Author: teller

Meal prep dips can be a delicious and nutritious addition to your meal. Dips add moisture to otherwise dry foods and a kick of flavor to the bland. The tricks to meal prep dips is keeping the calories, sodium, and sugar low while keeping it taste good and of course storing the dip effectively. Often dips need to be stored separately to avoid over saturating your foods or because you may not necessarily want to completely cover every bit of your meal. 

Why Include Dips in Your Meal Prep

Dips can be a great addition to your meal prep routine. The wide variety of dips that you can easily make and mix and match with other meals can add a new dimension of flavors. Versatile dips like hummus and guacamole work with a ton of different recipes and flavor combinations. Meal prep dips are an excellent way to spice up bland recipes especially chicken and tofu. Dips can serve as satisfying snacks with cut vegetables, spreads for sandwiches, or accompaniments to main dishes.

Meal prep dips can be incredibly convenient. Keep a jar of extra dip on hand and just air fry some chicken or cook up some strips of beef or ground beef, or just cut up a few vegetables and you’re good to go. 

The typical dips or store bought dips are high in calories and other unhealthy ingredients. Homemade meal prep dips are not only healthy options but can help you lose weight by making meals more satisfying. You’re more inclined to stick with your meal prep if you have a delicious dip to go with it rather than going out for food. Most fast food is good because of their sauce anyways. Dips made from wholesome ingredients like vegetables, beans, nuts, and herbs, offer a nutrient-dense option that can boost your intake of vitamins, minerals, and antioxidants.

Save money by making your own meal prep dips. Dips often cost a premium even if the ingredients individually are affordable. Meal prep dips in bulk and store for future use.

Having pre-made dips on hand encourages healthier snacking and meal choices, making it easier to stick to your dietary goals while adding variety and taste to your meals. Additionally, homemade dips are cost-effective and allow you to avoid unhealthy additives and preservatives commonly found in store-bought versions. By integrating healthy dips into your meal prep routine, you ensure that quick, nutritious options are always within reach, supporting a balanced and enjoyable eating experience.

Meal Prep Containers for Dips

Meal prep dips generally need to be stored in airtight, durable, and leak-proof containers. You don’t want them dripping all over the place as your transport them to work or school. Glass is highly recommended due to their non-porous nature, which prevents stains and odors from being absorbed. These containers will last longer and store food better. Glass also manages temperature changes better as well so you can go from the fridge to the microwave without fear of warping if you do need to heat up the sauce. We also recommend containers of various sizes so that you don’t find yourself using a bunch of large containers to carry small amounts of dip, veggies, and anything else. Stackable containers can also help save space in the fridge and make it easier to portion out lunches days in advance. Invest in quality containers if you meal prep daily. It’ll save you a lot of headaches down the road with containers cracking and leaking. 

Don’t know where to start with containers. Follow our favorite container articles for some of the best containers on the market.

How to Store Dips

Most meal prep dips are going to be made in bulk. Maybe enough for a few days or for the week. The shelf life of dips depends on the ingredients, the environment and the containers themselves. Store meal prep dips in airtight containers and refrigerate to avoid spoilage and food waste. Glass containers with seals and lid locks are preferred to ensure that no odors get in and or out. This can turn your dip or the foods around them. Remember to portion out dips that you are using to avoid contaminating them by dipping food in them and letting them warm up before being cooled again.

After preparing the dips, immediately refrigerate them and consume within 5-7 days to ensure optimal taste and safety. For longer storage, some dips can be frozen in small portions or ice cube trays, which allows for easy thawing and use as needed. 

Stir the dips before serving to recombine any separated ingredients and maintain a smooth, appetizing consistency. 

Here are some general guidelines:

1. Hummus: Typically lasts 5-7 days when stored in an airtight container.
2. Guacamole: Best consumed within 2-3 days due to the avocado browning, even with lime or lemon juice added. To extend freshness, store with a layer of plastic wrap directly on the surface before sealing the container.
3. Greek Yogurt Tzatziki: Can last up to 3-4 days in the fridge when kept in an airtight container.
4. Roasted Red Pepper Hummus: Similar to classic hummus, it can last 5-7 days in an airtight container.

Spinach and Artichoke Dip: Typically lasts 3-4 days in the fridge when stored properly in an airtight container.

Healthy meal prep dips

Classic Hummus

Use as a spread for sandwiches, a dip for veggies, or a topping for grain bowls.

Ingredients:
1 can of chickpeas, drained and rinsed
1/4 cup tahini
2 tablespoons olive oil
1 lemon, juiced
2 cloves garlic, minced
1/2 teaspoon cumin
Salt to taste
Water, as needed

Instructions:
Combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor.
Blend until smooth, adding water gradually to achieve desired consistency.
Adjust seasoning if necessary.

Guacamole

Perfect for dipping chips, spreading on toast, or adding to wraps and salads.

Ingredients:
3 ripe avocados
1 small red onion, finely chopped
1 tomato, diced
1 jalapeño, seeded and finely chopped
1/4 cup cilantro, chopped
2 tablespoons lime juice
Salt and pepper to taste

Instructions:
Mash avocados in a bowl.
Add red onion, tomato, jalapeño, cilantro, lime juice, salt, and pepper.
Mix well until combined.

Greek Yogurt Tzatziki

Use as a dip for vegetables or pita bread, a sauce for grilled meats, or a dressing for salads.

Ingredients:
1 cup Greek yogurt
1 cucumber, grated and excess water squeezed out
2 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
Salt and pepper to taste

Instructions:
Combine Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper in a bowl.
Mix until well combined.
Chill in the refrigerator for at least 30 minutes before serving.

Roasted Red Pepper Hummus

Serve with raw vegetables, use as a sandwich spread, or dollop on grain bowls.

Ingredients:
1 can of chickpeas, drained and rinsed
2 roasted red bell peppers, peeled and chopped
1/4 cup tahini
2 tablespoons olive oil
1 lemon, juiced
2 cloves garlic, minced
Salt to taste

Instructions:
Combine chickpeas, roasted red peppers, tahini, olive oil, lemon juice, garlic, and salt in a food processor.
Blend until smooth.
Adjust seasoning if necessary.

Spinach and Artichoke Dip

Great for dipping with whole-grain crackers, spreading on toast, or as a side dish.

Ingredients:
1 can of artichoke hearts, drained and chopped
1 cup fresh spinach, chopped
1 cup Greek yogurt
1/2 cup grated Parmesan cheese
1/2 cup mozzarella cheese, shredded
2 cloves garlic, minced
Salt and pepper to taste

Instructions:
Preheat the oven to 375°F (190°C).
In a bowl, combine artichoke hearts, spinach, Greek yogurt, Parmesan cheese, mozzarella cheese, garlic, salt, and pepper.
Transfer the mixture to a baking dish.
Bake for 20-25 minutes, until the cheese is melted and bubbly.