Healthy Roasted Vegetable Dip
These healthy roasted vegetable dips are made with greek yogurt, tahini, fresh herbs, spices, and toasted nuts. Featuring 3 different recipe ideas, including roasted carrots, beets, and butternut squash!
Looking for a delicious homemade appetizer to serve at your next gathering? Or maybe you just want a nutritious homemade dip that you can include in your weekly meal prep? I’ve got you covered!
These homemade roasted vegetable dips are made with healthy ingredients like greek yogurt, tahini, lemon, garlic, fresh herbs, spices, toasted nuts, and – of course – roasted vegetables.
These dips are not only delicious, but they’re packed with nutrition too! They’ve got:
- plenty of protein (from the greek yogurt)
- lots of healthy fats (from the tahini, olive oil, and nuts)
- tons of dietary fibre (from the vegetables)
- a variety of micronutrients and antioxidant-rich plant compounds
I’ve included 3 different recipes in this post – one for a roasted carrot dip, a roasted beet dip, and a roasted butternut squash dip!
Each recipe follows similar steps, just with a few different flavour combinations. Feel free to try one, or make all three!
How To Make Roasted Vegetable Dips
To make these roasted vegetable dips, you’ll want to start by roasting the vegetable(s) you’re planning on using!
Preheat the oven to 400F, then wash, peel, and dry either carrots, beets, and/or a small butternut squash.
Next, chop the peeled vegetables into approximately 1/2- to 1-inch chunks.
Spread the vegetables on a baking sheet and toss in olive oil and salt. Pop them in the oven for about 30-35 mins, or until slightly browned and fork-tender.
Remove the veggies from the oven and let them cool before making the dips.
While they cool, you can get your other ingredients ready! Spread any nuts on a small baking sheet and place in the oven for about 7 mins until they’re toasted. Prep garlic, herbs, etc.
Once the veggies have cooled, place about 2 cups of them into either a high-speed blender or a food processor.
After adding 2 cups of one of the roasted vegetables into your blender/food processor, add the greek yogurt, tahini, lemon juice, olive oil, garlic, and spices. Pulse until smooth, scraping your equipment down as needed.
If you find things aren’t smooth enough, feel free to add tablespoons of water until your desired texture is achieved (I found this particularly necessary to do with the butternut squash dip).
Once your dip has blended, add the fresh herbs and pulse again. This breaks up the herbs in the dish, but doesn’t alter the colour! Feel free to adjust seasonings to taste at this point as well.
Transfer the dip to a serving bowl and top with an extra drizzle of olive oil, the toasted/chopped nuts, a few sprigs of fresh herbs, and a crack of pepper. Repeat as necessary, depending on how many flavours of dips you want to make!
TIP: If you have leftover veggies (i.e. you made a little over 2 cups of each), feel free to increase the recipe or just save them for later – roasted veggies are great to have as an easy side dish!
What To Serve With Vegetable Dips
These healthy roasted vegetable dips taste great served with chopped raw vegetables (like bell peppers, cucumbers, celery, snap peas, radishes, etc.) or with some delicious crackers or pita chips!
If you have leftover dips, feel free to use them in more creative ways. They taste great as a sandwich spread or could even stirred into a warm grain bowl!
How To Store Vegetable Dips
Store vegetable dips in airtight containers. They’ll keep in the fridge for about 3-4 days.
You could even make these dips as part of your weekly meal prep, using them on sandwiches, grain bowls, or pack a serving with raw veggies as a yummy snack. They’re a filling source of fibre, protein, healthy fats, and – of course – lots of vegetables!
Carrot Nutrition Benefits
Carrots are an excellent source of micronutrients like vitamin A, K, B6, C, folate, and potassium.
They are particularly high in beta-carotene, which has antioxidant functions and also converts into vitamin A in your body. Just one cup of carrots provides 428% of your daily vitamin A needs!
Carrots are also a great source of fibre, with 1 cup providing 4 grams (14% of your daily needs).
Beet Nutrition Benefits
The root portion of the beet plant is rich in micronutrients like vitamin C, iron, B6, magnesium, potassium, and folate.
Like carrots, they’re an excellent source of dietary fibre. 1 cup of beets provides 15% of your daily fibre needs.
As well, their deep purple hue means they’re rich in phytochemicals which support our overall health.
Butternut Squash Nutrition Benefits
This winter squash is a great source of vitamin A and C, with one cup providing 457% and 52% of your daily needs, respectively.
Squash is also a good source of other micronutrients, like vitamin E, magnesium, potassium, manganese, and B vitamins.
Like the carrots and beets above, butternut squash is a great source of dietary fibre and antioxidants as well!
More Healthy Dip Recipes
- Herbed Cottage Cheese Dip
- 5-Minute Yogurt Fruit Dip
- Whipped Feta Dip With Roasted Strawberries
- Pumpkin Whipped Feta Dip
Did you give these Healthy Roasted Vegetable Dips a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Healthy Roasted Vegetable Dip
Ingredients
Roasted Carrot Dip:
- 2 cups carrots, peeled + chopped
- 3 Tbsp extra virgin olive oil, divided (use 1 Tbsp for roasting, 1 Tbsp for dip, 1 Tbsp for serving)
- Salt + pepper, to taste
- 1/2 cup plain greek yogurt (benefits of Greek yogurt)
- 2 Tbsp tahini
- 1/2 a lemon, juice only
- 2 cloves garlic
- 1/2 tsp cumin
- 1/2 cup fresh parsley
- 1/8 cup shelled pistachios, chopped (to top)
Roasted Beet Dip:
- 2 cups beets, peeled + chopped
- 3 Tbsp extra virgin olive oil, divided (use 1 Tbsp for roasting, 1 Tbsp for dip, 1 Tbsp for serving)
- Salt + pepper, to taste
- 1/2 cup plain greek yogurt
- 2 Tbsp tahini
- 1/2 a lemon, juice only
- 2 cloves garlic
- 1/2 tsp cumin
- 1 cup fresh dill
- 1/4 cup walnuts, toasted + chopped (to top)
Roasted Butternut Squash Dip:
- 2 cups butternut squash, peeled + chopped
- 3 Tbsp extra virgin olive oil, divided (use 1 Tbsp for roasting, 1 Tbsp for dip, 1 Tbsp for serving)
- Salt + pepper, to taste
- 1/2 cup plain greek yogurt
- 2 Tbsp tahini
- 1/2 a lemon, juice only
- 2 cloves garlic
- 1 tsp dried thyme
- 2 Tbsp water (more if needed to achieve desired texture)
- 1/2 cup fresh parsley
- 1/4 cup hazelnuts, toasted + chopped (to top)
Instructions
- Preheat the oven to 400F.
- Wash, peel, and dry either carrots, beets, and/or a small butternut squash. Then, chop the peeled vegetables into approximately 1/2- to 1-inch chunks. Spread the vegetables on a baking sheet and toss in olive oil and salt. Place vegetables in the oven for about 30-35 mins, or until slightly browned and fork-tender.
- Remove the veggies from the oven and let them cool before making the dips. While they cool, prepare other ingredients. Spread nuts on a small baking sheet and place in the oven for about 7 mins until they're toasted. Prep garlic, herbs, etc.
- Once the veggies have cooled, place 2 cups of them into either a high-speed blender or a food processor. If you have leftover veggies, feel free to increase the recipe or just save them for later – roasted veggies are great to have as an easy side dish!
- Next, add the greek yogurt, tahini, lemon juice, olive oil, garlic, and spices. Pulse until smooth, scraping your equipment down as needed. If you find things aren't smooth enough, feel free to add tablespoons of water until your desired texture is achieved.
- Once your dip has blended, add the fresh herbs and pulse again.
- Transfer the dip to a serving bowl and top with an extra drizzle of olive oil, the toasted/chopped nuts, a few sprigs of fresh herbs, and some cracked pepper. Repeat as necessary, depending on how many flavours of dips you want to make!
- Serve dips with raw vegetables, crackers, pita chips, etc.
Notes
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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2 Comments on “Healthy Roasted Vegetable Dip”
Do these freeze well?
Hi Liat! I haven’t tried freezing these dips. I think they are best enjoyed fresh, to be honest!