, and chopped lettuce. A fork rests on the side of the bowl. To the right, there is a small dish of red sauce. A beige striped napkin is partially visible underneath the bowl. MyFitnessPal Blog" class="wp-image-46701 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-500x315.jpg 500w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-752x472.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-269x169.jpg 269w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-444x280.jpg 444w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-299x188.jpg 299w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

A Dietitian’s Prime 10 Summer season Salad Picks

Finest Wholesome Dips for Summer season Gatherings

Ditch the heavy, over-processed choices and make room for contemporary home made (or thoughtfully crafted) dips at your subsequent summer time occasion!

Whether or not you wish to attempt your hand at these simple dip recipes or purchase high quality variations, these options will deliver vitamin, taste, and a burst of shade to your summer time desk.

Every of those dips is perishable. They shouldn't be left at room temperature for greater than two hours or above 90°F for a couple of hour. Any leftovers needs to be saved in an hermetic container within the fridge.

1. Guacamole

Guacamole is a summer time traditional and all the time a crowd favourite, due to its vibrant, zesty Mexican flavors.

Key elements:

Avocado

Lime juice

Cilantro

Onion

Garlic

Non-obligatory add-ins: tomato, chilies, cumin

With a scrumptious avocado base, guacamole is wealthy in wholesome fat, micronutrients, and antioxidants that will assist forestall illnesses like diabetes and coronary heart illness (1, 2).

Commonly consuming avocados may additionally enhance digestion and intestine well being by selling useful intestine micro organism (3).

So, be at liberty to take pleasure in this “superfood” dip each day to assist assist your total well being and well-being.

If you happen to’re searching for a heartier different with extra fiber and protein that also options avocado, attempt a model made with beans, like Black Bean Guacamole.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve with a platter of contemporary veggie sticks (suppose bell peppers, carrots, and celery), entire grain tortilla chips, or seed-based crackers. Retailer leftover guacamole in an hermetic container within the fridge with an additional splash of lime juice on high to maintain it inexperienced and contemporary for a bit longer.

2. Basic Spicy Hummus

Produced from chickpeas and tahini, Basic Spicy Hummus brings a Center Jap aptitude to your summer time desk.

Key elements:

Chickpeas

Tahini

Olive oil

Lemon juice

Garlic

Cumin

A Mediterranean food plan staple, hummus is now in a single in 4 U.S. fridges (4). So, it’s one your friends are certain to take pleasure in!

Its chickpea base ensures a nutrient-rich dip filled with antioxidants, fiber, and protein—the proper energy-boosting snack (5). Plus, it could assist with weight administration, blood sugar management, and coronary heart well being (5).

Not into spicy meals? You’re in luck. Hummus is extremely versatile with numerous taste potentialities. There’s plain, roasted purple pepper, beet, lemon garlic, and extra.

If you happen to’re choosing store-bought hummus, search for choices made with olive oil for some additional heart-healthy fat (6).

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Pair it with entire grain pita chips or contemporary reduce veggies like carrots and cucumber. You too can use it as a dipping sauce for falafels or grilled kebabs of all types.

3. Tzatziki

Cool, creamy, and refreshing, tzatziki is a conventional Greek dip and the final word summer time companion for contemporary veggies.

Key elements:

Greek yogurt

Cucumber

Dill

Garlic

Olive oil

Lemon juice

The bottom of tzatziki is protein-packed and probiotic-rich Greek yogurt (7, 8, 9).

Greek yogurt gives about double the protein of standard yogurt, with much less sodium, fewer carbs, and diminished lactose (8). These qualities make it extra filling, simpler to digest, and extra blood-pressure pleasant (8).

Cucumber, one other star ingredient, is without doubt one of the most water-rich meals (10). It provides a refreshing crunch whereas naturally serving to you keep hydrated throughout these sizzling summer time days.

Dietary information: Vegetarian and gluten-free.

Dip tip: Use as a dip for entire grain pita bread, candy potato or parsnip fries, or uncooked veggies like carrots and celery. It’s additionally scrumptious as a drizzle on grilled kebabs or roasted veggies.

<img loading="lazy" decoding="async" width="1024" height="731" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-1024x731.jpg" alt="Pool Party Foods Under 250 Calories | MyFitnessPal" class="wp-image-63855 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-1024x731.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-300x214.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-768x549.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories.jpg 1330w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Pool Occasion Meals Below 250 Energy

4. Tropical Fruit Salsa

You'll be able to’t go fallacious with a traditional tomato salsa as a part of your wholesome choice. However you may elevate your summer time desk with tropical fruit salsas, reminiscent of mango or pineapple salsa.

Key elements:

Mango or Pineapple

Tomatoes

Jalapeños

Cilantro

Purple onion

Mango, pineapple, and tomatoes are all wealthy in vitamin C, a robust antioxidant that may assist battle mobile injury and enable you really feel your finest (11, 12).

Further plant compounds present in tropical fruits like mango and pineapple supply anti-inflammatory advantages, assist coronary heart well being, and contribute to total illness prevention (13).

Past their advantages, these fruits present a summer time vibe and an unbeatable burst of pure sweetness to summer time spreads.

Recent, home made salsa has the very best texture, so make it at dwelling when you’ve received the time. However when you’re selecting a store-bought tropical salsa, go for ones with minimal added sugar and decrease sodium ranges for a more healthy possibility.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Use as a topping for grilled fish or tacos, pair with entire grain tortilla or pita chips, or take pleasure in with contemporary reduce veggie sticks for a refreshing snack.

5. Baba Ghanoush

If you happen to love smoky and savory flavors, baba ghanoush, a roasted eggplant dip, is an absolute should.

Key elements:

Eggplant

Tahini

Lemon juice

Olive oil

Garlic

Baba ghanoush is usually served chilled, making it a wonderfully cool and refreshing summer time dip.

You won't be as acquainted with it, but it surely’s common all through the Mediterranean and Center East as a nutritious diet staple (14). In reality, it’s usually featured at household dinners and huge gatherings as a part of a “mezze” (assortment of small dishes) with numerous dips and spreads (14).

Baba ghanoush has a silky texture and supplies a wholesome dose of fiber and antioxidants from eggplant (15). Your crowd could be shocked—and delighted—by this one.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve baba ghanoush with whole-grain crackers or pita, fresh-cut veggies (like celery, carrots, or peppers), or rustic sourdough for a satisfying pairing.

6. Greek Yogurt Honey Dip

Greek yogurt and honey dip is a nutritious and hydrating possibility that tastes like dessert and is ideal for heat climate gatherings (16).

Key elements:

Greek yogurt

Pure honey

Cinnamon

Non-obligatory add-ins: peanut butter, darkish chocolate nibs

By now, we’ve lined that Greek yogurt is wealthy in protein and filled with useful probiotics (8, 9). However do you know that combining Greek yogurt with honey may improve its advantages even additional?

Research recommend that including honey to Greek yogurt might assist the probiotic micro organism thrive in your intestine, making it even higher to your digestive well being (8).

When having fun with this gut-friendly fruit dip with apple slices, I like so as to add peanut butter for a traditional taste pairing with additional protein and fat (17).

For a extra indulgent deal with and a lift of antioxidants, contemplate sprinkling in some low-sugar or unsweetened darkish chocolate nibs (18).

Dietary information: Vegetarian and gluten-free.

Dip tip: Pair it with sliced apples or a fruit platter as a wholesome dessert dip that each children and adults will take pleasure in.

7. Lentil Shallot Dip

Earthy and savory, Lentil Shallot Dip makes a great summer time snack for yard barbecues or picnics.

Key elements:

Lentils

Onion

Bay leaves

Shallots

Lentils, one of the protein-rich legumes (19), present a hearty base with out feeling too heavy—excellent for warm-weather snacking.

They're additionally low glycemic (gained’t spike your blood sugar) and wealthy in fiber, iron, and antioxidants, making them a wholesome selection for lengthy, energetic summer time days (19, 20).

You’ll discover lentil dips at specialty markets like Entire Meals or Dealer Joe’s. Nevertheless it’s additionally simple to make your personal, and friends will respect the trouble!

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve lentil dip with whole-grain pita chips or pita bread, oven-baked naan, fresh-cut uncooked veggies (carrots, peppers, zucchini), or whole-grain crackers.

Ideas for Constructing a More healthy Dip Unfold

Making a more healthy dip unfold to your subsequent summer time gathering is straightforward with these tricks to hold issues each nutritious and scrumptious:

Go home made: Freshly made dips allow you to management the elements for higher vitamin.

Learn the label: Search for choices made with entire meals, low sodium, minimal added sugar, and no synthetic components.

Select a nourishing base: Begin with a healthful basis reminiscent of avocado, beans, Greek yogurt, fruits, or greens. Improve it with nutrient-packed, flavorful additions like herbs, spices, citrus juice, and olive oil.

Pair with wholesome dippers: Go for colourful dippers like veggies or fruits (carrots, peppers, apple slices), or select whole-grain or seed-based chips, bread, or crackers.

Watch parts: Even wholesome dips will be calorie-dense, so serve in small pre-portioned cups or bowls to maintain issues gentle.

The Backside Line

Wholesome dips are removed from boring. With a couple of easy methods, you may take pleasure in wealthy flavors whereas staying on observe along with your wellness targets.

When making ready your subsequent summer time unfold, prioritize contemporary entire meals elements to assist your friends really feel energized and happy. Pair your dips with nutritious dippers for a well-rounded snack that stays gentle and refreshing.

Whether or not it’s black bean guacamole, tropical fruit salsa, or Greek yogurt honey dip, you now have a wide range of wholesome dip concepts to impress your friends this summer time.

Able to elevate your internet hosting expertise? Try extra easy and scrumptious MyFitnessPal recipes, and you should definitely share this information with fellow dip lovers!