14 Guilt-Free Chip And Dip Recipes (2024)

Reading the ingredient panel on a container of store-bought dip makes us flip! Why choose a pasty concoction of MSG, artificial flavors, and unpronounceable preservatives when a delicious, fresh dip requires little more than a spin through the food processor? While you're at it, try your hand at DIY chips—they're fun and easy to make. Plus, you can add nutritious spices and seeds and tailor the salt level to your liking. So pick a pairing and make a healthy snack.

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Spinach leaves contain high levels of folate, an important nutrient for heart health.

PREP TIME: 15 minutes /TOTAL TIME: 15 minutes /SERVINGS: 6

½ c reduced-fat mayonnaise
½ c reduced-fat sour cream
2 c baby spinach
1½ c fresh herbs (such as basil, chervil, chives, and tarragon), coarsely chopped
2 scallions, green parts only, chopped
1 Tbsp anchovy paste
1 Tbsp fresh lemon juice

COMBINEall ingredients in food processor. Pulse until smooth and green in color. Transfer to serving bowl and season to taste. (Makes 1½ cups.)

NUTRITION (per ¼ cup serving) 110 cal, 2 g pro, 4 g carb, 1 g fiber, 9.5 g fat, 3 g sat fat, 373 mg sodium

Tahini, a flavorful paste made of ground sesame seeds, packs healthy monounsaturated fats. (Bonus: you can use leftovers to make our flat bellyTahini Tuna Pita.)

PREP TIME: 10 minutes /TOTAL TIME: 10 minutes /SERVINGS: 8

1 can (14 oz) artichoke hearts, rinsed and drained
1 can (15 oz) chickpeas, rinsed and drained
2 Tbsp tahini
2 Tbsp fresh lemon juice
1 Tbsp minced garlic
1 Tbsp extra virgin olive oil
½ tsp cumin
½ tsp hot paprika
1 c chopped fresh basil

COMBINEall ingredients except basil in food processor. Pulse until smooth. Transfer to serving bowl. Stir in basil and season to taste. (Makes 2 cups.)

NUTRITION (per ¼ cup serving) 88 cal, 3 g pro, 9 g carb, 2 g fiber, 4.5 g fat, 0.5 g sat fat, 172 mg sodium

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Feta and parmesan are naturally lower in fat than some other cheeses—but have just as much flavor.

PREP TIME: 10 minutes /TOTAL TIME: 10 minutes /SERVINGS: 10

1 jar (10-12 oz) roasted piquillo or red bell peppers, rinsed and drained
2 oz feta, crumbled
⅓ c sliced almonds, toasted
⅓ c finely grated Parmesan
1 Tbsp sherry vinegar
1 lg clove garlic, minced
½ tsp red-pepper flakes

COMBINEall ingredients in food processor. Pulse until smooth. Transfer to serving bowl and season to taste. (Makes 1¼ cups.)

NUTRITION (per 2 Tbsp serving) 50 cal, 3 g pro, 3 g carb, 1 g fiber, 3.5 g fat, 1.5 g sat fat, 119 mg sodium

Clams provide lean protein as well as zinc, a mineral that bolsters your body's immune system.

PREP TIME: 20 minutes /TOTAL TIME: 20 minutes + chill time /SERVINGS: 16

2 oz turkey bacon, cooked until crisp and chopped
2 cans (6.5 oz each) whole clams, rinsed, drained, and chopped
8 oz reduced-fat cream cheese (Neufchatel), softened
½ c finely chopped red bell pepper
¼ c finely chopped shallot
¼ c reduced-fat sour cream
2 Tbsp finely chopped parsley
1 Tbsp fresh lemon juice
¾ tsp Worcestershire sauce

STIRtogether all ingredients until well combined. Season to taste. Chill, covered, at least 1 hour or until ready to serve. (Makes 2 cups.)

NUTRITION (per 2 Tbsp serving) 67 cal, 4 g pro, 2 g carb, 0 g fiber, 5 g fat, 2.5 g sat fat, 179 mg sodium

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PREP TIME: 3 minutes / TOTAL TIME: 3 minutes/ SERVINGS:16

⅔ c cottage cheese
4 Tbsp low-fat mayonnaise
1 Tbsp fat-free milk
1 Tbsp lemon juice
1 Tbsp onion flakes
1 tsp garlic salt
1 tsp dried dill

COMBINE the cottage cheese, mayonnaise, milk, lemon juice, onion flakes, garlic salt, and dill in a blender. Blend until just smooth.

NUTRITION (per 1-Tbsp serving) 21 cal, 1 g pro, 1 g carb, 0 g fiber, 1.3 g fat, 0.3 g sat fat, 129 mg sodium

Curcumin, a spicy compound found in curry powder, may help prevent colorectal cancer. (SeeSpices Can Do...What?!for more double-duty ingredients.)

PREP TIME: 5 minutes /TOTAL TIME: 30 minutes /SERVINGS: 16

1½ lb carrots, cut into 1" pieces
2 tsp olive oil
1 Tbsp mustard seeds
1½ tsp curry powder
¾ tsp cumin
1 c 2% Greek-style yogurt
½ c reduced-fat sour cream
1 Tbsp fresh lemon juice

STEAMcarrots until tender, about 20 minutes. Put in food processor.
HEAToil in small nonstick skillet over medium heat. Add mustard seeds, curry powder, and cumin. Toast, stirring, until fragrant, about 2 minutes.
ADDto food processor with remaining ingredients and pulse until smooth. Season. (Makes 4 cups.)

NUTRITION(per ¼ cup serving) 44 cal, 2 g pro, 5 g carb, 1 g fiber, 2 g fat, 1 g sat fat, 34 mg sodium

PREP TIME: 5 minutes / TOTAL TIME: 5 minutes / SERVINGS:12

2 c cooked beans, such as cannellini, pinto, or great Northern
2 Tbsp extra-virgin olive oil
2 Tbsp prepared horseradish
¼ c finely chopped onion
¼ tsp salt
2 scallions, trimmed and finely chopped

COMBINE the beans, oil, horseradish, and onion in a blender or food processor. Process until smooth, adding a little water if necessary. Sprinkle with the salt. Garnish with the scallions. Makes 1½ cups

NUTRITION (per 2-Tbsp serving) 60 cal, 3 g pro, 8 g carb, 4 g fiber, 2.5 g fat, 0 g sat fat, 125 mg sodium

PREP TIME: 5 minutes / TOTAL TIME: 9 minutes / SERVINGS:8

1 c frozen shelled edamame
⅔ c packed fresh basil leaves
¼ c olive oil
1½ tsp grated lemon zest
3 Tbsp lemon juice
¼ tsp salt

COOK the edamame until tender in a small pot of boiling water, about 4 minutes. Drain. Transfer to a food processor along with the basil, oil, lemon zest, lemon juice, and salt, and puree until smooth. Makes 1 cup

NUTRITION (per 2-Tbsp serving) 80 cal, 2 g pro, 2 g carb, 1 g fiber, 7 g fat, 1 g sat fat, 75 mg sodium

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Silken tofu gives this dip a velvety texture for 66% fewer calories and 96% less saturated fat than sour cream.

PREP TIME: 5 minutes /TOTAL TIME: 5 minutes /SERVINGS: 12

1 lb frozen green peas, thawed
1 c silken tofu
1 c chopped cilantro
3 scallions, chopped
1 Tbsp fresh lime juice
1 tsp wasabi paste

COMBINEall ingredients in food processor. Pulse until smooth. Transfer to serving bowl and season to taste. (Makes 3 cups.)

NUTRITION(per ¼ cup serving) 45 cal, 3 g pro, 6 g carb, 2 g fiber, 0.5 g fat, 0 g sat fat, 52 mg sodium

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PREP TIME: 5 minutes / TOTAL TIME: 5 minutes / SERVINGS: 8

¾ c plain low-fat yogurt
1 c peeled, chopped cucumber
¼ tsp hot sauce (like Tabasco)
½ tsp cumin
½ tsp garlic powder
1 Tbsp chopped fresh mint

COMBINE the ingredients and serve with 1 cup sliced veggies, such as carrots, red bell pepper, and cucumber. Makes 1 cups.

NUTRITION (per 2-Tbsp serving) 40 cal, 3 g pro, 4 g carb, 0 g fiber, 1 g fat, 0.5 g sat fat, 45 mg sodium

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The spices in garam masala give dishes a warm, earthy taste and supply antioxidants that fight disease.

PREP TIME: 5 minutes /TOTAL TIME: 20 minutes /SERVINGS: 8

1 Tbsp dark sesame oil
1 tsp garam masala (Indian spice blend)
4 whole wheat pitas, split

1. HEAToven to 350°F. Whisk together oil, garam masala, and ½ tsp salt. Brush rough sides of pitas evenly with oil mixture. Cut each half into 12 wedges. Arrange cut side up on 2 large baking sheets.
2. BAKEin upper and lower thirds of oven until golden brown and crisp, 8 to 12 minutes. Transfer to cooling racks. (Makes 96 chips.)

NUTRITION (per serving; about 12 chips) 101 cal, 3 g pro, 18 g carb, 2 g fiber, 2.5 g fat, 0.5 g sat fat, 316 mg sodium

Russet potatoes are potassium powerhouses, beating out even bananas when it comes to this essential mineral.

PREP TIME: 15 minutes / TOTAL TIME: 55 minutes /SERVINGS: 8

3 russet potatoes (1½ lb total), scrubbed well
1½ tsp Old Bay Seasoning

1. HEAT oven to 375°F. Coat 2 large sheet pans with olive oil spray. Using a mandoline, cut half of potatoes (with skin) into very thin slices. Arrange in single layer on prepared pans. Lightly coat tops of potatoes with olive oil spray. Using a small sieve, sprinkle half of the seasoning over top.
2. BAKE in upper and lower thirds of oven until crisp and golden brown, about 20 minutes. Transfer to cooling racks.
3. REPEAT process with remaining ingredients. (Makes about 96 chips.)

NUTRITION (per serving; about 12 chips) 67 cal, 2 g pro, 15 g carb, 1 g fiber, 0 g fat, 0 g sat fat, 124 mg sodium

Chia seeds have a nutty taste and are a potent vegetarian source of brain-boosting omega-3s.

PREP TIME: 15 minutes / TOTAL TIME: 45 minutes /SERVINGS: 12

¼ c flax seeds
3 Tbsp sesame seeds
2 Tbsp chia seeds
1 lg egg white
1 tsp chili powder
6 flour tortillas (8"–10")

1. HEAToven to 350°F. Stir together seeds. Whisk together egg white, chili powder, and 1 tsp salt. Brush tops of tortillas with egg white mixture and sprinkle evenly with seeds. Cut each tortilla into 12 triangular pieces. Arrange half of chips, seed side up, in single layer on 2 large baking sheets.
2. BAKEin upper and lower thirds of oven until golden and crisp, about 15 minutes. Cool on racks. Bake remaining chips and cool. (Makes 72 chips.)

NUTRITION (per serving; about 6 chips) 108 cal, 3 g pro, 13 g carb, 2 g fiber, 5 g fat, 0.5 g sat fat, 354 mg sodium

Sea salt has larger grains than table salt and has a stronger impact on your palate, so you can use less.

PREP TIME: 5 minutes /TOTAL TIME: 30 minutes /SERVINGS: 12

1 whole wheat baguette (about 17" x 2½"), cut into ¼" slices
1 tsp sea salt

1. HEAT oven to 375°F. Arrange half of the bread in single layer on 2 large sheet pans. Lightly coat tops of bread with olive oil spray. Sprinkle with half of the salt.
2. BAKE in upper and lower thirds of oven until crisp and golden brown, about 12 minutes. Transfer to cooling racks. Repeat with remaining bread and salt and olive oil spray. Cool. (Makes about 60 toasts.)

NUTRITION (per serving; about 5 toasts) 99 cal, 3 g pro, 18 g carb, 2 g fiber, 2 g fat, 0 g sat fat, 254 mg sodium

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