Food & Recipes

3 Easy-to-Make, High-Protein Chip Dips That Will Elevate Your Summer Barbecue

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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

caramelized onion dip with vegetable dippers and chips
Shutterstock/Brent Hofacker

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:

  1. Peel onion and garlic, dice onion.
  2. Cook olive oil and onions on medium heat in a pan until onions caramelize.
  3. 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.
  4. 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

spinach and artichoke dip
Shutterstock/Elena Veselova

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:

  1. Grease a shallow baking dish and preheat oven to 350 degrees Fahrenheit.
  2. Mix together minced garlic, artichoke hearts, spinach, cottage cheese, Greek yogurt, mozzarella cheese, parmesan cheese, and onion powder.
  3. 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

barbecue chicken dip with chips and celery
Shutterstock/NSC Photography

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:

  1. Grease a baking dish and preheat oven to 425 degrees Fahrenheit.
  2. Cook onion and olive oil in pan on medium heat until soft but not caramelized, about 10 minutes.
  3. Mix together Greek yogurt, cream cheese, chicken, 1/2 cup of barbecue sauce, brown sugar, and cheddar cheese. Pour into baking dish.
  4. 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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