Flip The Dip: 9 Dips & Sauces That Will Amaze You

mexican nachos crisps with dipEver heard the saying the the “secret is in the sauce?” And that saying is mainly true. When you look at most of the so-called “healthy” dishes, their calorie and fat intake is nearly doubled or even tripled when you add most sauces. Even when you talk about healthy raw vegetables, they quickly turn a corner to bad foods when you immerse them in popular dips.

So we’ve gathered the best tasting and the best-for-you dips and sauces that will please your tastebuds and your waist line.


Avocado Feta Dip
Looking for a way to give avocado a little more edge? This creamy spread adds salty feta for just enough bite while lemon juice, scallions, and parsley keep things light. A few pulses in the food processor whips this tasty dip together in a matter of minutes. Minimum effort and maximum results make this recipe a real winner.
1 avocado – diced and removed from peel
4 oz feta cheese
1 lemon – juiced
2 or 3 scallions – roughly chopped
1 large handful of parsley
8 twists of black pepper (from a pepper mill)

Mango Guacamole
For a guacamole that’s truly memorable, try adding a bit of mango. The combination of the juicy fruit and avocado double team it on the vitamin C and fiber, making this one dip that’s as healthful as it is delicious. It might just be the ultimate sweet and savory snack.
3 ripe avocados
1 mango, peeled and diced
1 small tomato, diced
half of a jalapeño pepper, diced1
juice from 1 lime
salt, to taste

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Black-Eyed Pea Dip
Black-eyed peas don’t get nearly enough attention these days (especially the ones not associated with Fergie), and that’s a real shame. Full of protein, fiber, and even a decent amount of calcium for healthy bones, these legumes do the body good. Mixing them with corn, tomatoes, and avocado makes a dip that can double as a salad for tomorrow’s lunch. Leftovers never tasted (or looked) so good.
15 oz canned no salt black eye peas (rinsed and drained)
2 cloves garlic, crushed or minced
3 tbsp fresh lime juice (from about 1 1/2 limes)
1 tbsp extra virgin olive
1 tsp cumin
pinch crushed red pepper flakes
1/2 tsp kosher salt
1 cup cooked corn, fresh or frozen, thawed
1 cup cherry tomatoes, quartered
1/4 cup minced red onion, finely diced
1/4 cup cilantro, chopped
1 jalapeño, seeded and diced (optional)
1 medium avocado, diced

Black bean dip in a bowl on a wood table

5-Minute Black Bean Dip
We’ve all been there: Some friends decided to have a last minute get-together and they need someone to help out with appetizers. There isn’t enough time to make something fancy, but no one wants a boring cheese platter from the store. Instead of panicking, whip up this dip in the food processor. Made from canned black beans, salsa, and a few spices, even someone with minimal kitchen skills will look like a pro.
2 (14 oz.) low-sodium black beans, drained & rinsed
¾ cup salsa
4 garlic cloves, minced
2 tsp fresh lime juice
1 tsp ground cumin
1 tsp water
⅛ tsp salt
¼ cup minced cilantro


Healthy Cookie Dough Dip
Yes, cookie dough dip! The genius of this recipe is purées chickpeas with nut butter, oats, and a little bit of brown sugar before folding in the chocolate chips. The finished product looks and tastes just like cookie dough, but offers up more nutrients.
1 1/2 cups chickpeas or white beans (drained and rinsed)
1/8 tsp plus 1/16 tsp salt
just over 1/8 tsp baking soda
2 tsp pure vanilla extract
1/4 cup nut butter
up to 1/4 cup milk of choice, only if needed
1/4 cup of brown sugar
1/3 cup chocolate chips
2 to 3 tbsp oats (Ground flax will also work)


Sriracha Greek Yogurt Dipping Sauce
Forget about spicy ranch, spicy yogurt is the new kid in town—and it’s here to stay. We already put sriracha on everything (and we mean everything) at Greatist HQ. And with this unbelievably easy four-ingredient recipe, we don’t see our addiction ending any time soon.
1/2 cup vegetable oil
1 cup Panko
1/2 cup Parmesan cheese
Parsley, salt and pepper
2 large eggs, beaten
2 zucchinis, thinly sliced to 1/4-inch thick rounds
For the sauce:
1 cup plain Greek yogurt
1 tablespoon Sriracha hot sauce (or to your preference)
1/2 teaspoon garlic powder
Salt and pepper