- November 4, 2022
- Modified On: October 17, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
Healthy Veggie Dip with Greek Yogurt
This healthy veggie dip with Greek yogurt makes the perfect appetizer or snack. Everyone in the family will love it!
Is a healthy veggie dip recipe possible? Yup! This yogurt veggie dip cuts calories, not flavor. Try this easy, gluten-free Greek yogurt vegetable dip next time your veggies need a tasty pairing. You and your tastebuds will love the easy veggie dip.
I love making this low-cal veggie dip for friends when they come over. There’s rarely any of it left at the end of a get together.
Ingredients
I find that this yogurt veggie dip recipe is more satisfying that dips made with sour cream, cream cheese, or blue cheeses. I even think it’s tastier than French onion dip!
To make this healthy veggie dip, you’ll need a few ingredients:
Greek yogurt: I’m a big snacker, and so I always like to have healthy options on hand. I used Greek yogurt as a base for this cracker dip. Greek yogurt is one of my favorite ingredients because it provides satiating protein.
Garlic and cilantro: I added garlic and cilantro to give some kick to the Greek yogurt vegetable dip.
You could substitute in dried herbs if you don’t have fresh herbs on hand, and same goes for garlic powder for fresh garlic.
If you want to zest up the dip even more, you could add a dash of onion powder or some sliced green onions.
Lime juice: If you don’t have any lime juice on hand, feel free to go with a squeeze of lemon juice instead.
Veggies: I used cucumber, grape tomatoes, snap peas, and cremini mushrooms.
The best part about this Greek yogurt dip recipe is that it takes just minutes to put together. And prepping the veggie dippers for this easy veggie dip is also super simple.
Helpful kitchen tools
These items will make it easier to whip up healthy veggie dip.
The health benefits of Greek yogurt
As a pescatarian, I’m often asked if I eat dairy. Yes, definitely. I eat yogurt! I eat cheese! I drink milk (in lattes and cappuccinos)! And did I mention I love yogurt? It’s protein-rich, filling.
And of course, you get Greek yogurt in this yogurt vegetable dip recipe.
Because of my love of all things dairy, I was excited to read a study in The Lancet Diabetes & Endocrinology shedding new light on saturated fat.
When the fat comes from certain foods, like dairy, it may not be linked with type 2 diabetes. Previous research on saturated fat and type 2 diabetes is inconclusive.
In the study, blood samples were taken from over 27,000 people from eight European countries. Of the group, 44 percent of the subjects had type 2 diabetes.
When the samples were analyzed for fatty acid composition, researchers found that not all saturated fat was linked with occurrence of type 2 diabetes.
Eating saturated fats from alcohol, soda, margarine and potatoes was associated with the disease, while—surprisingly—having saturated fats from foods like dairy, nuts, and seeds was not.
Experts still advise aiming for less than 10 percent of total calories from saturated fat (so, about 17 grams of saturated fat for a 1,500-calorie daily diet), although this is a topic for researchers to further investigate.
And no matter what, saturated-fat sources—like full-fat dairy, nuts and seeds—should be eaten in moderation, and low-fat or fat-free sources of dairy should be chosen when possible. Fat-free, of course, contains no saturated fats.
Another study in the journal Nutrition Research highlights the benefits of eating dairy.
Researchers from Australia and Luxembourg found that consuming three daily servings of milk, cheese, and yogurt was linked with an almost 50 percent reduced risk of being obese, when compared with eating just one daily serving.
Interestingly, researchers found that whole-fat dairy is more greatly linked with decreased obesity risk, versus the low-fat kind.
They’re not sure why. It’s possible that those trying to lose weight and become healthy reach for low-fat products more so than those already at a healthy weight.
Now you have more than one reason to spoon into this healthy veggie dip with Greek yogurt. You can feel good about spooning into the easy, healthy veggie dip.
Step-by-step instructions
Making this healthy veggie dip is super easy.
In a small bowl, combine yogurt with garlic, lime juice, and 1 teaspoon cilantro. Top with remaining cilantro, and plate with vegetables.
Recipe FAQ
You have many healthy veggie dip options when it comes to vegetables. This Greek yogurt dip is full of satiating protein. You can also use guacamole, which boasts healthy fats, or salsa, which is low calorie, as a dip for vegetables.
This healthy veggie dip with Greek yogurt is very good for weight loss, as it is low calorie and boasts satiating protein. Other good dips for weight loss include hummus, salsa, and guacamole.
More plant-based dip recipes
If you enjoy this healthy veggie dip, you’ll also like:
- Roasted Red Pepper Greek Yogurt Dip
- Cottage Cheese Dip with Nutmeg Chips
- Healthy Flatbread Chips and Salsa
Sources
- Differences in the Prospective Association Between Individual Plasma Phospholipid Saturated Fatty Acids and Incident Type 2 Diabetes: the EPIC-InterAct Case-Cohort Study, The Lancet Diabetes & Endocrinology
- A study in the journal Nutrition Research
Healthy Veggie Dip with Greek Yogurt
Ingredients
Dip
- 5 ounces plain Greek yogurt
- 1 tsp minced garlic
- ½ tsp lime juice
- 1½ tsp chopped fresh cilantro, divided
Vegetables
- 1 cucumber, sliced and peeled
- ½ pint grape tomatoes
- 1 cup snap peas
- 1 cup cremini mushrooms, sliced
Instructions
- In a small bowl, combine yogurt with garlic, lime juice, and 1 teaspoon cilantro. Top with remaining cilantro, and plate with vegetables.
Nutrition
Let me know how you’re enjoying this yogurt veggie dip! What did you pair with the yogurt dip for veggies? What kinds of healthy veggie dip recipes do you enjoy?
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