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Diabetic Snack Recipe: Ranch Dip

➢ By Dr Jedha & DMP Nutritionists | 12 Comments
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Most people I know like raw veggies–they are so easy to prepare and travel/store well.

But I’ll tell you the very first question I get every time: But what about the Ranch Dip??? Can I eat that with type 2 diabetes?

I don’t know about you, but in my neck of the woods, ranch dressing is where it’s at. It is a beloved salad dressing and dip, BUT a sky high source of calories, hydrogenated oils, MSG, artificial flavors and a number of other ingredients I can’t pronounce. Not to mention 140 calories in a 2 Tablespoon serving!

Here’s the great news: what makes ranch “ranchy” is all the herbs and spices.

The low quality oils are not necessary, they are just a vehicle for providing a smooth creamy texture. The artificial stuff is only there to preserve shelf life.

What else is thick and creamy? Yogurt!

Greek yogurt is strained to provide a thick, rich texture and in the process, much of the lactose-containing whey drips out. Therefore you end up with a protein-rich lower carb product. On it’s own it has very little flavor other than ‘sour,’ but takes on the flavor of whatever is added to it.

Adding the ranch spices, most of which you probably have sitting around in your cupboard already, will add the right flavor to the creamy texture. And what you end up with is a healthier Ranch Dip you can enjoy.

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Diabetic Snack Recipe: Ranch Dip

A delicious healthy version of your favorite ranch dip that is great for a diabetic snack. It's also super easy to make with some regular herbs at home.
Prep Time5 minutes mins
Total Time5 minutes mins
Servings: 4 serves
Calories: 128kcal
Carbs: 18g
Net Carbs: 14g

Ingredients

  • 2 Tablespoon dried parsley
  • 1.5 teaspoon dried dill
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • 1 teaspoon ground pepper
  • 1 teaspoons dried chives
  • 1 teaspoon sea salt
  • 1 cup greek yogurt

Veggies

  • 1 Lebanese/ English cucumber - sliced
  • 1 carrot - sliced
  • 2 sticks celery - cut into thin slices

Instructions

  • Combine all seasonings and store in a sealed jar.
  • For every 1 cup yogurt, use 1-2 T seasoning.
  • Stir together and serve with your choice of chopped veggies!

Notes

Dip tastes best after setting a few hours or overnight to allow flavors to blend and seep together.
Dipper ideas include: carrots, celery, mushrooms, pepper slices, snap peas, radishes, cucumbers and summer squash.
Additions:
This recipe can also be thinned out with just a bit of water or milk to use as a salad dressing.
Storage Options:
Dip will last as long as the yogurt is purported to last. This will depend on when you purchase it and the ‘best buy’ recommendation. I would use it within a week in most cases. When it doubt, throw it out!

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Diabetic Snack Recipe: homemade yogurt ranch dip

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💬 12 Comments - Join the conversation, leave yours below. Filed Under: Diabetic Friendly Recipes, Diabetic Snacks

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  1. Donna Wile

    01/09/2022 at 5:28 pm

    I was wondering how much a serving was?

    Reply
    • Jedha: Nutritionist (MNutr)

      01/10/2022 at 9:52 pm

      The recipe makes 4 serves, not sure of the exact size of one serving.

      Reply
  2. Bethany

    11/07/2017 at 9:36 pm

    What is the recommended serving size for the Ranch Dip?

    Reply
    • Jedha

      11/07/2017 at 11:11 pm

      The recipe provides 4 serves Bethany, as it states at the top of the recipe card.

      Reply
  3. John Medel

    10/24/2016 at 10:22 am

    I stopped drinking alcohol When I was diagnosed with T2 diabetes, but would like to have a glass if beer or glass of wine once in a while, which is the worse of the two evils for someone with T2 diabetes?

    Reply
    • Jedha

      10/24/2016 at 3:43 pm

      Check out this article by Elizabeth. The is some evidence that wine can be beneficial, only if it’s kept to one standard glass of course. But, the key is to monitor and see how it influences your levels.

      Reply
  4. John Medel

    10/22/2016 at 2:09 pm

    What type of snacks can I eat throughout the day that are safe to eat with type 2 Diabetes?

    Reply
    • Jedha

      10/22/2016 at 4:35 pm

      You can eat this ranch dip and check these ideas as well John
      https://diabetesmealplans.com/5577/
      https://diabetesmealplans.com/7533/

      Reply
    • Dana

      04/04/2022 at 4:10 pm

      I eat a couple of celery sticks spread with the thinnest amount of peanut butter on it as possible, i know it cant quite be a teaspoon of pb that I use, and that is only when I am feeling very hungry between lunch and dinner. It actually burns calories to digest celery, added bonus.

      Reply
      • Emily - Dietitian (MS, RD)

        04/12/2022 at 3:17 pm

        Great snack choice! The idea that celery “burns” calories is a bit of misinformation in the media – but nonetheless a very healthy snack!

        Reply
  5. John Medel

    10/18/2016 at 8:06 pm

    Is there any alcoholic drink that I could have? having Type 2 Diabetes?

    Reply
    • Jedha

      10/18/2016 at 10:34 pm

      Hey John, check out this article by Elizabeth. It covers the topic of alcohol. If you have any further questions after reading it, let us know. :)

      Reply

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