I don’t know about you, but enjoying cheese, crackers and dip on a Friday evening is one of my favourite things in the world. If you have the time to make your dips from scratch, go for it, there are great recipe online.
If not, we’ve popped together a quick list of 20 low carb dips!
Tips for buying dips.
1. Look for dips with 5g carbs per 100g or less.
2. Choose dips that have the most real food ingredients and no added sugar (where possible)
Note: As they are ready made, most dips have some sorts of preservatives and stabilisers in them.
Our criteria: Less than 5g carbs per 100g
Updated December 2019
In this Supermarket Review, we compare:
|Deli Originals - Persian Feta Style||0.9||6.5||35.7||Aldi|
|Deli Originals Spinach Dip||2.5||1.8||44.9||Aldi|
|Deli Originals Eggplant Dip||2.9||1.4||15.2||Aldi|
|Plant Nation Food Co Chargrilled Egg plant||4.7||1.4||14.3||Coles|
|Plant Nation Food Co Roasted Artichoke.||1.1||1.1||39.4||Coles|
|Yumi's Avocado and Sea salt||1.4||1.6||54.2||Coles/ Woolworths|
|Black Swan Roasted Capsicum||3.7||4.7||20.7||Coles|
|Dari's Table Olive Hummus||4.0||5.3||22.8||Coles|
|Pilpel Eggplant Hummus||5||1.4||2||Coles/ Woolworths|
|Black Swan Persian Feta||1.8||6.5||35.7||Coles/ Woolworths|
|Black Swam Spinach & Feta||3.7||8.0||36.1||Coles/ Woolworths|
|Yumi's Baked Eggplant||3.1||1.4||15.2||Coles/ Woolworths|
|Yumi's Kalamata Olives||1.6||1.8||44||Coles/ Woolworths|
|Yumi's Green Olive Dip||0.9||1.2||47.2||Coles/ Woolworths|
|Mediterranean Delite Garlic Dip||3.2||3.6||10.7||Woolworths|
|Mediterranean Delite Babaganoushe||3.2||3.6||10.7||Woolworths|
|Organic Indulgence Tzatziki Dip||4.5||4.3||3.1||Woolworths|
|Peckish Light & Airy Cheddar and Parmesan||4.3||6.5||22.9||Woolworths|
|Chris' Spring Onion||3.1||5||21.7||Woolworths|
Deli Originals Spinach Dip
Ingredients:Spinach 44%, Vegetable Oil, Eggs, water, Sugar, Salt, Garlic, Acidity regulators, Thickener, Mustard Flour and Preservatives 202, 211
Carbs per 100g: 2.5g
Comments: Contains Egg.
Deli Originals Eggplant Dip
Ingredients: Baked Eggplant 77%, Vegetable Oil, Water, egg, salt, Lemon Juice, Garlic, Acidity regulator, sugar, parsley, Pepper, (202) Mustard Flour
Carbs per 100g: 2.9g
Plant Nation Food Co. Chargrilled Eggplant Dip
Ingredients: Eggplant (45%) Vegetable oil, white beans, sundried tomato, acidity regulator 330,300 vinegar, white vinegar, roasted capsicums, lemon juice, salt, chives, garlic, herbs, spices and preservatives.
Carbs per 100g: 2.9g
Comments: Egg free.
Plant Nation Food Co. Roasted Artichoke
Ingredients: Roasted artichoke (33%) vegetable oil, butter beans, vinegar, kale (5%), lemon juice 4%, preservatives 223, salt, chives, garlic, herbs and spices, preservatives 202, 211)
Carbs per 100g: 1.1g
Yumi’s Traditional Tahini
Ingredients:Tahini Paste(49%) (from Sesame Seeds), Water, Lemon Juice, Olive Oil, Garlic, Honey, Food Acids (Acetic Acid, Citric Acid), Salt, Paprika, Preservative (202), Parsley Flakes.
Carbs per 100g: 1.9g
Ingredients: Canola oil, Avocado 36%, Eggs, sugar, Lime juice, salt, garlic, food acid, Vegetable Gum, Mustard Powder, colour and Preservatives
Carbs per 100g: 1.4g
Comments: Found in Coles and Woolworths. There were a few brands that have Avocado dip in their range, however this had the higher % of it. You could probaby make your own version with far less 🙂
Black Swan Roasted Capsicum
Ingredients: Cream Cheese, starter culture, salt, stabilisers, red capsicum 11%, chargrilled capsicum 6%, vegetable oil, garlic pure, Thickeners, salt, vinegar,spices, acidity regulators, firming agents
Carbs per 100g: 3.7g
Need some Low Carb Crackers to go with your dips???
Check out our 2 favourite recipes!
These Low Carb Seeded Crackers would be the perfect accompaniment to a...VIEW THIS RECIPE
Chilli Parmesan Low Carb Crackers
These Chilli Parmesan Low Carb Crackers were inspired by the flavours ...VIEW THIS RECIPE
Ingredients: Cooked chickpeas (44%) Olives (28%) (olives, water, salt, preservatives, sunflower oil, tahini, water, extra virgin olive oil, salt, bell peppers, preservatives and parsley
Carbs per 100g: 4.0g
Comments: Found in Coles.
Ingredients:Eggplant (66%), chickpeas (17%), sesame paste (8.2%), water, extra virgin olive oil, acidity regulator (citric acid), salt, preservative (potassium sorbate).
Carbs per 100g: 5g
Comments: 90% real ingredients. I like this brand 🙂 This tastes more like eggplant dip than a hummous. Pilpel have a great range of other flavoured dips, you can check them out here
Ingredients: Cream cheese, vegetable oil, feta cheese, vinegar, acidity regulator 270, vegetable oil, lemon juice,223, garlic, salt, stabiliser, herb, spices, flavour preservatives 202, 211
Carbs per 100g: 1.8g
Comments: This is also yummy spread on Protein toast 🙂
Ingredients: Cream Cheese (Milk, Cream, Salt, Stabilisers (410, 412), Starter Culture), Vegetable Oil, Fetta Cheese 24% (Milk, Salt, Starter Cultures, Animal Rennet), Baby Spinach 10%, Onion, Garlic Puree, Sugar, Vinegar, Chilli, Emulsifier (451), Flavour, Acidity Regulators (270, 260), Thickener (415), Preservatives (211, 202), Colour (141).
Carbs per 100g: 3.7g
Ingredients:Baked Eggplant (77%), Canola Oil, Egg, Salt, Lemon Juice, Garlic, Sugar, Parsley, Food Acid (Acetic Acid), Pepper, Preservative (202), Mustard Flour.
Carbs per 100g: 3.1g
Comments: Even though this has sugar, its still a short ingredient list 🙂
Ingredients: Green Olives (50%) (Olives, Water, Salt, Food Acids (Citric Acid, Acetic Acid Or Lactic Acid), Spices), Canola Oil, Egg, Sugar, Salt, Food Acid (Acetic Acid), Mustard Flour.
Carbs per 100g: 0.9g
Comments: Found in Coles
Ingredients:Olives (51%) (Kalamata Olives (30%)(Kalamata Olives, Water, Salt, Vinegar, Oil)Green Olives (21%)(Olives, Water, Salt, Food Acids (Acetic Acid, Citric Acid), Spices)), Canola Oil, Egg, Water, Sugar, Salt, Food Acid (Acetic Acid), Mustard Flour.
Carbs per 100g: 1.6g
Comments: Found in Coles
Mediterranean Delite Garlic Dip
Ingredients: Sunflower oil 60%, Garlic, 40% saly and acidity regulator
Carbs per 100g: 2.6g
Mediterranean Delite Babaganoushe
Ingredients: Eggplant 66%, Tahini, garlic, sunflower oil, salt, acidity regulator, citric acid, 202
Carbs per 100g: 3.2g
Organic Indulgence Tzatziki Dip
Ingredients:Certified Organic Yoghurt, Certified Organic Cucumber, Garlic, Herbs, Sea Salt, Lemon Juice, Citric Acid, Spices, Calcium Carbonate, Xanthum Gum. May contain traces of nuts.
Carbs per 100g: 4.5g
Peckish Cheddar and Parmesan
Ingredients:Cream Cheese (Milk, Cream, Salt, Stabiliser (410, 412), Culture), Water, Vegetable Oil, Onion, Vintage Cheddar Cheese 1.5% (from Milk), Parmesan Cheese 1.5% (from Milk), Whey Protein Concentrate (from Milk), Natural Corn Starch, Mustard, Acidity Regulators (270, 260), Sugar, Yeast Extract, Salt, Thickener (415), Natural Flavour, Spice, Preservatives (211, 202).
Carbs per 100g: 4.3g
Comments: Found in Woolworths. This brand also has a sour cream and chives flavour. 3.9g carbs per 100g
Chris’ Spring Onion.
Ingredients:Cream Cheese [Milk, Cream, Milk Solids Non-Fat, Salt, Vegetable Gum (410), Food Acid (270), Starter Culture], Spring Onion (5%), Mayonnaise [Thickener (1442), Vegetable Gum (415), Egg, Preservatives (202, 211)], Canola Oil, Garlic Paste, Onion, Preservatives (202, 211), Salt, Food Acid (330)
Carbs per 100g 3.1g
This time around, I picked a selection from each brand and supermarket in a variety of flavours. Flavours varied from store to store. e.g Woolworths in Marrickville had other flavours that Leichhardt Woolies didnt have.
*Please note information was accurate at the time of collecting. If changes are made to the brand (packaging or nutrition) within our updates, please refer to their website. Changes may occur regarding their availability, please check with your local supermarket for more info.
📸 Feature image: Cook Low FODMAP
For more Low carb Supermarket finds, click here
- Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.