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Booty Dip Recipe

A great way to get your daily dose of vegetables, fruits, and whole grains with little effort is by making a tasty booty dip.

What Is A Booty Dip?

Booty dips are usually made from plant-based ingredients like beans, lentils, peas, nuts, seeds, tofu, tempeh, spinach, and kale.

They’re also sometimes made with meatless meats such as soy or seitan.

It’s hard to know what exactly makes it a “booty dip” because there’s no real standard definition.

Some people use the term interchangeably with veggie burgers while others consider them just another type of veggie burger.

The easiest way to think about this is that a booty dip is any food that has been seasoned and stuffed into an edible vessel (usually pita bread) then baked until crispy.

The filling might be based on legumes, veggies, cheese, herbs, spices, or something else entirely.

Examples of booty dips

  • Black bean patty in a pita pocket
  • Tofu black bean burrito
  • Lentil falafel sandwich
  • Vegetable quesadilla
  • Spinach chickpea salad
  • Chickpea hummus

Ingredients for a booty dip

  • 1 cup cooked brown rice
  • 1/4 cup dry beans
  • Handful of chopped fresh cilantro
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • Dash of ground paprika
  • Pinch of red pepper flakes
  • Optional: 1 clove garlic minced
  • 1 medium onion diced
  • 1 large carrot peeled and grated
  • 1 bell pepper sliced thinly
  • 1 zucchini spiralized
  • 1 package frozen spinach leaves thawed
  • Salsa or other favorite condiment of choice

How Do You Make A Booty Dip?

This recipe comes from The Kitchn’s website, which was created by Food Network star, Susie Crippen.

Her recipes have been featured on the network since 2008.

She has also appeared in over 100 magazine articles.

The ingredients for this recipe include spinach leaves, bell peppers, onions, garlic, tomatoes, olive oil, and feta cheese.

You can use any combination of these that sounds good to you!

What Are The Ingredients For A Booty Dip?

There’s no shortage of recipes on the internet that claim they have the best booty dip recipe.

But what makes one better than another? The secret lies in the ingredients used.

Here are some of the most common items used to create this dish along with their nutritional value so you know exactly how much fat, protein, carbs, sugar, etc., each ingredient contains.

  • Avocado – Avocados offer healthy fats which help keep you full longer, while also helping boost metabolism and reduce inflammation.
  • Cottage cheese – A good source of calcium, vitamin D, B12, riboflavin, niacin, pantothenic acid, phosphorus, potassium, zinc, magnesium, folic acid, and biotin.
  • Red peppers – These contain vitamins C and E, folate, manganese, copper, phosphorous, fiber, calcium, iron, and carotene.
  • Sweet potatoes – Sweet potato provides beta-carotene, lutein, zeaxanthin, vitamin K, vitamin A, vitamin C, manganese, copper, phytosterols, dietary fiber, and vitamin B6.
  • Black beans – Black Beans also provide high levels of antioxidants such as anthocyanins and flavonoids, which can lower bad cholesterol and increase blood flow to organs.
  • Chili powder – Chili powder has more than 100 different compounds. Some of these include capsaicin, cayenne pepper, curcumin, ginger, turmeric, paprika, allspice, coriander, cardamom, and black pepper.
  • Ginger – Ginger has anti-inflammatory properties and may improve digestion.
  • Garlic – Garlic helps fight cancer cells, lowers LDL (bad) cholesterol, improves heart health, and reduces inflammation.
  • Olive oil – Olive oil is rich in monounsaturated fatty acids (MUFA), antioxidants, and polyphenol antioxidants. MUFA helps lower triglycerides and raise HDL (good) cholesterol.
  • Honey – Honey contains natural sugars, minerals, amino acids, vitamins, and enzymes. It also provides antibacterial, antifungal, antioxidant, and antimicrobial properties.
  • Salt – Salt can be beneficial if consumed in moderation. Salty foods can aid weight loss by decreasing appetite.
  • Sour cream – Sour cream has been shown to decrease appetite and body mass index (BMI).

How Long Does It Take To Make A Booty Dip?

It takes about 30 minutes to prepare this tasty treat from start to finish.

The first part of preparing the dip involves chopping up veggies and cooking them in water until they’re soft enough to mash into a paste.

Once all the veggies have been cooked down, you can add any spices you like (such as garlic powder), cheese, salt, pepper, herbs, and other seasonings.

When everything has cooled, you can transfer the mixture to an airtight container and store it away for later use.

You can eat the dip right out of the fridge or let it sit at room temperature for about two hours before serving.

If you want to speed things along, you can prep everything ahead of time and freeze it in single-serving portions so that you don’t need to spend too much time on each bite.

What Is The Nutritional Value Of A Booty Dip?

Booty dips are typically made up of mashed potatoes combined with some sort of vegetable, such as broccoli florets.

The potato provides carbohydrates, while the other ingredients provide vitamins and minerals that help to fill you up on less food.

The following chart shows how much nutrition each ingredient contributes to the total amount of calories and nutrients in one serving (1/4 cup):

  • Potato – 40% calories from fat, 5 grams protein, 3 grams fiber, 7 grams carbohydrate
  • Broccoli – 12% calories from fat, 2 grams protein, 1 gram fiber, 19 grams carbohydrate
  • Peanut butter – 15% calories from fat, 4 grams protein, 0 grams fiber, 26 grams carbohydrate
  • Cheese sauce – 9% calories from fat, 2 grams protein, 0 grams fiber, 31 grams carbohydrate
  • Celery – 6% calories from fat, 2 grams protein, 1 gram fiber, 18 grams carbohydrate
  • Avocado – 10% calories from fat, 11 grams protein, 0 grams fiber, 13 grams carbohydrate

There’s also plenty of potassium in these veggies!

A single portion of this booty dip contains approximately 320 milligrams of potassium which helps maintain blood pressure levels.

Potassium works similarly to sodium in our bodies, but it doesn’t cause water retention like salt can do.

So if you’re looking for something filling and nutritious to eat, try adding a scoop of this booty dip into your diet!

You’ll be full without consuming too many extra calories.

How Many Calories Are In A Booty Dip?

Calories can vary depending on which ingredients you use, but here’s an approximate calorie count per serving:

  • 200-300 calories (depending on how much fat you add)
  • 100-150 calories (depending on whether it has carbs from sweet potato fries)
  • 30-50 calories (depending on how much fiber there is)

That’s one low-calorie treat that doesn’t compromise flavor!

What Are The Health Benefits Of A Booty Dip?

The key ingredient in this recipe is avocado which has been shown to have strong anti-inflammatory properties.

Avocados also contain monounsaturated fats that help lower cholesterol levels.

The combination of these two nutrients makes this dip an excellent source of vitamins A, C, E, K, magnesium, folate, potassium, fiber, omega 3 fatty acids, and more!

If you’re looking for something a bit different from traditional dips like guacamole, hummus, salsa, or pico de gallo, then a simple and flavorful booty dip will fit the bill nicely.

You can make it ahead of time and store it in the fridge until ready to serve.

It also reheats well so if you need to bring some dip into work on the go, just pop it in the microwave before heading out.

Are There Any Side Effects Of A Booty Dip?

The answer lies in how we define “side effect”.

A common definition of a side effect is anything that happens unexpectedly during treatment because of an underlying cause.

For example, if I were on medication for high blood pressure but my weight went up while taking it, then this would be considered a side effect since my body was not expecting the change.

But what about something like a sudden increase in appetite due to a new diet plan? In these cases, the unexpected change is part of the desired outcome of the dietary changes.

In the case of eating more than one serving per day of fruits, vegetables, and whole grains, there isn’t an expected change in appetite.

However, many people find themselves experiencing increased hunger after having their first large meal of the day (i.e., breakfast).

If you suspect that increasing your intake of fruits, vegetables, and whole grains may lead to increased hunger at dinnertime, then try adding a small amount of low-fat cottage cheese into your snack mix just before dinner.

Cottage cheese has been shown to suppress hunger hormones such as ghrelin.

So, even though you will still feel hungry around dinnertime, the added cottage cheese should help alleviate some of those cravings so you can have a satisfying dinner without feeling too full afterwards.

How Do You Know When A Booty Dip Is Ready To Eat?

The first step in preparing this classic snack is finding out if it’s done.

You can tell if the dip has reached its full flavor potential by either tasting it or looking at it.

When you take a bite into the dip, does it still taste like the same type of food that it was before adding all those extra ingredients?

If not, then it may need more time in the oven or on the stovetop until everything cooks together nicely.

This is also an opportunity to check for seasoning.

The last thing you want is to have a bland, tasteless dessert dish.

Does the dip still look appetizing? Is it evenly browned across the top?

Do you feel confident enough to offer it to friends and family without worrying about them getting sick from eating something they don’t recognize?

If you answered yes to these questions, then you’re probably good to go!

Now that you know how long you should cook it for, let’s talk about what goes inside this yummy treat.

What Are Some Creative Ways To Serve A Booty Dip?

You can make this dip in so many different ways that it’s hard not to find something new every time I try one out!

Some ideas include serving it on gluten-free tortilla chips, using it as an appetizer at a party, or even as a “healthy” dessert after dinner (just be sure to keep it under 500 calories).

Here are just a few suggestions:

  • Spread it onto small pieces of toast like bagels, English muffins, or slices of bread
  • Use it as a topping for pizza crust
  • Make it into a sandwich filling
  • Stir it into yogurt
  • Top it off with fresh fruit
  • Serve it inside a pita pocket stuffed with shredded lettuce and tomato
  • Sprinkle it with crushed almonds or pumpkin seeds
  • Mix it up with roasted garlic hummus
  • Add it to homemade trail mix
  • Slice it thinly and add it to a green salad
  • Combine it with black beans and avocado for a Mexican twist
  • Spoon it over brown rice and top it with sliced mangoes
  • Put it all together in a bowl and toss it with salsa
  • Bake it in mini cupcake liners topped with coconut oil frosting
  • Toss it with pasta and sprinkle with parmesan cheese
  • Place it in a casserole dish and bake it until crispy
  • Garnish it with diced tomatoes and basil leaves
  • Eat it straight from the spoon
  • Blend it up with Greek yogurt and pour it right back into its container
  • Try adding chopped sunflower seeds, flaxseeds, hemp hearts, walnuts, or pecans to create a nutty flavor
  • Sprinkle it with cinnamon sugar
  • Dip it into chocolate sauce
  • Smash it down with olive oil and salt, then bake it in the oven until golden
  • Wrap it in nori sheets and broil it briefly

Booty Dip Recipe

Booty dips are usually made from plant-based ingredients like beans, lentils, peas, nuts, seeds, tofu, tempeh, spinach, and kale.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Side Dishes
Cuisine: American
Keyword: Booty Dip Recipe
Servings: 3
Calories: 935kcal


  • 1/2 cup unsalted butter
  • 8 ounce cream cheese
  • 1/3 cup light brown sugar
  • 1 pinch salt
  • 1 teaspoon vanilla extract
  • 1/2 cup powdered sugar
  • 3/4 cup chocolate chips
  • graham crackers


  • Cream cheese, butter, brown sugar, powdered sugar, salt, and vanilla extract should all be combined in a medium basin.
  • Using an electric hand mixer, blend items until they are well-combined and smooth.
  • Add the small chocolate chips by blending. For about two hours, cover and chill the food in the refrigerator.
  • Serve with anything you choose, like as graham crackers, shortbread cookies, fruit, or pretzels!



Calories: 935kcal | Carbohydrates: 77g | Protein: 5g | Fat: 70g | Saturated Fat: 43g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 158mg | Sodium: 262mg | Potassium: 272mg | Sugar: 72g | Vitamin A: 1961IU | Calcium: 135mg | Iron: 0.3mg
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