Dips, Spreads, and Sauces
(Recipe Collection)

20 Recipes Created by FRENCHIFAL

Recipes in this Collection

Pesto
(no ratings)
Pesto

Who doesn't love pesto? This super-easy recipe is perfect for all pesto-lovers!Submitted by FRENCHIFAL

Carbs: 1g | Fat: 9.7g | Fiber: 0.6g | Protein: 0.9g | Calories: 91.1
Black Bean Hummus
Very Good 4.3/5
(327 ratings)
Black Bean Hummus

Smoky from the cumin with a hidden serving of vegetables, this dip is equally delicious in a burrito as it is spread on tortilla chips.Submitted by STEPFANIER

Carbs: 5.3g | Fat: 0.7g | Fiber: 1.7g | Protein: 1.7g | Calories: 32.9
Spicy peanut sauce
(no ratings)
Spicy peanut sauce

I love spicy dipping sauces, so I've adapted a peanut sauce recipe to be both hot and healthy! I'm still tweaking for my own taste buds, so take these amounts as a guide, not an ultimatum.Submitted by FRENCHIFAL

Carbs: 2.1g | Fat: 2.4g | Fiber: 0.2g | Protein: 1.2g | Calories: 34.5
Taco Dip
(no ratings)
Taco Dip

My first and failed attempt to make a seven-layer dip resulted in this four-layer masterpiece!Submitted by FRENCHIFAL

Carbs: 7.4g | Fat: 6.1g | Fiber: 3.1g | Protein: 3.5g | Calories: 92.7
Hummus w/Roasted Red Peppers
Very Good 4.7/5
(9 ratings)
Hummus w/Roasted Red Peppers

Once I started making my own hummus I wondered why I ever used to spend so much money on the stuff at the store! This is easy, tasty, and lower in fat than what you buy preparedSubmitted by MOLLYOSB

Carbs: 7.7g | Fat: 1.4g | Fiber: 1.9g | Protein: 2.6g | Calories: 47.9
Guacamole
(no ratings)
Guacamole

This is a really simple, fresh recipe that everyone will love!

Carbs: 7.4g | Fat: 9g | Fiber: 4.4g | Protein: 1.5g | Calories: 106.4
Minted Baba  Ganoush
(no ratings)
Minted Baba Ganoush

I pulled this recipe from the Vegan Planet cookbook...it is sooo good! The mint really kicks it up!Submitted by FRENCHIFAL

Carbs: 4.1g | Fat: 4.6g | Fiber: 1.6g | Protein: 1.5g | Calories: 58.8
Easy Ginger-Garlic Sauce
Very Good 4.3/5
(79 ratings)
Easy Ginger-Garlic Sauce

I love this recipe! It can be used as a sauce for grilled meats, a dressing for salads or steamed vegetables, or as a marinade for tofu or other lean proteins. You will always find it in my refrigerator.
Submitted by CHEF_MEG

Carbs: 1.2g | Fat: 5.6g | Fiber: 0.2g | Protein: 0.4g | Calories: 54.9
Fantastic Hummus Guacamole Dip
Very Good 4.5/5
(50 ratings)
Fantastic Hummus Guacamole Dip

This "Spinach & Avocado Cannellini Bean Hummus" is what would happen if hummus and guacamole mated! Submitted by FANNETASTICFOOD

Carbs: 20.2g | Fat: 5.7g | Fiber: 5.1g | Protein: 6.3g | Calories: 150.4
Fava Bean Hummus
Good 3.5/5
(2 ratings)
Fava Bean Hummus

Submitted by KIERAE

Carbs: 3.7g | Fat: 1.2g | Fiber: 0.2g | Protein: 1.7g | Calories: 27.6
Basic Spaghetti Sauce
Very Good 4.6/5
(24 ratings)
Basic Spaghetti Sauce

This is an easy to prepare basic spaghetti sauce. It is easy to add veggies or meats as you desire. And it's much healthier than the store-bought jars! Be sure to look for cans of whole tomatoes and tomato paste with no added salt.

(Comparison - Most store-bought sauces have 80+ calories and 400+ mg sodium in a 1/2 cup serving. This sauce has 75 calories and 300 mg of sodium in 1 cup serving!)

Submitted by HEYBECKYJ

Carbs: 13.4g | Fat: 1.9g | Fiber: 2.3g | Protein: 2.7g | Calories: 74.9
CUCUMBER YOGURT SAUCE
Very Good 4.3/5
(3 ratings)
CUCUMBER YOGURT SAUCE

Submitted by JBROWN76

Carbs: 3.7g | Fat: 0.1g | Fiber: 0.3g | Protein: 1.9g | Calories: 22.2
World's Best Spinach and Artichoke Dip
Very Good 4.5/5
(251 ratings)
World's Best Spinach and Artichoke Dip

This slimmed down version of your favorite dip is easy to make--and it's light enough for you to load up on it! Submitted by STEPFANIER

Carbs: 3.8g | Fat: 4.6g | Fiber: 0.9g | Protein: 3g | Calories: 73.9
Layered Mexican Dip with Baked Lime Chips
Very Good 4.4/5
(55 ratings)
Layered Mexican Dip with Baked Lime Chips

My dip has all the flavor of the original, but it's much easier on the waistline. I prefer to eat this "dip" with a fork or raw vegetables.

Submitted by CHEF_MEG

Carbs: 27g | Fat: 5.6g | Fiber: 7.5g | Protein: 11.2g | Calories: 197.3
Zesty Pizza Sauce
Very Good 4.8/5
(16 ratings)
Zesty Pizza Sauce

This is a great sauce for most pizzas--I use it most frequently on veggie pizza but also works for supreme, meat pizzas, or any classic combo of meat, cheese & veggies.Submitted by VRAKLIS

Carbs: 3.6g | Fat: 0.7g | Fiber: 0.8g | Protein: 0.7g | Calories: 20.8
Nutritional Yeast
Very Good 4.4/5
(11 ratings)
Nutritional Yeast "Cheese" Sauce

My favorite dairy-free, protein-rich sauce! I use it for nachos, macaroni and "cheese", anything that requires a cheesy sauce. Don't let the yeast part daunt you -- it tastes awesome!Submitted by KIBACAT

Carbs: 68.7g | Fat: 30.8g | Fiber: 16.9g | Protein: 37.1g | Calories: 661.3
Spicy Chili-Garlic Paste
Very Good 4.1/5
(16 ratings)
Spicy Chili-Garlic Paste

Try this spicy Asian paste in your slow-cooker stews, broth based soups, or combined with yogurt as a zippy sandwich spread. Submitted by CHEF_MEG

Carbs: 0.5g | Fat: 0.4g | Fiber: 0.1g | Protein: 0.1g | Calories: 5.9
Olive Tapenade
Very Good 4.3/5
(55 ratings)
Olive Tapenade

Tapenade is a traditional sauce or condiment from Provence, in the south of France. It adds a punch of flavor for very few calories. You can buy premade tapenade, but you'll spend more money and be consuming more sodium than if you made it at home.

Submitted by CHEF_MEG

Carbs: 1g | Fat: 1.5g | Fiber: 0.5g | Protein: 0.4g | Calories: 17.4
Angel's Peanut Sauce with Coconut milk
Very Good 4.0/5
(1 rating)
Angel's Peanut Sauce with Coconut milk

My own recipe for coconut sauce~ for the sole purpose of tracking Submitted by ANGELIA.R

Carbs: 5.6g | Fat: 8.5g | Fiber: 1g | Protein: 5.5g | Calories: 120.2
Mock Hollandaise Sauce- South Beach Phase 1
Incredible! 5.0/5
(2 ratings)
Mock Hollandaise Sauce- South Beach Phase 1

Submitted by DICK_SANDY1155

Carbs: 0.4g | Fat: 6.7g | Fiber: 0g | Protein: 2.8g | Calories: 74.6
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