No summer barbecue is complete without chip dips. They might seem like add-ons that you can take or leave, but a winning dip will bring your cookout to the next level. Better yet, these healthy options can give you a boost of protein and fiber without sacrificing flavor. Whether you use them on crisp veggie appetizers or to cover a juicy hot dog, we’d like to bet you’ll find a winning combination here that you can use for the rest of the summer.

Dip 1: Caramelized Onion

Go the extra mile by making your own caramelized onion. This dip was modeled after Field + Farmer’s Caramelized Onion Party Dip (Buy from Field + Farmer, $5.99, or at your local Whole Foods).

Ingredients:

  • 1 large yellow onion, diced
  • ¼ cup olive oil
  • 1 can Cannellini or white beans (15 ounces), drained
  • 3 cloves garlic
  • 4 teaspoons lemon juice
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons nutritional yeast
  • ½ teaspoon sweet paprika
  • Salt and pepper to taste

Instructions:

  • Peel onion and garlic, dice onion.
  • Cook olive oil and onions on medium heat in a pan until onions caramelize.
  • Add beans, garlic, lemon juice, apple cider vinegar, garlic powder, onion powder, nutritional yeast, and sweet paprika to a blender. Blend until you reach a creamy consistency. You may need to add a few spoonfuls of water if the dip becomes too thick.
  • Add the dip to a bowl, top with caramelized onions. Serve with chips or vegetables — we love the crisp, pre-washed celery sticks radish slices from Dandy (Buy at your local grocery store).

    • Dip 2: Spinach and Artichoke

    While spinach and artichoke dip sounds like a hassle, this high-protein dip is thankfully a quick one. Use these delicious ingredients to whip it up in no time.

    Ingredients:

    • 3 cloves garlic, minced
    • 1 can artichoke hearts (6 to 8 ounces), drained
    • 1 bag frozen spinach (8 to 10 ounces), thawed and drained
    • 1 cup low fat cottage cheese
    • 1 cup Greek yogurt
    • ½ cup mozzarella cheese, shredded or sliced
    • ½ cup parmesan
    • ½ teaspoon onion powder
    • Salt and pepper to taste

    Instructions:

  • Grease a shallow baking dish and preheat oven to 350 degrees Fahrenheit.
  • Mix together minced garlic, artichoke hearts, spinach, cottage cheese, Greek yogurt, mozzarella cheese, parmesan cheese, and onion powder.
  • Pour mixture into baking dish and top with extra parmesan cheese. Bake until ingredients are melty and heated through, about 20 to 25 minutes. Serve with veggies or add as a topping to your hamburger. Also good with Vermont Smoke & Cure’s Uncured Pepperoni Turkey Sticks (Buy from Amazon, $40 for 24).

    • Dip 3: Creamy Barbecue Chicken

    Most of us are familiar with buffalo chicken dip, but a high-protein barbecue chicken dip is an unusual alternative that’s just as delicious. The sweet tang of this recipe will bring your guests back for seconds.

    Ingredients:

    • 1 medium red onion, diced
    • 2 tablespoons olive oil
    • 1 cup Greek yogurt
    • 2 blocks (8 ounces) cream cheese
    • 1 ½ cups cooked and shredded chicken (make from 3 chicken breasts)
    • 3/4 cup your favorite barbecue sauce
    • 3 teaspoons brown sugar (if barbecue sauce is not sweet)
    • 1 cup cheddar cheese, shredded (and extra for topping)
    • cilantro for garnish

    Instructions:

  • Grease a baking dish and preheat oven to 425 degrees Fahrenheit.
  • Cook onion and olive oil in pan on medium heat until soft but not caramelized, about 10 minutes.
  • Mix together Greek yogurt, cream cheese, chicken, 1/2 cup of barbecue sauce, brown sugar, and cheddar cheese. Pour into baking dish.
  • Pour remaining 1/4 cup barbecue sauce on top, sprinkle a handful of shredded cheese on top. Bake until heated through, about 20 to 25 minutes. Sprinkle on cilantro for garnish.

    • Bonus: For those who crave heat and extra flavor, top with Lucky Dog Cherry Chipotle Hot Sauce (Buy from Fuego Box, $9.95).

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