West Wood's Blog

Healthy Dips and Spreads

By: ProHealth WWH Fitness Staff

December 14, 2021, 10:00 am - Categories: Healthy Tips, News & Updates, Nutrition / Diet Tips

It’s holiday and sports season and we have some healthy dips and spreads to add to your party menu. All recipes are courtesy of healthline.com

Ranch Greek Yogurt Dip

Approximately 4 servings. Can be served with celery and carrot sticks.
Calories: 48 / Protein: 5 grams / Carbs: 2.5 grams / Fat: 2 grams 

Ingredients:
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

Directions:
– Whisk the Greek yogurt, garlic powder, onion powder, dill, and parsley in a small bowl.
– Taste, add salt as desired, and enjoy.

Garlic Avocado Spread

Approximately 2 servings. Can be on sandwiches, wraps, and more.
Calories: 189 / Protein: 4 grams / Carbs: 13 grams / Fat: 15 grams

Ingredients:
1 avocado, peel and seed removed, diced
3 garlic cloves, minced
salt and pepper to taste

Directions:
– Mash the avocado in a small bowl with a fork.
– Add the garlic cloves and mix into the spread, sprinkling in salt and pepper if you desir

Buffalo Chicken Dip

Approximately 4 servings. Can be served with celery sticks or chips.

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

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

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

Honey Mustard

Approximately 4 servings. Can be served with chicken or veggies.

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

Ingredients:
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 (homemade or store-bought)
1 tablespoon (15 ml) of lemon juice

Directions:
– In a small bowl, whisk the honey, Greek yogurt, Dijon, and lemon juice.
– Serve immediately, or store in an airtight container in the fridge for a few hours before serving.

References:
https://www.healthline.com/nutrition/healthy-dips-and-spreads