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Healthy Fat-Free Dip Recipes

Updated on March 8, 2011

Fat-Free Mayonnaise


  • 2 cups plain fat-free yogurt, drained
  • 2 cups fat free silken tofu
  • 1 Tbsp roasted garlic
  • 2 Tbsp vinegar
  • 1 tsp Worcestershire sauce
  • 1 Tbs. sea salt
  • 1/2 tsp. white pepper


  • 1 tsp red pepper sauce (for spice)


Drain yogurt, blend with all other ingredients until smooth. If desired, add red pepper sauce for spicy flavor.

Additional uses: On burgers and sandwiches, in fat-free salad dressings, etc.

Roasted Vegetable Dip


  • 1 medium zucchini
  • 1 medium yellow squash
  • 1 red bell pepper
  • 1 red onion
  • 2 cloves garlic
  • 1/4 tsp cayenne
  • 1/4 tsp salt


Preheat oven to 400 F. Seed and slice pepper; slice onion, squash, and zucchini. Peel garlic and place with all slices vegetables on cookie sheet. Spray tops with zero-calorie nonfat cooking spray and sprinkle with cayenne and salt. Bake 30 minutes, turning after 15 minutes. Puree baked veggies in food processor or blender until smooth. Serve warm or chill, covered, 2 hours before serving.

Spinach Dip


  • 1 (10-oz.) package frozen chopped spinach
  • 1 cup nonfat yogurt
  • 1 cup nonfat sour cream
  • 1 (8-oz.) can water chestnuts
  • 3 green onions
  • 1 packet dry vegetable soup mix


Defrost spinach ahead of time, drain and press dry. Drain and chop chestnuts; chop green onions. Combine all ingredients except spinach, mix well. Fold in spinach last, mix well. Refrigerate 3 hours before serving.

Hot Cheese Dip


  • 1 cup nonfat cottage cheese
  • 6 Tbsp nonfat cream cheese
  • 1 1/2 tsp dijon mustard
  • 1/4 cup fat free parmesan topping
  • 2 green onions
  • 1 jalapeno pepper


Slice green onions; seed, devein, and dice jalapeno. Puree cottage and cream cheeses in blender, add other ingredients one at a time, pulsing food processor in between additions. Pour into microwavable dish, heat 3 minutes on high or until heated through. Serve hot.

Spicy Chili Dip


  • 16-oz nonfat cottage cheese
  • 1/3 cup chili sauce
  • 1 Tbsp Worcestershire sauce
  • 1/2 onion minced
  • 2 Tbsp pickle relish
  • 1 tsp chili powder (or to taste)
  • 1/2 tsp cumin (or to taste)


Drain cottage cheese. Place in blender, puree. Add chili and Worcestershire sauces, onion, and relish. Blend. Mix in seasonings to taste.

Sweet Carrot Hummus


  • 2 medium carrots
  • 1/4 cup water
  • 2-3 cloves garlic
  • 1 15-oz can chickpeas
  • 2 Tbsp fresh lemon juice
  • 1/2 tsp salt (or to taste )


  • 1/4 tsp ground coriander
  • 1/4 tsp.finely minced ginger
  • pinch cayenne
  • 1/4 tsp paprika


Peel and slice carrots. Cover with water and cook until tender. Puree cooked carrots with garlic and water in food processor or blender. Rinse and drain chickpeas, add to blender, along with salt and lemon juice, and puree until smooth. Add remaining ingredients if extra flavor is desired.

Lemon Dill Dip


  • 3/4 cup non-fat plain yogurt
  • 4 oz. non-fat cream cheese
  • 1 tsp lemon juice
  • 1 clove garlic
  • 1/2 tsp chopped onion
  • 1 pinch salt
  • 1+ tsp dill weed


Press or mince garlic. Blend yogurt and cream cheese until smooth. Add lemon juice, garlic, onion, and salt. Blend in dill to taste, chill at least 4 hours, preferably overnight to let flavors steep. Serve cold.


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    • vidhimayur profile image


      9 years ago

      great recipes for dip. I am always in search of new recipes and will love trying this our.thanks

    • profile image


      10 years ago

      These look so good. There is a very good of variety here.

    • Miss Hellen profile image

      Miss Hellen 

      10 years ago from Sydney, Australia

      mmm fantastic recipes Maddie Thank you. I love dip and am always looking for low-fat options!!

    • gr82bme profile image


      10 years ago from USA

      Great recipes and just in time!

      Voted up

    • purpleangel47 profile image


      10 years ago from Baltimore, Maryland

      This is too funny Maddie! I had just put some pretzels in a bowl and sat down to read hubs when I pulled up your no-fat dip article! :) The dip recipes sound great ... I just settled for dry pretzels and coffee this time though :)

    • Nikki D. Felder profile image

      Nikki D. Felder 

      10 years ago from Castle Hayne, N.C.

      Marvelous resource! My favorite dip is using sour cream and powdered Hidden Valley Ranch, but that's certanily not fat-free! Thank You!

    • profile image


      10 years ago

      Good Collection

      Thanks lot For sharing this

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      10 years ago from Sunny Florida

      The dips all sound delicious. I'm going to be trying the roasted vegetable dip asap.

    • habee profile image

      Holle Abee 

      11 years ago from Georgia

      I'm sharing these!

    • prasadjain profile image


      11 years ago from Tumkur

      Have you remained so smart by taking such food? nice

    • profile image


      12 years ago

      The spinach sip recipe is excellent, a must try i would like to recommend adding shredded raw carrots and or celery, and adding a lil more green onion for more flavor. i've passed this recipe on to friends and family and so far si a hit with everyone=)

    • profile image

      Keira H 

      12 years ago

      Thanks for sharing the recipes with us. I"ll definitely try this healthy fat free recipes.

    • seamus profile image


      13 years ago

      Mmmm...I'll have to try some of these. Nice to see something besides hummos in a list of recipes.

    • profile image

      Don MacIver 

      13 years ago

      Thanks so much for sharing these great ideas with us. We are forever seeking out such recipes and will use them often!

      Cheers, Don

    • cgull8m profile image


      13 years ago from North Carolina

      Great Hub again, thanks for the tips, I will try out. I like to try Mayonnaise and Spinach Dip. Thanks.


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