slices of carrots, zucchini, and cherry tomatoes on round white ceramic bowl
Photo by Claudio Schwarz

When I dip you dip: The 10 Best Low-Calorie Veggie Dips

Dipping veggies in tasty sauces has been an important factor in how I have been able to not only achieve, but maintain my weight. Let’s face it – when all is said and done, mainstream media and advertising content are showering us with temptation all day long. You cannot go about your normal day without having images of fried food shoved in your face. But you can outsmart the temptation and have your dip too.

With foods like chips, we like to eat one after another…after another. Having veggies and dip as an option can also allow us to that to our heart’s desire – without paying the price of the workout we just finished. Of course, the right dip is essential. Here follows your complete guide to the yummiest, low calorie dips for every kind of mood and palate.

But first – the Throwback video that inspired this post. This is for two important reasons – 1) Because it is awesome and they don’t make videos like tihs anymore; 2) You should totally watch it and follow along with the dance. Your abs will get snatched. Then you can earn your real dip. And it is actually a very tame video so nothing the whole fam can’t follow along to. Find this and other great tracks in my DAO Soundtrack playlist (which is my running collection of throwback videos).

YouTube player

#10 Kite Hill Tzaziki Dip / Ranch Dip (not pictured)

Ooh baby…heaven is a place on earth if you love Ranch or “white dips” with a little tang. Goes perfectly with carrot sticks, as a topper for pizza, and in turkey sandwiches. Both the Tzaziki and Ranch taste similar, the Tzaziki has a bit more tang.

Nutrition Info: Serving Size – 2 tablespoons; Calories – 30; Fat – 2g; Sugars – 0g

Kite Hill Vegan Tzaziki

# 9 Siete Dairy Free Queso

You know those commercials with Velveeta Cheese (or you may remember them) where the family is gathered around the table and the Mom microwaves the Velveeta and it is oh so gooey – but not good for you. Enter cashew cheese queso, which when microwaved, is super duper close to the real thing and for avery low calorie cost. It is OK at room temp, but definitely 10 times better when microwaved.

Nutrition Info: Serving Size – 2 Tablespoons; Calories – 25 ; Fat – 1.5g; Sugars – 0g

Siete Queso Blanca

#8 Desert Pepper Tequila Salsa

Basically any kind of salsa is a low-calorie friendly dip. Most of them do not have more than 10 calories a serving, and if you are dip-happy, this won’t cause much damage. It also gives you the feeling of being in a Mexican restaurant, especially this brand. You want to make sure you get a chunky, as opposed to watery salsa, because that will not “stick” to the veggies.

Nutrition Info: Serving Size – 2 tablespoons; Calories – 10; Fat – 0g; Sugars 1g

Desert Pepper Tequila Salsa

If you MUST have chips, a good hack is to buy some Cauliflower-based Tortillaa like from the brand Caulipower. Then break it up into little pieces and stick it in the oven, spraying with avocado oil spray, and it is ready in 10 minutes. And if that is too much work, just buy one of these grain-free brands of chips:

This comes very close to Trader Joe’s hint of lime chips.

If you really want heaven, heat up the queso, add salsa, and dip away. This will give you a huge amount of dip for only about 80 calories!

# 7 Trader Joe’s Vegan Buffalo Dip

Who does not love buffalo wings? Dipping veggies in these will make you feel like you are at the Superbowl. If you want a great Buffalo marinade for your own healthy chicken version, try this one from Primal Kitchen.

Nutrition Info: Serving Size – 2 Tablespoons; Calories – 30; Fat – 3g; Sugars – 0g

Trade Joe’s Vegan Buffalo Dip

#6 Trader Joe’s Caulflower Jalepeno Dip

This is a great spicy-creamy dip that is like having a ranch sauce with a little kick. Plus the cauliflower has fiber, which makes you feel full. Cauliflower is one of those “no-flavor” foods that you can put in anything, like smoothies, stir-fries and dips that will add bulk without changing the flavor. And because it is white, it gives the apparance of “creamy.”

Nutritional info: Serving Size – 2 tablespoons; Calories – 30; Fat – 3.5g; Sugars – .5g

Trader Joe’s Cauliflower Jalepeno Dip

#5 Trader Joe’s Chunky Guacomole with Greek Yogurt

Back to the Mexican restaurant vibe, sometimes we just want a good Avocado dip. I have a very good DIY version below, if you have some avocados that just ripened that you want to use. If you want a dip without the hassle of montoring avocados, try this one:

Nutritional Info: Serving Size – 2 tablespoons; Calories – 30; Fat – 2g; Sugars – 0g

Chunyy Guacomole Dip

#4 Trader Joe’s Red Pepper Spread

This is an oldie but a goodie. It has a meditteraneon vibe, and you can mix a little bit of hot sauce to spice it up. It is chunky and has a great texture, and goes really great with goat cheese.

Nutritional Info: Serving Size – 2 Tablespoons; Calories – 30; Fat – 2g; Sugars – 1g

Trader Joe’s Red Pepper Spread

#4 Makoto Wasabi Ginger Dressing

So this one and the next one are technically salad dressings but this is SO chunky it is like a dip, and perfect if you are snacking on edmame or sugar snap peas, or you just like the taste of Umami and want a kick to your dip. I love this dressing, it is hard to find sometimes but the second I see it in the grocery store I buy 3 or 4 of them and they stay very well even for weeks after they are opened.

Nutritional info: Serving Size – 2 Tablespoons; Calories – 80; Fat – 7g; Sugars – 1g

Makoto Wasabit Style Ginger Dressing

#3 Cindy’s Kitchen Almond Sesame Ginger Dressing

This is another dressing, but it also is a great Tahini dip that does not have too many calories. It goes great with sliced bell pepper and celery.

Nutritional Info: Serving Size – 2 tablespoons; Calories – 70; Fat – 4.5g; Sugars – 3g

Cindy’s Kitchen Almond Sesame Ginger

#2 Maya Mill’s Sesame Butter

I don’t know about you but when I was little I loved ants on a log for a snack after school. Maybe you have kiddos you want to feed a healthy snack, too, but even as an adult you should know that nut butters are great for your hair, full of vitamin E and have good proteins and healthy fats. BUT. BUT. Most of them have 210+ calories per serving, which, if you read my post on portion sizes, you need to definitely measure out or at least estimate:

With this brand of Sesame Butter, you get that nut butter feel with about 30 percent less calories. Maya’s Mills products are mostly sold in artisanal stores, so your best bet is finding it online.

Nutrition info: Serving Size – 2 tbsp; Calories – 160; Fat – 10g; Sugar – 3g ; Fiber – 5g

Maya’s Mills Sesame Butter

#1 Easy DIY Dips

I have to confess – there is nothinig more fun to me that making my own dips and sauces. For some reason the mini-alchemist I become makes it taste better. And to be honest, it takes no more than 5-10 minutes and totally easy to do while you are listening to a podcast (or my tips on YouTube!)

If you want to make your own dips here are some recipe ideas. The first few are mine, the rest are borrowed but are taste tested! All of them have the same way of prep – mix the ingredients in a blender or food processor, then let it “marinate” in the fridge – I usually like to give it a day for the flavors to really gel.

DIY Green Goddess Dip

green soup in white ceramic bowl
Photo by Tessa Rampersad


  • 1 ripe avocado
  • 1/4 cup water
  • Juice of one lemon
  • Garlic clove or garlic paste
  • 2 tbsp Greek Yogurt, or Tahini if Vegan
  • 1/4 Purple Onion
  • Cilantro or Parseley
  • Mint flakes or Fresh Mint
  • Optional – Red pepper Chili Flakes
  • Sea Salt to taste

Whipped Feta Dip

Irina @Adobestock


  • 1/2 a cup full-fat plain greek yogurt
  • 1 oz feta cheese
  • Sea salt, basil, and mint
Photo by Rob Wicks

Peanut butter lite dip

  • 2 tablespoons or unsweetened almond milk
  • 2 tablespoonds Vital Proteins Gelatin (to thicken) or if vegan, use Xantham gum
  • 4 tbsp peanut butter powder (like PB FIT)
  • Chili flakes (optional to make it spicy)

Other DIY ideas:

Fage Avocado Greek Yogurt Recipe

Light Thousand Island Recipe

Healthy Spinach Artichoke Dip

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