Dip Into Summer: The Healthiest Spreads for Every Party Table

[ad_1] <img width="800" height="533" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-1024x682.jpg" class="attachment-large size-large wp-post-image" alt="What Are the Healthiest Dips? | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-1024x682.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/what-are-the-healthiest-dips.jpg 1400w" /> With summer season snacks trending throughout social media, it’s time to stage up your social gathering unfold with more healthy dip choices for the season.

Dips aren't merely sidekicks to chips or veggies; they will shine because the star of your summer season desk when crafted with healthful components.

As a dietitian, I like demonstrating that wholesome consuming might be each enjoyable and flavorful.

Contemporary, vibrant dips are my best choice for summer season gatherings. They're nutrient-rich and at all times successful. There’s nothing higher than seeing the bowl empty and friends longing for the recipe!

On this put up, I’ll share seven wholesome and engaging dips to do this summer season, together with suggestions for a profitable dip unfold that everybody will get pleasure from.

<img width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-1024x643.jpg" alt="A wooden bowl contains five ingredients: quinoa, black beans, sliced avocado, and chopped lettuce. A fork rests on the side of the bowl. To the right, there is a small dish of red sauce. A beige striped napkin is partially visible underneath the bowl. MyFitnessPal Blog" class="wp-image-46701 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-500x315.jpg 500w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-752x472.jpg 752w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-269x169.jpg 269w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-444x280.jpg 444w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad-299x188.jpg 299w, https://blog.myfitnesspal.com/wp-content/uploads/2018/10/Mexican-Quinoa-Salad.jpg 1504w" /> You may also like

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Finest Wholesome Dips for Summer season Gatherings

Ditch the heavy, over-processed choices and make room for contemporary do-it-yourself (or thoughtfully crafted) dips at your subsequent summer season social gathering!

Whether or not you wish to attempt your hand at these straightforward dip recipes or purchase high quality variations, these solutions will carry vitamin, taste, and a burst of shade to your summer season desk.

Every of those dips is perishable. They shouldn't be left at room temperature for greater than two hours or above 90°F for multiple hour. Any leftovers ought to be saved in an hermetic container within the fridge.

1. Guacamole

Guacamole is a summer season traditional and at all times a crowd favourite, because of its vibrant, zesty Mexican flavors.

Key components:

Avocado

Lime juice

Cilantro

Onion

Garlic

Optionally available add-ins: tomato, chilies, cumin

With a scrumptious avocado base, guacamole is wealthy in wholesome fat, micronutrients, and antioxidants which will assist forestall illnesses like diabetes and coronary heart illness (1, 2).

Often consuming avocados may additionally enhance digestion and intestine well being by selling useful intestine micro organism (3).

So, be happy to get pleasure from this “superfood” dip day by day to assist help your total well being and well-being.

If you happen to’re searching for a heartier various with extra fiber and protein that also options avocado, attempt a model made with beans, like Black Bean Guacamole.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve with a platter of contemporary veggie sticks (suppose bell peppers, carrots, and celery), complete grain tortilla chips, or seed-based crackers. Retailer leftover guacamole in an hermetic container within the fridge with an additional splash of lime juice on high to maintain it inexperienced and contemporary for a bit longer.

2. Basic Spicy Hummus

Made out of chickpeas and tahini, Basic Spicy Hummus brings a Center Japanese aptitude to your summer season desk.

Key components:

Chickpeas

Tahini

Olive oil

Lemon juice

Garlic

Cumin

A Mediterranean food regimen staple, hummus is now in a single in 4 U.S. fridges (4). So, it’s one your friends are positive to get pleasure from!

Its chickpea base ensures a nutrient-rich dip filled with antioxidants, fiber, and protein—the right energy-boosting snack (5). Plus, it could assist with weight administration, blood sugar management, and coronary heart well being (5).

Not into spicy meals? You’re in luck. Hummus is extremely versatile with numerous taste prospects. There’s plain, roasted purple pepper, beet, lemon garlic, and extra.

If you happen to’re choosing store-bought hummus, search for choices made with olive oil for some further heart-healthy fat (6).

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Pair it with complete grain pita chips or contemporary reduce veggies like carrots and cucumber. You may as well use it as a dipping sauce for falafels or grilled kebabs of all types.

3. Tzatziki

Cool, creamy, and refreshing, tzatziki is a standard Greek dip and the final word summer season companion for contemporary veggies.

Key components:

Greek yogurt

Cucumber

Dill

Garlic

Olive oil

Lemon juice

The bottom of tzatziki is protein-packed and probiotic-rich Greek yogurt (7, 8, 9).

Greek yogurt presents about double the protein of normal yogurt, with much less sodium, fewer carbs, and diminished lactose (8). These qualities make it extra filling, simpler to digest, and extra blood-pressure pleasant (8).

Cucumber, one other star ingredient, is likely one of the most water-rich meals (10). It provides a refreshing crunch whereas naturally serving to you keep hydrated throughout these sizzling summer season days.

Dietary information: Vegetarian and gluten-free.

Dip tip: Use as a dip for complete grain pita bread, candy potato or parsnip fries, or uncooked veggies like carrots and celery. It’s additionally scrumptious as a drizzle on grilled kebabs or roasted veggies.

<img width="1024" height="731" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-1024x731.jpg" alt="Pool Party Foods Under 250 Calories | MyFitnessPal" class="wp-image-63855 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-1024x731.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-300x214.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories-768x549.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/05/pool-party-foods-under-250-calories.jpg 1330w" /> You may also like

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4. Tropical Fruit Salsa

You may’t go incorrect with a traditional tomato salsa as a part of your wholesome choice. However you may elevate your summer season desk with tropical fruit salsas, akin to mango or pineapple salsa.

Key components:

Mango or Pineapple

Tomatoes

Jalapeños

Cilantro

Pink onion

Mango, pineapple, and tomatoes are all wealthy in vitamin C, a robust antioxidant that may assist battle mobile injury and allow you to really feel your finest (11, 12).

Further plant compounds present in tropical fruits like mango and pineapple supply anti-inflammatory advantages, help coronary heart well being, and contribute to total illness prevention (13).

Past their advantages, these fruits present a summer season vibe and an unbeatable burst of pure sweetness to summer season spreads.

Contemporary, do-it-yourself salsa has the perfect texture, so make it at house when you’ve bought the time. However when you’re selecting a store-bought tropical salsa, go for ones with minimal added sugar and decrease sodium ranges for a more healthy possibility.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Use as a topping for grilled fish or tacos, pair with complete grain tortilla or pita chips, or get pleasure from with contemporary reduce veggie sticks for a refreshing snack.

5. Baba Ghanoush

If you happen to love smoky and savory flavors, baba ghanoush, a roasted eggplant dip, is an absolute should.

Key components:

Eggplant

Tahini

Lemon juice

Olive oil

Garlic

Baba ghanoush is commonly served chilled, making it a wonderfully cool and refreshing summer season dip.

You may not be as acquainted with it, however it’s fashionable all through the Mediterranean and Center East as a nutritious diet staple (14). Actually, it’s usually featured at household dinners and huge gatherings as a part of a “mezze” (assortment of small dishes) with varied dips and spreads (14).

Baba ghanoush has a silky texture and offers a wholesome dose of fiber and antioxidants from eggplant (15). Your crowd could be shocked—and delighted—by this one.

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve baba ghanoush with whole-grain crackers or pita, fresh-cut veggies (like celery, carrots, or peppers), or rustic sourdough for a satisfying pairing.

6. Greek Yogurt Honey Dip

Greek yogurt and honey dip is a nutritious and hydrating possibility that tastes like dessert and is ideal for heat climate gatherings (16).

Key components:

Greek yogurt

Pure honey

Cinnamon

Optionally available add-ins: peanut butter, darkish chocolate nibs

By now, we’ve coated that Greek yogurt is wealthy in protein and filled with useful probiotics (8, 9). However do you know that combining Greek yogurt with honey would possibly improve its advantages even additional?

Research counsel that including honey to Greek yogurt might assist the probiotic micro organism thrive in your intestine, making it even higher on your digestive well being (8).

When having fun with this gut-friendly fruit dip with apple slices, I like so as to add peanut butter for a traditional taste pairing with further protein and fat (17).

For a extra indulgent deal with and a lift of antioxidants, contemplate sprinkling in some low-sugar or unsweetened darkish chocolate nibs (18).

Dietary information: Vegetarian and gluten-free.

Dip tip: Pair it with sliced apples or a fruit platter as a wholesome dessert dip that each children and adults will get pleasure from.

7. Lentil Shallot Dip

Earthy and savory, Lentil Shallot Dip makes a really perfect summer season snack for yard barbecues or picnics.

Key components:

Lentils

Onion

Bay leaves

Shallots

Lentils, some of the protein-rich legumes (19), present a hearty base with out feeling too heavy—excellent for warm-weather snacking.

They're additionally low glycemic (received’t spike your blood sugar) and wealthy in fiber, iron, and antioxidants, making them a wholesome alternative for lengthy, energetic summer season days (19, 20).

You’ll discover lentil dips at specialty markets like Complete Meals or Dealer Joe’s. Nevertheless it’s additionally straightforward to make your individual, and friends will respect the trouble!

Dietary information: Vegetarian, vegan, and gluten-free.

Dip tip: Serve lentil dip with whole-grain pita chips or pita bread, oven-baked naan, fresh-cut uncooked veggies (carrots, peppers, zucchini), or whole-grain crackers.

Suggestions for Constructing a More healthy Dip Unfold

Making a more healthy dip unfold on your subsequent summer season gathering is simple with these tricks to hold issues each nutritious and scrumptious:

Go do-it-yourself: Freshly made dips allow you to management the components for higher vitamin.

Learn the label: Search for choices made with complete meals, low sodium, minimal added sugar, and no synthetic components.

Select a nourishing base: Begin with a healthful basis akin to avocado, beans, Greek yogurt, fruits, or greens. Improve it with nutrient-packed, flavorful additions like herbs, spices, citrus juice, and olive oil.

Pair with wholesome dippers: Go for colourful dippers like veggies or fruits (carrots, peppers, apple slices), or select whole-grain or seed-based chips, bread, or crackers.

Watch parts: Even wholesome dips might be calorie-dense, so serve in small pre-portioned cups or bowls to maintain issues mild.

The Backside Line

Wholesome dips are removed from boring. With a number of easy methods, you may get pleasure from wealthy flavors whereas staying on observe together with your wellness targets.

When getting ready your subsequent summer season unfold, prioritize contemporary complete meals components to assist your friends really feel energized and happy. Pair your dips with nutritious dippers for a well-rounded snack that stays mild and refreshing.

Whether or not it’s black bean guacamole, tropical fruit salsa, or Greek yogurt honey dip, you now have a wide range of wholesome dip concepts to impress your friends this summer season.

Able to elevate your internet hosting expertise? Try extra easy and scrumptious MyFitnessPal recipes, and you should definitely share this information with fellow dip lovers!