10 Diabetic-Friendly Dip Recipes

Dips and spreads are great as condiments, nibbles, or party food. Dips are one of the simplest and most convenient, not to mention delicious appetizers available. However, they can contain high-calorie, high-carb components, as well as sodium, glucose, and other chemicals.

If you have diabetes, it's crucial to keep your carb count in mind when snacking. Carbohydrates are a type of nutrient found in foods that are broken down into glucose and can have a big impact on blood sugar levels. You don't have to depend on store-bought items, though. 

You can make your own versions at home with whole foods that are just as yummy but considerably more healthful. Keep a few dip-making necessities in your pantry and refrigerator, and you'll never be caught off guard when unexpected guests arrive.

1. Avocado spread with garlic

This creamy, nutrient-dense spread is great for toast, wraps, and even nachos.

Avocados are high in monounsaturated fatty acids, which may help with heart health. They also contain vitamins C and E, two antioxidants that aid in the battle against underlying cell damage and promote skin health.

The following dish serves two people.

Ingredients:

One avocado, peel and seed removed, mashed 

1/2 lime

One spoon of olive oil 

Three garlic cloves, minced

chili flakes

salt and pepper to taste

Directions: 

Make a cream out of ripe avocado, lime, and olive oil. Add garlic and spices.

Nutrients:

200 calories

4 grams of protein

13 grams of carbohydrates

16 grams of fat

2. Homemade hummus 

This creamy hummus is spiced with bagel spices, and it is made freshly at home. Hummus is a flavorful Middle Eastern dip made with cooked, mashed chickpeas combined with tahini, lemon juice, and garlic.

Use it on sandwiches or wraps or as a dip for fresh fruits and veggies. This recipe serves four people.

Ingredients:

2 cups (500 grams) drained and washed chickpeas (about one can)

Two garlic cloves, minced

Olive oil, 1/4 cup (60 ml)

One lemon

One tablespoon of sesame seeds (9 grams)

One teaspoon of powdered onion

Salt, cumin 

Directions:

In a food processor or high-powered blender, combine chickpeas, lemon juice, garlic, and olive oil. Blend or mix thoroughly, then dilute with extra olive oil or water if necessary.

Add the sesame seeds, cumin, salt, and onion powder to a mixing bowl. Serve with a stir.

Nutrients:

230 calories

7 grams of protein

18 grams of carbohydrates

18 grams of fat

3. Honey mustard 

Honey mustard is a terrific sandwich spread and a fantastic chicken and vegetable dip. Furthermore, creating it at home is simple — and you can avoid the toxic additives included in store-bought versions. As a basis, you'll need mustard, so look for versions that don't include any additives. You can even make your own from scratch. The honey mustard recipe below serves roughly four people.

Ingredients:

Two tablespoons (6 grams) of whole mustard seeds 

1/4 cup (25 grams) crushed mustard

1/2 teaspoon salt

1/4 cup (60 ml) water

One tablespoon (15 ml) of white vinegar

1/4 cup (60 ml) of honey

1/4 cup nonfat Greek yogurt

One tablespoon (15 ml) of lemon juice

Directions:

If you are making Dijon mustard from scratch, make sure to prepare it in advance. Mix all ingredients in a bowl. Before serving, cover and keep at room temperature for two days.

Once your homemade Dijon is ready, combine the honey, Greek yogurt, and lemon juice in a mixing bowl.

Serve immediately, or chill for a few hours before serving in an airtight container.

Nutrients:

86 calories

1 gram protein

18 grams of carbohydrates

0 grams of fat

4. Black bean dip from the Southwest

This protein- and fiber-rich dip gets ready in minutes.

Black beans are especially high in folate, a B vitamin that is required for the development of red blood cells.

There are four servings in this recipe. Serve with vegetable chips or baked tortillas.

Ingredients:

2 cups (520 grams) drained and washed black beans (about one can)

1 cup (250 grams) fresh or frozen corn

One diced bell pepper

1/2 teaspoon chile powder, two garlic cloves, minced

lime juice, one teaspoon

Directions:

In a small bowl, combine the black beans, corn, bell pepper, and garlic.

Mix in the chili powder and lime juice until thoroughly combined.

Nutrients:

153 calories

9 grams of protein

29 grams of carbohydrates

1 gram of fat

5. Spread with mashed peas

This colorful pea-based snack goes well with toast, tacos, wraps, and even vegetable pizzas.

Peas are also high in potassium, calcium, and magnesium, which help to regulate blood pressure and reduce the risk of heart disease.

This recipe serves four people.

Ingredients:

2 cups (290 grams) of fresh or frozen green peas

feta cheese, 1/2 cup (112 grams)

30 ml olive oil (2 tablespoons)

lemon juice, one tablespoon (15 ml)

Few mint leaves

Directions:

In a mixing bowl, mash the peas with a fork.

Mix together the feta cheese, olive oil, and lemon juice.

Place chopped mint leaves on top

Nutrients:

168 calories

7 grams of protein

12 grams of carbohydrates

11 grams of fat

6. Lentil dip with smoked paprika

This smoky dip pairs perfectly with whole-grain pita chips. It also works well as a wrap filling.

Additionally, lentils are high in plant-based proteins, fiber, and iron, a mineral that helps your body transfer oxygen and promotes blood health.

There are around four servings in this dip.

Ingredients:

2 cups (280 grams) of cooked lentils

Two garlic cloves, minced

smoked paprika, two teaspoons (5 grams)

lemon juice, one tablespoon (15 ml)

salt to taste, one tablespoon (15 ml) olive oil

Directions:

In a mixing basin, combine the lentils and garlic.

Whisk together the paprika, lemon zest, and olive oil in a separate bowl. Mix in the lentils until well coated.

Nutrients:

151 calories

9 grams of protein

21 g of carbohydrates 

4 grams of fat

7. Tzatziki

Tzatziki is a Greek yogurt-based sauce or dip made with cucumbers, garlic, olive oil, and other ingredients. It's served as a dip for vegetables and/or pita bread with Greek gyros wraps. It is the best snack during warm summer days, especially chilled in a refrigerator.

Ingredients:

One full-fat Greek yogurt for a great flavor and richness

A small cucumber or 1/2 medium cucumber

One lemon 

One garlic clove

Fresh dill is preferred, but dried dill can also be used

Directions:

Combine all of the ingredients in a food processor.

Nutrients:

87 calories

6 grams of protein

4 g of carbohydrates 

6 grams of fat

8. Salsa 

You'll never want to buy salsa again since homemade salsa is so tasty and easy to make. Furthermore, this recipe is low in salt, includes no artificial ingredients, and is inexpensive.

Our homemade salsa is excellent for serving with eggs, shellfish, or as a dip.

Ingredients:

One fresh jalapeño, seeded and sliced into chunks 

One small onion, peeled and cut into bits

1/3 cup loosely packed fresh cilantro leaves, cut 1/2 a four 1/2-ounce can

Chopped green chilies, 

One teaspoon (or one clove) of minced garlic

Lime juice from 1⁄2 a lime

Directions:

Combine chopped tomatoes, green chilies, jalapeño, and onion in a food processor. Process till you get the texture you want. Stir in green chilies, cilantro, garlic, and lime juice in a mixing bowl. Allow for flavor blending by chilling for at least one hour.

Nutrients:

14 calories

3 g carbohydrates

1g protein

1 g fat

9. Avocado dip with cilantro-lime

Avocado is a delicious dip for vegetables, healthy grain or seed crackers, and baked tortilla chips. It also makes a delicious sandwich spread.

Add fresh cilantro and lime juice to your favorite avocado dip to make it more interesting.

This meal will serve two people.

Ingredients:

One avocado, chopped (skin and seed removed)

Two teaspoons (6 grams) of fresh cilantro

sea salt and pepper to taste

One lime, juiced

Directions:

Stir the avocado with a fork in a mixing bowl.

Mix in the lime, cilantro, and salt until everything is well blended.

Nutrients:

148 calories

2 grams protein

17 grams of carbohydrates

11 grams of fat

10. Pesto 

Pesto contains zinc, which is important for the immune system, tissue repair, and developmental growth. 

Pesto is a great vegetarian condiment because of its high zinc level. Due to the limited availability of plant-based zinc, vegans may require 50 percent more zinc per day than non-vegetarians. Pesto can be used to make baked chicken, spaghetti sauce, or a sandwich or flatbread spread.

Ingredients:

2 cups packed fresh basil leaves 

1/2 cup Romano or Parmesan cheese, grated (about 2 ounces)

1/2 cup olive oil (extra virgin)

pine nuts, 1/3 cup 

3 garlic cloves, minced

a quarter teaspoon of salt, or to taste

1/8 teaspoon black pepper, freshly ground, or to taste

Directions:

Put all the ingredients in food processor.

Nutrients:

372 calories

6g protein

4g carbohydrates

38 of fat

Join our community

Healthy dips and spreads are not only delicious snacks, sweets, and condiments, but they also provide a nutritional boost. The dips on this list are nutritious and simple to make, with wholesome, flavorful ingredients. Join our community to find more delicious recipes and ideas on how to manage your diabetes successfully.