Healthy Dips to Serve at Your Next Gathering

By Sarah Beleski a recent ASU Nutrition Student


We all love a good food spread at a party. In more recent years, I’ve found myself getting bored with the usual dips and snacks that I’m used to bringing or enjoying at a gathering. Guacamole, hummus, and taco dip are all delicious, don’t get me wrong, but I wanted to try something different.


I was also searching for healthier snack ideas that didn’t get pushed to the back corner of the table at a party… you know the ones I’m talking about. The “healthy” option that someone brought and now you feel obligated to put it on your plate but don’t actually want to eat it. My passion is to make healthy food that tastes good, looks amazing, and is full of flavor. I want people’s mindsets to change to the fact that they “get to” eat healthy food, rather than they “have to” eat it.


My brother-in-law has been a great inspiration for some of my cooking adventures because he always uses fresh ingredients. Everything he makes is delicious, healthy, and full of flavor! He made two dips recently that were nutrient-rich, used fresh ingredients, and were just really good! He gave me permission to share the recipes, so below are those two dips! Both would be great served with either pita bread or an assortment of fresh vegetables.


Eggplant Dip



  • 2 medium globe eggplants
  • 3 tbsp extra-virgin olive oil (plus more for broiling and serving)
  • 1/3 cup tahini
  • ¼ cup lemon juice
  • salt to taste



  1. Set your oven for high broil
  2. Cut eggplant into thin sliced discs and place on a baking sheet
  3. Lightly brush both sides of eggplant discs with olive oil and place under the broiler
  4. Broil for 5-8 minutes, flipping halfway through (eggplant should be very soft when done)
  5. Place on cutting board and remove the skins from the eggplant (it’s okay if you can’t get it all off)
  6. Place the eggplant discs into a high-speed blender
  7. Add the extra-virgin olive oil, tahini, lemon juice, and salt to the blender and pulse until smooth
  8. Transfer dip to a bowl and drizzle a little more oil on top (can be made 1 day ahead and kept in the refrigerator)






Roasted Red Pepper Dip



  • 3 red bell peppers
  • 1 cup walnuts
  • ½ cup fine breadcrumbs
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp tahini
  • 1 tsp lemon juice
  • ½ tsp paprika
  • Red chili flakes (to taste)
  • Salt (to taste)



  1. Preheat oven to 350 degrees
  2. Toast walnuts on a baking sheet for 8-10 minutes, flipping halfway through
  3. Let walnuts cool and set aside
  4. Change oven temperature to high broil and make sure the top rack is ready for broiling
  5. Cut peppers in half and remove seeds, ribs, and stem
  6. Place peppers on a baking sheet and put it the broiler for 12-15 minutes, flipping halfway through (It’s preferred if the skin is VERY charred because it is easier to remove the skin afterward)
  7. Once done, immediately place the peppers in a medium bowl and cover with plastic wrap
  8. Let the peppers stay in the bowl for 10 minutes to steam and finish cooking
  9. Transfer them to a cutting board and peel the skins off (it’s okay if a little doesn’t come off)
  10. Transfer peppers to blender
  11. Add walnuts, breadcrumbs, olive oil, tahini, lemon juice, paprika, red chili flakes, and salt
  12. Blend until smooth and transfer to a bowl
  13. Drizzle olive oil and extra walnuts on top for serving



Benefits of Eggplant:

  • Nutrient-dense food with low calories
  • Full of fiber, potassium, manganese, folate, protein, vitamin K, and vitamin C
  • High in antioxidants
  • May reduce risk of heart disease
  • May help reduce blood sugar levels (the high fiber content allows it to pass through the digestive tract intact)
  • May aid in weight loss
  • May have cancer-fighting benefits
  • Easy to add to your diet


Benefits of Bell Peppers:

  • Offers vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, and vitamin A
  • Rich in antioxidants, especially carotenoids
  • May aid in eye health
  • Protect the retina from oxidative damage
  • Lowers the risk of acquiring cataracts and macular degeneration
  • May help lower risk of visual impairment
  • Reduces risk of anemia



For more recipes head over to Fill Your Plate, we have hundreds to choose from!




Arnarson, A. (2019). Bell Peppers 101: Nutrition Facts and Health Benefits. Healthline. Retrieved             from

Link, Rachael. (2017). 7 Surprising Health Benefits of Eggplants. Healthline. Retrieved from   

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