Kate Lyman Nutrition

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3 MACRO-FRIENDLY DIPS FOR YOUR NEXT TAILGATE

Diana Dewan

Fall is just around the corner, which means football season is here, y’all! With that comes tailgating, game-watching, beer-drinking and dip-eating. When you’re tracking your macros, this sounds like a bit of a nightmare, but it doesn’t have to be! In this week’s post, we’ve got you covered with 3 macro-friendly dip recipes to share at your next tailgate, whether you’re hosting or attending.

MACRO-FRIENDLY COWBOY CAVIAR


This is one of my absolute favorite go-to recipes when I need to bring something quick and easy to a gathering. Each serving is a big helping of goodness that can be eaten with chips or veggies, on a salad or omelet, in a wrap, as a taco topping, or wherever else you can think of!


PREP TIME:  15 minutes || Makes 20 servings


WHAT YOU NEED:

  • 2 x 15.5 oz cans black beans (drain and rinse)

  • 2 x 15.5 oz cans whole kernel sweet corn

  • 2 x 15.5 oz cans diced tomatoes with jalapeños (or add one fresh diced jalapeño)

  • 100g red onion, chopped

  • 200g bell peppers, chopped, any colors

  • 10g cilantro, finely chopped

  • 150g avocado, cubed

  • Juice from 2 limes (~60g)

  • Salt and pepper to taste

  • Chili-lime seasoning (Trader Joe’s or Tajin) to taste



WHAT TO DO:

  1. Drain and rinse black beans. Drain corn and tomatoes. Add beans, corn, tomatoes, onion, and bell peppers to a large bowl and mix well.

  2. Gently fold in cilantro and avocado.

  3. Squeeze in lime juice and season with salt, pepper, and chili lime seasoning to taste. Mix well and serve!



MACROS PER 100g SERVING:
4.5P/2F/17C (+5g fiber!)



You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Macro-Friendly Cowboy Caviar”.

MACRO-FRIENDLY LEMON-ROASTED CAULIFLOWER HUMMUS


This macro-friendly take on hummus has about half the calories of most traditional hummus recipes and is easy to whip up in less than an hour. Serve with fresh cut raw veggies for a wholesome snack or bring as a side-dish at your next tailgate!


PREP TIME:  15 minutes || COOK TIME: 40 minutes || Makes 8 servings


WHAT YOU NEED:

  • 600g raw cauliflower, chopped

  • 80g unsweetened almond milk

  • 16g extra-virgin olive oil

  • 20g tahini

  • 10g minced garlic

  • Juice from 2 lemons (~60g)

  • Salt + pepper and paprika to taste

  • Olive oil spray

  • Food processor, mixing bowl, baking sheet



NOTES:

I recommend this food processor because it’s an all-in-one processor and blender. The variety of attachments can be used to make anything from this hummus to cookie dough to smoothies.


WHAT TO DO:

  1. Preheat your oven to 375 degrees. In a large mixing bowl,  toss cauliflower with 5g of garlic, juice from 1 lemon and salt and pepper. Spray a baking sheet with olive oil spray and evenly spread cauliflower across baking sheet. Roast for 30 minutes or until browned. Remove cauliflower from oven and let it cool for 10 minutes.

  2. Add cauliflower and all remaining ingredients to food processor. Blend on a medium setting until all ingredients are well-combined and form a smooth texture.

  3. Serve in a cute little dip bowl, garnish with a slice of lemon, and serve with raw veggies.


MACROS PER 50g SERVING: 1P/3F/3C


You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Macro-Friendly Cauliflower Hummus”.

MACRO-FRIENDLY CHEESECAKE DIP


This recipe feels like it should be illegal because it’s SO easy and delicious. Whether you’re hosting or heading to a party and need something that is a guaranteed crowd-pleaser, this macro-friendly vanilla cheesecake dip has you covered.


PREP TIME:  10 minutes || Makes 8 servings


WHAT YOU NEED:

  • 10.6 oz. (2 single serves) Non-fat vanilla Greek yogurt (Kroger Brand)

  • 10g Sugar-free Jello Pudding Mix, Cheesecake flavor

  • 125g Fat Free Cool Whip

  • Immersion Blender



NOTES:

I love this immersion blender because it comes with a container (with a lid) for mixing and storing. It also has several attachments, including the whisk attachment, which we’ll use for this recipe. If you don’t have an immersion blender, you can whisk by hand in a small mixing bowl.



WHAT TO DO:

  1. Add all ingredients to mixing container or small mixing bowl.

  2. Using the whisk attachment on your immersion blender (or whisk by hand), blend all ingredients together until well mixed.

  3. Garnish with a spring of fresh basil and serve with fresh fruit or granola




    MACROS PER 50g SERVING: 3P/0F/4.5C


You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Macro-Friendly Vanilla Cheesecake Dip”.

Try one of these macro-friendly dip recipes at your next party and let us know what you think!