15 Healthy Vegan dips and spreads recipes


Share post:

Vegan dips and spreads recipes: Dips and spreads make glorious condiments, snacks, and celebration food.

However, they’re sometimes loaded with high calorie ingredients, salt, sugar, and different additives.

All the same, you don’t need to depend on store-bought products. At home, you should utilize whole foods to make your personal varieties which might be simply as tasty but much extra nutritious.

Here are 15 healthy dips and spreads — with recipes.

1. Ranch Greek yogurt dip

Using Greek yogurt as a base for dip is an easy way to boost your snack’s nutrients.

In explicit, Greek yogurt dips are much increased in protein than these made with sour cream. Eating protein-rich foods has been proven to assist boost fullness and metabolism, which can assist weight loss (1Trusted Source2Trusted Source3Trusted Source4Trusted Source).

This recipe makes roughly 4 servings and tastes just like ranch dressing. You can serve it with celery and carrot sticks.


  • 1 cup (225 grams) of plain Greek yogurt
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of dried dill
  • 1/2 teaspoon of dried parsley
  • salt to taste


  1. Whisk the Greek yogurt, garlic powder, onion powder, dill, and parsley in a small bowl.
  2. Taste, add salt as desired, and take pleasure in.


  • Calories: 48
  • Protein: 5 grams
  • Carbs: 2.5 grams
  • Fat: 2 grams

2. Honey mustard

Honey mustard makes a delicious spread for sandwiches and a incredible dip for chicken and veggies.

What’s extra, making it at home is extremely easy — and you’ll be able to eliminate the unhealthy ingredients that store-bought varieties contain.

You’ll want to make use of mustard as a base, so be sure you search for varieties that don’t have any additives. Alternatively, you can also make your personal.

Combine 2 tablespoons (6 grams) of whole mustard seeds with 1/4 cup (25 grams) of ground mustard, 1/2 teaspoon of salt, 1/4 cup (60 ml) of water, and 1 tablespoon (15 ml) of white vinegar. Cover and retailer at room temperature for two days before having fun with.

The recipe for honey mustard below yields roughly 4 servings.


  • 1/4 cup (60 ml) of honey
  • 1/4 cup (60 grams) of plain, nonfat Greek yogurt
  • 1/4 cup (60 grams) of Dijon mustard (selfmade or store-bought)
  • 1 tablespoon (15 ml) of lemon juice


  1. In a small bowl, whisk the honey, Greek yogurt, Dijon, and lemon juice.
  2. Serve instantly, or retailer in an hermetic container in the fridge for a number of hours before serving.


  • Calories: 86
  • Protein: 1 gram
  • Carbs: 18 grams
  • Fat: 0 grams

3. Lemon-herb white bean dip

White beans make an glorious base for dips as a result of of their smooth, creamy texture.

They’re also high in plant-based protein and fiber, which might keep you feeling full and promote good digestive health (4Trusted Source5Trusted Source6).

Serve this lemon-and-herb white bean dip with chopped veggies, such as carrots, radishes, and bell peppers, or use it as a spread for veggie wraps and sandwiches. The recipe makes 6 servings.


  • 2 cups (520 grams) of white beans, drained and rinsed (about 1 can)
  • 1 tablespoon (15 ml) of lemon juice
  • 1 teaspoon of fresh rosemary, chopped
  • 1/8 teaspoon of ground black pepper
  • 1/4 cup (60 ml) of olive oil


  1. Add all of the ingredients besides the olive oil to a food processor or high-powered blender.
  2. Pulse or mix, steadily pouring in the olive oil, till the ingredients smoothen.
  3. Add extra olive oil or a small amount of water if wanted.


  • Calories: 147
  • Protein: 4 grams
  • Carbs: 12 grams
  • Fat: 10 grams

4. Peanut butter fruit dip

Fruit is a healthy, easy snack, and serving it with a dip can present much more nutrients.

This peanut butter dip is loaded with protein, fiber, and healthy fat, and takes only a couple of minutes to organize (7Trusted Source).

It makes 4 servings and tastes nice with apples, bananas, grapes, and pears.


  • 1/2 cup (128 grams) of creamy peanut butter
  • 1/4 cup (60 grams) of unsweetened almond milk
  • 2 teaspoons (15 ml) of honey
  • 1/2 teaspoon of vanilla extract


  1. Add all of the ingredients to a small mixing bowl.
  2. Whisk till smooth.


  • Calories: 208
  • Protein: 7 grams
  • Carbs: 10 grams
  • Fat: 17 grams

5. Garlic avocado spread

This creamy, nutritious spread can be utilized on sandwiches, wraps, and whilst a base for pizza.

Avocados are an glorious supply of monounsaturated fatty acids, which can boost heart health. They also present vitamins C and E, two antioxidants that assist struggle underlying cell damage and help healthy skin (8Trusted Source).

The following recipe makes 2 servings.


  • 1 avocado, peel and seed eliminated, diced
  • garlic cloves, minced
  • salt and pepper to taste


  1. Mash the avocado in a small bowl with a fork.
  2. Add the garlic cloves and mix into the spread, sprinkling in salt and pepper in the event you need.


  • Calories: 189
  • Protein: 4 grams
  • Carbs: 13 grams
  • Fat: 15 grams

6. Buffalo chicken dip

Buffalo chicken dip is a tasty snack for events and sport days.

This mild model of the traditional dip makes use of Greek yogurt instead of cream cheese — in addition to different healthful ingredients.

Serve it with celery sticks or baked tortilla chips. This recipe offers 4 servings.


  • 1 cup (225 grams) of plain Greek yogurt (whole, low fat, or nonfat)
  • 1/4 cup (60 ml) of hot sauce, extra to taste
  • 1/2 teaspoon of garlic powder
  • 2 cups (280 grams) of shredded chicken breast, cooked
  • 2 tablespoons (6 grams) of fresh chives, extra to taste


  1. In a mixing bowl, whisk the Greek yogurt, hot sauce, and garlic powder.
  2. Add the shredded chicken and stir till coated. Serve cold topped with fresh chives.
  3. Alternatively, you’ll be able to switch the dip to an oven-safe dish and heat at 300°F (150°C) till warmed through (10–15 minutes), or microwave on high for two–3 minutes.


  • Calories: 122
  • Protein: 12 grams
  • Carbs: 8 grams
  • Fat: 5 grams

7. Spiced butternut squash dip

This squash-based dip doubles as a side and a healthy dessert.

It will be simply spread on bread or used as a dip for veggies. For a calmly sweet spin, serve it with apple slices or cinnamon pita chips.

Butternut squash is loaded with a number of nutrients, including vitamin C, which is significant for correct immune perform and wound therapeutic (9Trusted Source10Trusted Source).

This recipe makes 4 servings.


  • 2 cups (480 grams) of mashed butternut squash or butternut squash purée
  • 3 tablespoons (45 ml) of olive oil
  • 1/4 teaspoon of cinnamon
  • 1/8 teaspoon of nutmeg
  • 1 teaspoon of fresh rosemary, chopped
  • salt to taste


  1. Combine all ingredients in a food processor or high-powered blender. Blend till smooth.
  2. Taste and add extra seasonings if desired.


  • Calories: 140
  • Protein: 2 grams
  • Carbs: 13 grams
  • Fat: 11 grams

8. Southwest black bean dip

This filling, flavorful dip comes together in minutes and is rich in protein and fiber.

Black beans are also an glorious supply of folate, a B vitamin that’s mandatory for red blood cell formation (11Trusted Source12Trusted Source).

This recipe makes 4 servings. Serve with baked tortilla or vegetable chips.


  • 2 cups (520 grams) of black beans, drained and rinsed (about 1 can)
  • 1 cup (250 grams) of corn, fresh or thawed
  • 1 bell pepper, diced
  • 2 cloves of garlic, minced
  • 1/2 teaspoon of chili powder
  • 1 teaspoon of lime juice


  1. Add the black beans, corn, bell pepper, and garlic to a small bowl.
  2. Add chili powder and lime juice, then mix till coated.


  • Calories: 153
  • Protein: 9 grams
  • Carbs: 29 grams
  • Fat: 1 gram

9. Everything seasoning hummus

This selfmade hummus is creamy and flavored with all the things bagel seasoning.

You can spread it on sandwiches or wraps and use it as a dip for fresh vegetables and fruit. This recipe yields 4 servings.


  • 2 cups (500 grams) of chickpeas, drained and rinsed (about 1 can)
  • 2 cloves of garlic, minced
  • 1/4 cup (60 ml) of olive oil
  • 1 tablespoon (9 grams) of sesame seeds
  • 1 teaspoon of poppy seeds
  • 1 teaspoon of onion powder
  • salt to taste


  1. Add the chickpeas, garlic, and olive oil to a food processor or high-powered blender. Pulse or mix till smooth, and add extra olive oil or water to thin it out if wanted.
  2. Transfer to a bowl and add the sesame seeds, poppy seeds, and onion powder. Stir before serving.


  • Calories: 241
  • Protein: 7 grams
  • Carbs: 18 grams
  • Fat: 18 grams

10. Smoked paprika lentil dip

This dip packs a smoky punch and is nice for whole grain pita chips. It also makes a good filling for wraps.

What’s extra, lentils are loaded with plant-based protein, fiber, and iron — a mineral that promotes blood health and helps transport oxygen all through your body (13Trusted Source14Trusted Source).

This dip makes roughly 4 servings.


  • 2 cups (280 grams) of lentils, cooked
  • 2 cloves of garlic, minced
  • 2 teaspoons (5 grams) of smoked paprika
  • 1 tablespoon (15 ml) of lemon juice
  • 1 tablespoon (15 ml) of olive oil
  • salt to taste


  1. Combine the lentils and garlic in a bowl.
  2. In a separate bowl, whisk the paprika, lemon juice, and olive oil. Pour over the lentils and mix till coated.


  • Calories: 151
  • Protein: 9 grams
  • Carbs: 21 grams
  • Fat: 4 grams

11. Apple pie cottage cheese dip

This healthy dessert dip is sweet, fruity, and decadent.

Its cottage cheese boasts 24 grams of protein per cup (226 grams), making it an incredibly filling snack (15Trusted Source).

Serve with apple slices, whole grain crackers, or pita chips. This recipe makes 2 servings.


  • 1 cup (225 grams) of cottage cheese
  • 1/2 cup (252 grams) of unsweetened apple sauce
  • 1/2 teaspoon of cinnamon


  1. Mix all of the ingredients in a bowl.


  • Calories: 119
  • Protein: 12 grams
  • Carbs: 13 grams
  • Fat: 3 grams

12. Mashed pea spread

dips and spreads

This vibrant pea-based snack tastes nice on toast, sandwiches, wraps, and even veggie pizzas.

Peas are also loaded with nutrients, including potassium, calcium, and magnesium, that regulate blood pressure and might lower your risk of heart disease (16Trusted Source17Trusted Source).

This recipe yields 4 servings.


  • 2 cups (290 grams) of green peas, fresh or thawed
  • 1/2 cup (112 grams) of feta cheese
  • 2 tablespoons (30 ml) of olive oil
  • 1 tablespoon (15 ml) of lemon juice


  1. Put peas in a mixing bowl and mash with a fork.
  2. Add the feta cheese, olive oil, and lemon juice, then mix.


  • Calories: 169
  • Protein: 7 grams
  • Carbs: 12 grams
  • Fat: 11 grams

13. Cilantro-lime avocado dip

Mashed avocado makes a fantastic dip for veggies, whole grain or seed crackers, and baked tortilla chips. It’s also a delicious sandwich spread.

To boost your go-to avocado dip, try including fresh cilantro and lime juice.

This recipe makes enough for two people.


  • avocado, skin and seed eliminated, diced
  • 1 lime, juiced
  • 2 tablespoons (6 grams) of fresh cilantro
  • sea salt to taste


  1. In a mixing bowl, mash the avocado with a fork.
  2. Add the lime juice, cilantro, and salt, then mix till mixed.


  • Calories: 148
  • Protein: 2 grams
  • Carbs: 17 grams
  • Fat: 11 grams

14. Chocolate cashew spread

Cashews will be blended into dairy-free dips and spreads to make them rich and creamy.

They also present nutrients like potassium and unsaturated fat, which can assist reduce blood pressure and increase HDL (good) cholesterol levels (18Trusted Source19Trusted Source).

This chocolatey spread tastes nice with apple slices or pita chips. The recipe below makes 4 servings.


  • 1 cup (112 grams) of raw cashews
  • 1/4 cup (20 grams) of unsweetened cocoa powder
  • 1 tablespoon (15 ml) of maple syrup
  • 1 tablespoon (15 ml) of coconut oil, melted


  1. Combine the cashews, cocoa powder, and maple syrup in a food processor or high-powered blender. Pulse or mix till smooth. You may have to make use of a spatula to scrape the edges every so typically.
  2. Pour in the coconut oil while mixing or pulsing.


  • Calories: 252
  • Protein: 6 grams
  • Carbs: 18 grams
  • Fat: 20 grams

15. Pumpkin ricotta dip

For a sweet, rich deal with with easy ingredients, try this cheese-based pumpkin dip.

Pumpkin is an glorious supply of provitamin A, which is critical for correct immune perform, while ricotta cheese is full of satisfying protein (20Trusted Source21Trusted Source22Trusted Source).

You can serve this tasty dip with apples, pears, pita chips, or fresh veggies. The recipe yields 6 servings.


  • 2 cups (492 grams) of part-skim ricotta cheese
  • 1 cup (240 grams) of pumpkin purée
  • 2 teaspoons (10 ml) of maple syrup
  • 1/2 teaspoon of cinnamon


  1. Mix all of the ingredients in a small bowl.


  • Calories: 134
  • Protein: 10 grams
  • Carbs: 9 grams
  • Fat: 7 grams

The bottom line (Vegan dips and spreads recipes)

Healthy dips and spreads not only make glorious snacks, desserts, and condiments but also present a boost of nutrition.

With healthful, tasty ingredients, the dips on this listing are nutritious and easy to make.


  1. Nutrient-Packed: Dive into deliciousness with a side of vitamins! Healthy dips and spreads often incorporate nutrient-rich ingredients like veggies, beans, or nuts, giving you a tasty way to sneak in some extra goodness.
  2. Versatility: Spread the love! From crunchy veggies to crispy crackers, healthy dips and spreads are the chameleons of the culinary world, ready to elevate any snack or meal to new heights of flavor.
  3. Weight Management: Snack your way to success! Opting for healthy dips and spreads can help you stay on track with your weight management goals, satisfying cravings without derailing your progress.
  4. Digestive Health: Keep your gut in check! Many healthy dips and spreads contain fiber-rich ingredients that support digestive health, keeping things running smoothly in the ol’ digestive department.
  5. Easy to Make: No culinary degree required! Whip up a batch of healthy dip or spread in minutes with just a few simple ingredients and a blender or food processor—no fancy kitchen gadgets necessary!
  6. Customizable: Channel your inner flavor wizard! With endless ingredient combinations and flavor profiles to explore, healthy dips and spreads offer a playground for your taste buds to frolic in.
  7. Socially Acceptable Double-Dipping: Dive in without judgment! When you’re indulging in healthy dips and spreads, double-dipping becomes a socially acceptable practice—after all, who can resist going back for seconds?


  1. Calorie Creep: Watch out for sneaky calories! While healthy dips and spreads may seem innocent enough, overindulging can quickly turn your snack time into a calorie-laden affair, so practice portion control to avoid a dip-induced calorie coma.
  2. Sodium Sneak Attack: Beware the salty sabotage! Some store-bought dips and spreads can be loaded with sodium, so check labels carefully to avoid falling victim to a sodium sneak attack.
  3. Allergy Alert: Peanuts, beware! Many healthy dips and spreads contain common allergens like nuts or dairy, so be mindful of your guests’ dietary restrictions when serving up these tasty treats at gatherings.
  4. Ingredient Intolerance: Beans, beans, the musical fruit… For some folks, certain ingredients commonly found in healthy dips and spreads—looking at you, beans—can lead to digestive discomfort, so proceed with caution if you’re prone to tummy troubles.
  5. Dip Discoloration: Say goodbye to pristine presentation! As you and your fellow dippers dive into a bowl of healthy dip, expect the once-perfect presentation to devolve into a colorful mishmash of crumbs and veggie remnants—delicious but not exactly Instagram-worthy.
  6. Storage Struggles: Battling the dip dilemma! Leftover dip can be a tricky beast to store, often turning into a sad, watery mess in the fridge overnight, so plan accordingly or prepare to bid farewell to your culinary creation.
  7. Dip Dominance: All hail the dip overlords! In the presence of a tantalizing bowl of healthy dip, other snacks and treats may pale in comparison, leading to a dip-centric diet that could leave you longing for a little variety in your culinary adventures.

People also ask

What is the healthiest dip to eat?

Ah, the quest for the holy grail of dips—the healthiest dip of them all! Well, my dip-loving friend, the healthiest dip depends on your taste buds and dietary needs. But if we’re talking general consensus, hummus takes the crown! It’s like the superhero of the dip world, packed with protein, fiber, and healthy fats, ready to rescue your snack time from mediocrity. Plus, it comes in a variety of flavors, from classic chickpea to roasted red pepper, so you can dip to your heart’s content without sacrificing flavor. So grab your veggies and crackers, and let the hummus happiness begin!

What dip is low calorie?

Ah, the eternal quest for the elusive low-calorie dip! Fear not, fellow dipper, for I have just the solution for your snack-time woes. Enter salsa, the skinny-dipping superstar of the dip world! It’s like the salsa dancer of the condiment universe, with its vibrant flavors and calorie-saving grace. With minimal calories and loads of veggies, salsa lets you dip to your heart’s content without worrying about your waistline expanding faster than your chip supply. So grab your tortilla chips—or better yet, carrot sticks—and salsa your way to snack-time satisfaction, guilt-free!

Is dip good for a diet?

Ah, the eternal dilemma: Can dip and diet peacefully coexist? Well, my fellow food explorer, it’s all about balance and moderation. While some dips can be diet-friendly, like hummus or Greek yogurt-based dips, others may lead your diet astray faster than you can say “dip me again!” So, choose wisely, my friend, and keep your dip indulgences in check. After all, there’s nothing wrong with a little dip now and then, as long as it doesn’t turn into a full-blown dive into a pool of creamy goodness. So, dip responsibly, and may your diet journey be as smooth as your dip of choice!


Related articles

Agave Nectar: A Sweetener That’s Even Worse Than Sugar?

Agave Nectar: Agave is found in various health foods and marketed as a pure, diabetic-friendly sweetener that doesn’t...

High-Fructose Corn Syrup: Just Like Sugar, or Worse?

High-Fructose Corn Syrup: Just Like Sugar, or Worse?: High-fructose corn syrup is a sugar-based sweetener, used in processed...

How Many Carbs Should You Eat per Day to Lose Weight?

How Many Carbs Should You Eat per Day to Lose Weight?: If you’re wanting to lose weight, eating...

Sunscreen: Does SPF Matter and Which One Should I Choose

Sunscreen: Does SPF Matter and Which One Should I Choose: Choosing a sunscreen could also be difficult when...