Top 5 Ketogenic Friendly Dips


With March Madness in full swing, brackets are being tested (as are friendships) and we want to help you out a little. In case you’re interested, the winning team will be…

Kidding, really we just want to help you enjoy the games with a little keto dip roundup of some of our favorite recipes. Each one has been kid-tested and approved!  The list includes one of my all time favorite recipes (it’s a classic!) as well as some newcomers that surprised me.  Our favorite dippers tend to be bell peppers, rainbow carrots, and jicama sticks (we love Trader Joe’s precut) but don’t let that stop your “top chef” game when exploring option like low carb tortilla chips, bacon strips or pork rinds. 

1. The “I just want to eat dip for supper” Buffalo chicken dip

1. The “I just want to eat dip for supper” Buffalo chicken dip

  •  8 ounces cream cheese, softened

  •  1/2 cup sour cream

  •  1/4 cup (sugar free) hot sauce (might want to decrease this for little ones)

  •  1 tsp onion powder

  • 1 tsp garlic powder

  •  1/2 tsp ground black pepper

  •  1 cup shredded, cooked chicken thighs

  •  2/3 cup shredded mozzarella cheese

  • 2/3 cup shredded sharp cheddar cheese

Preheat 350’F.

Beat cream cheese and sour cream with a hand mixer until smooth. Then add in hot sauce, black pepper and garlic and onion powders. Mix well. Stir in shredded chicken and 1/2 cup mozzarella cheese and 1/2 cup cheddar cheese (reserving the rest for the topping.) Stir ingredients together and spread across a 8x8 (or similar sized) baking dish. Top with remaining cheeses. Bake for 25 minutes until bubbly and cheese is melted. Serve warm. (12 servings)

1.5:1 ratio

1.3 net carbs per serving

(adapted from

2. The “I’m everyone’s favorite” Keto Queso

2. The “I’m everyone’s favorite” Keto Queso

·     2 Tbs butter

·     12 ounces white cheddar cheese, grated

·     4 ounces Monterrey Jack cheese, grated

·     ½ cup heavy whipping cream

·     ¼ cup water

·     4 ounces green chilis, drained

·     3 garlic cloves, minced

·     ¼ tsp cumin

·     ¼ tsp kosher salt

·     ½ tsp ground black pepper

·     1/8 tsp chili powder

·     2 Tbs fresh cilantro, chopped

In a double boiler, combine butter, cream, spices and water. Bring to slow boil then reduce heat to low. Slowly add cheese stirring with whisk continuously. Add green chilis and stir to incorporate. Serve immediately or pour into small crock pot to keep it warm.  (10 servings)

1.6:1 ratio

0.9 net carbs per serving

(courtesy of

3. The “Classic” Guacamole

3. The “Classic” Guacamole

·     3 avocados, halved, peeled, seeded

·     1 lime, juiced

·     ½ tsp kosher salt

·     ½ tsp cumin

·     ½ tsp cayenne

·     ½ medium onion, diced

·     ½ jalapeno pepper, seeded, minced

·     2 Roma tomatoes, seeded, diced

·     1 Tbs chopped cilantro

·     1 garlic clove, minced

In a large bowl place the scooped avocado pulps and lime juice, tossing to coat. Drain and reserve liquid. Use a potato masher to mash while adding salt, cumin, cayenne. Fold in onions, tomatoes, cilantro and garlic. Add 1 Tbs reserved lime juice, let sit at room temperature for 1 hour then serve.  (6 servings)

2.5:1 ratio

4g net carb per serving

(from the esteemed Alton Brown)

4. The “Mediterranean nights” Roasted Eggplant dip

4. The “Mediterranean nights” Roasted Eggplant dip

 ·     1 medium eggplant (about 200g)

·     ½ tsp cumin

·     ¼ cup olive oil

·     1 Tbs lemon juice

·     1 Tbs tahini

·     2 Tbs sesame seeds

·     Salt and pepper to taste

Preheat oven to 400’F. Cut eggplant length wise and salt the cut surface, placing the cut side up on baking sheet lined with parchment paper. Bake for 30 minutes or until eggplant is soft. Let cool, then peel off the skin and cut into cubes. Place in a food processor with cumin, lemon juice, tahini and olive oil and blend until smooth. 

Toast the sesame seeds for 1-2 minutes in frying pan. Serve warm with toasted sesame seeds and drizzle of olive oil on top.  (4 servings) 

3:1 ratio

4g net carb per serving

(adapted from

5. The “Easy prep” Pimento Cheese dip

5. The “Easy prep” Pimento Cheese dip

·     5 Tbs mayonnaise

·     4 Tbs pimiento, chopped (could substitute jalapeno pepper)

·     1 tsp paprika

·     1 Tbs Dijon mustard

·     1 pinch cayenne pepper

·     4 ounces sharp cheddar cheese, shredded

·     Fresh parsley for garnish

Mix together all ingredients except parsley, chill for 1-2 hours. (4 servings)

3:1 ratio

1g net carb per serving

Happy Snacking!