Eating vegetables is important for health, but it’s not always easy to get enthusiastic about plain raw veggies. Adding a tasty, healthy dip can make vegetables more enjoyable and help you eat more of them. Here’s an overview of nutritious dips and sauces to try with raw and cooked vegetables.
Why is dipping vegetables helpful?
Dips and sauces can make vegetables more appealing in several ways:
- They add flavor and creaminess.
- They introduce new textures.
- They bring out the natural sweetness of veggies.
- They add protein, healthy fats and other nutrients.
- They encourage you to eat more vegetables overall.
Research shows that pairing veggies with a tasty dip really does increase vegetable consumption. For example, one study found that when a yogurt-based dip was served with raw broccoli florets, study participants ate twice as much broccoli as when the florets were served plain.
Tips for healthy vegetable dipping
To make the most of vegetable dipping:
- Use dips to add flavor, not piles of extra calories, sodium or unhealthy fats.
- Aim for dips with some protein and healthy fats to help you feel satisfied.
- Focus on whole food ingredients like Greek yogurt, beans, tahini, hummus, cottage cheese, avocado and nut butters.
- Lighten up heavier dips by mixing in plain Greek yogurt.
- Go easy on added sugars in fruit-based dips.
- Prepare lower-sodium versions when possible.
- Dip raw and cooked veggies for variety.
- Don’t forget fresh herb garnishes!
15 healthy dip ideas for vegetables
Here are 15 nutritious dip and spread ideas to liven up your veggies:
1. Hummus
This protein-packed chickpea dip works with raw veggie sticks as well as baked pita chips. Boost nutrition by choosing brands with extra veggies mixed in.
2. Baba ganoush
For an eggplant version of hummus, try baba ganoush. Roasting the eggplant gives it a delicious smoky flavor.
3. Tzatziki
Cool and creamy tzatziki sauce is made from yogurt, cucumbers, garlic, olive oil, lemon juice, dill and mint. It’s fantastic with raw vegetables or pita bread.
4. Labneh
For an ultra-thick, spreadable yogurt cheese, try labneh. Mix in some lemon zest and olive oil for a dairy-free veggie dip.
5. Muhammara
This Middle Eastern red pepper walnut dip offers a creamy nutty flavor. Try it with slices of cucumber, bell pepper and carrots.
6. Roasted red pepper hummus
For a vibrant twist on traditional hummus, mix in some roasted red peppers. The sweet flavor pairs perfectly with vegetables.
7. White bean dip
Blending up cannellini or great northern beans makes a fiber-rich dip or spread for veggies. Add olive oil and fresh herbs.
8. Edamame dip
Puree shelled edamame with some olive oil, garlic and citrus juice for a boost of plant protein.
9. Tapenade
A blend of Kalamata olives, capers, anchovies, olive oil and herbs, tapenade offers a briny flavor contrast to raw veggies.
10. Romesco
This Spanish dip features roasted red peppers, tomatoes and ground almonds. The rich nutty taste complements vegetables or whole grain crackers.
11. Beet dip
For a colorful dip, puree roasted beets with Greek yogurt or soft goat cheese. A pinch of citrus zest brightens up the earthy flavor.
12. Caramelized onion dip
Look for healthy Greek yogurt-based versions of this party classic. The sweet onions add loads of flavor.
13. Green goddess dip
Blend yogurt, mayo or sour cream with onions, herbs, lemon and sometimes anchovies for this fresh-tasting veggie dip.
14. Ranch dip
For a lighter spin on ranch, combine Greek yogurt, milk, lemon juice and herbs. Let the flavors meld overnight.
15. Guacamole
Smash up some ripe avocados with lime juice, tomatoes, onions, cilantro and garlic for an all-time favorite veggie dip.
Healthy vegetable dip recipes
Looking for some specific recipes to try? Here are 10 delicious and nutritious vegetable dip recipes to whip up:
| Dip recipe | Main ingredients |
|---|---|
| Roasted Red Pepper Hummus | Chickpeas, roasted red peppers, tahini, olive oil, garlic |
| Artichoke Spinach Dip | Artichoke hearts, spinach, Greek yogurt, Parmesan |
| Buffalo Ranch Dip | Greek yogurt, hot sauce, ranch seasoning |
| Jalapeño Popper Dip | Greek yogurt, cream cheese, jalapeños, cheddar |
| Baked Onion Dip | Sour cream, Greek yogurt, caramelized onions |
| 7 Layer Bean Dip | Refried beans, salsa, Greek yogurt, cheese, etc. |
| Green Goddess Dip | Greek yogurt, mayo, herbs, garlic, lemon |
| White Bean Rosemary Dip | Cannellini beans, olive oil, rosemary, garlic |
| Edamame Avocado Dip | Edamame, avocado, lime juice, cilantro |
| Beet Yogurt Dip | Roasted beets, Greek yogurt, lemon zest, dill |
Choosing vegetables for dipping
The possibilities are endless when it comes to dipping vegetables! Crunchy, snappy raw veggies pair best with creamy dips. Cooked vegetables work well too, especially for scooping up bean dips and tapenades.
Here are some top picks for vegetables that are perfect for dipping:
Raw vegetables
- Carrots
- Celery
- Cucumber
- Bell peppers
- Broccoli florets
- Cauliflower florets
- Jicama
- Radishes
- Snap peas
- Green beans
- Zucchini rounds
- Romaine lettuce leaves
- Endive leaves
- Belgian endive leaves
- Snow peas
- Sugar snap peas
- Baby carrots
Cooked vegetables
- Roasted or grilled eggplant
- Roasted cauliflower or Brussels sprouts
- Baked sweet potato fries
- Sauteed zucchini or green beans
- Steamed broccoli or carrots
- Roasted beets
- Roasted root vegetables like parsnips
Dippable breads
- Whole grain crackers
- Baked pita chips
- Celery sticks
- Carrot sticks
- Jicama sticks
- Sliced bell peppers
- Sliced cucumbers
- Broccoli and cauliflower florets
Serving ideas for veggie dipping
Once you’ve chosen your vegetables and made your dips, it’s time for the fun part – digging in! Here are some tips for serving:
- Dip skewers – Skewer vegetables like cucumbers, cherry tomatoes and bell peppers for easy dipping.
- Prep on a tray – Arrange raw veggies on a tray or platter with one or more dip options in the center.
- Individual plates – Set out small plates with portions of various dips and raw veggies for dipping.
- Dip bowls – Offer larger bowls of dips for sharing family-style at the table.
- Themed dips – Make a Mexican layer dip, Mediterranean meze platter, or crudites and cheese board.
- Garnishes – Top dips with extras like roasted chickpeas, toasted nuts, seeds, olives or fresh herbs.
Playing with presentation makes vegetable dipping even more inviting. Encourage kids to get involved by letting them make veggie faces or flowers using different dippable vegetables.
Healthy vegetable dip FAQs
Here are answers to some frequently asked questions about healthy vegetable dipping:
Are vegetable dips actually healthy?
Many vegetable dips can be part of a healthy diet. Focus on dips made from whole foods like beans, yogurt, cheese, herbs and vegetables. Avoid heavily processed dips high in sodium, saturated fat, calories and preservatives.
Which dip is healthiest for vegetables?
Some especially healthy dip options include hummus, Greek yogurt dips, black bean dip, baba ganoush, beet dip, edamame dip, and guacamole. Go for dips with nutrients like protein, calcium, and fiber.
Should you double dip with vegetable dips?
To avoid spreading germs, don’t double dip with friends. Use one dip for veggies and another for pita chips or crackers. With family, double dipping poses low risk.
Do vegetable dips go bad quickly?
Most homemade vegetable dips keep 3-5 days in the fridge. Store-bought hummus, salsa, and guacamole follow use-by dates. Discard dips when moldy or smelling unpleasant.
Can vegetable dips be frozen?
Many dips freeze well for 1-3 months, especially hummus, bean dips, pesto, tapenade, and Greek yogurt-based dips. Allow frozen dips to thaw overnight before using.
The takeaway
Dipping vegetables in tasty homemade or store-bought dips and spreads is a great strategy to eat more veggies. With so many flavorful options to try – like hummus, baba ganoush, tzatziki, guacamole and more – it’s easy to fill your plate with a rainbow of raw and cooked vegetables. Dip on for improved nutrition!
