Punch Up Your Protein And Double Dip

I don’t know anyone who doesn’t love snacking on chips and dip, but eating that stuff on a daily (or even weekly) basis can add a lot of extra calories and fat to your diet, which inevitably means some extra, unwanted lbs. Here are five different healthy dips to satisfy those cravings while adding a little extra protein to the mix.

Enjoy and eat up!


The main ingredients in hummus are chickpeas (garbanzo beans), tahini paste, olive oil, salt, garlic and lemon. I like to add quinoa to my hummus, which not only adds protein, but also fiber.

Quinoa is a “superfood” that’s a seed but prepared and consumed like a grain. It’s gluten free and a complete protein source because it provides all essential amino acids.

Quinoa (1 TBL)

Protein – 1 g

Fiber – 3 g fiber

Fat – 1 g

Calories – 14 calories


Guacamole is avocado mixed with salt, spices and lemon juice. Avocados are fruit that are rich in monounsaturated fats and have a smooth and creamy texture. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.

I like adding edamame to guacamole, because it’s a mild flavor that doesn’t really change the taste, but it adds a lot of protein and fiber to your dip.

Soybeans are considered star legumes because they contain all essential amino acids that the body can’t produce. And as an added bonus, edamame is also high in iron.

Edamame (1/2 cup shelled or 1 1/8 cup pods)

Protein – 10 g

Fiber – 7 g

Fat – 3.5 g fat (1 g mono, 1.5 g poly, 1 g sat, 0.3 g plant omega-3 fatty acids)

Calories – 120 calories


The main ingredients in Tzaziki are greek yogurt and cucumber. While this is a great substitute for a high fat dip like, ranch or sour cream, by adding hemp seeds, you add a lot more protein. Keep in mind, hemp seeds contain fat, but it’s monounsaturated and polyunsaturated fat, the so-called “good fat.”

And, just a note, hemp seeds are also complete proteins, meaning they provide all the essential amino acids that are not produced by the body.

Hemp Seeds (1 TBL)

Protein – 3 g

Fiber – 0 g

Fat – 5 g (1 g mono, 4 g poly, 0 g sat)

Calories – 60 calories


Black beans are nutritionally dense and an affordable source of protein that contain filling fiber, antioxidants, and numerous vitamins and minerals.

When you add pumpkin seeds to black bean dip, you’re not only adding protein, but you are also adding a variety of nutrients ranging from magnesium and manganese to copper, protein and zinc. Eat up!

Pumpkin Seeds (1 TBL)

Protein – 3 g

Fiber – 1 g

Fat – 5 g (2 g mono, 2 g poly, 1 g sat)

Calories 55


Who doesn’t like a good salsa? It’s low fat, low calorie and tastes great, making it an all-time great snacking dip. Instead of adding cheese, how about a little nutritional yeast? It adds a “cheesy” flavor without adding the extra fat and as an added bonus, nutritional yeast adds protein, fiber and B vitamins, including thiamine, folate, B-6 and niacin.

Nutritional Yeast (1 TBL)

Protein – 3 g

Fiber – 1 g

Fat – 0 g

Calories – 20 calories

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