The Most Nutritious Bulking Dips

Dips are rich and indulgent. They feel like they ought to be forbidden. But they aren’t. They’re often made from nutrient-dense ingredients like garlic, onions, vegetables, legumes, and healthy fats. These are some of the healthiest foods out there. They’re also high in calories, easy to snack on, and can be a convenient way to add calories to meals. Perfect for bulking!

Garlic is a nutritional powerhouse, great for increasing blood flow, reducing blood pressure, and improving heart health (study, study). Onions are a potent prebiotic, great for improving gut health and digestion. Vegetables and legumes are rich in fibre and packed full of micronutrients. The benefits go on forever.

Here are some examples of healthy bulking dips:

1. Guacamole: Made from mashed avocados, tomatoes, onions, lime juice, and seasonings, guacamole is rich in healthy monounsaturated fats, fibre, and essential nutrients. Avocados are absurdly high in vitamins and minerals, and guacamole is rather high in avacodos, making guacamole an impressively nutritious dip.
2. Salsa: Typically made from tomatoes, onions, peppers, and spices, salsa is a low-calorie, nutrient-dense dip that can add flavour to various dishes.
3. Tahini: Made from ground sesame seeds, tahini is rich in healthy fats, protein, and essential minerals like calcium and magnesium.
4. Hummus: Made from chickpeas, tahini, olive oil, lemon juice, and garlic, hummus is high in protein, healthy fats, fibre, vitamins, and minerals.
5. Tzatziki: A yogurt-based dip made with cucumber, garlic, and herbs, tzatziki is high in protein and makes a great dip for vegetables.
6. Baba ganoush: A Mediterranean dip made from roasted eggplant, tahini, olive oil, lemon juice, and garlic. It’s rich in fibre, healthy fats, and various essential nutrients. I think it may also be a type of witch.
7. Mayonnaise: made from ingredients like eggs, lemon juice, and olive oil, homemade mayonnaise is rich in protein and healthy fats.
8. Bean dip: made from blended beans, bean dip can be a good source of plant-based protein and fibre. You can flavour it with your favourite spices or herbs, such as cumin, garlic, or cilantro. It may also put you in the mood to cook a pot of chili.
9. Nut butter: made from ground nuts and perhaps a bit of salt, nut butter is the humblest dip on the list. However, since nuts are some of the healthiest foods out there, nut butter holds its own against even the very fanciest options. It’s a great dip for apple slices.

Then comes the question of what to dip in your dip. That’s tricky because most people dip tortilla chips, crackers, or pita, which aren’t always prepared in a healthy way. That’s not the end of the world. Choose the whole-grain variants. Still, even better if you’re dipping vegetables.

Shane Duquette

Shane has over 10 years of full-time experience helping over 10,000 skinny guys build muscle by lifting weights, eating a good bulking diet, and living a healthy lifestyle. He's the founder of Bony to Beastly, Bony to Bombshell, and Outlift.

Cassandra Duquette

Cassandra is a registered nutritionist living in Cancun, Mexico. She believes vitality comes from an abundant diet, regular exercise, and a healthy lifestyle. Her specialty is nutrition. She's gained 20 pounds.