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40 Blood Sugar Friendly Dips & Sauces

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Love dips and sauces but want real metabolic wins? This collection is plant based, low glycemic, fiber forward, and made without seed oils or refined sugar. For a complete strategy on food timing, workouts, and insulin sensitivity, explore the Blood Sugar Reset Hub.

Jump to a recipe

  1. Creamy Cashew Dill Dip
  2. Hemp Ranch
  3. Green Goddess Avocado Herb
  4. Tahini Lemon Sauce
  5. Beet Tahini Dip
  6. Miso Ginger Dressing
  7. Almond Romesco
  8. Muhammara Walnut Red Pepper
  9. Chimichurri
  10. Z’hug Spicy Herb
  11. Pistachio Pesto (no cheese)
  12. Cashew Queso
  13. Chipotle Cashew Crema
  14. Baba Ghanoush
  15. White Bean Garlic Dip
  16. Edamame Hummus
  17. Classic Hummus, Fiber Forward
  18. Pumpkin Seed Cilantro Dip
  19. Sunflower Green Goddess
  20. Herbed Coconut Yogurt Tzatziki
  21. Gochujang Yogurt Sauce
  22. Carrot Ginger Dressing
  23. Roasted Tomato Salsa
  24. Tomatillo Salsa Verde
  25. Mango Lime Salsa, No Sugar
  26. Cucumber Lime Chile Dip
  27. Pepperoncini Mustard Dip
  28. Smoky No-Sugar BBQ Sauce
  29. Clean Ketchup
  30. Mustard Maple Monk Fruit Dip
  31. Coconut Peanut Satay
  32. Almond Butter Satay
  33. Orange Miso Sesame
  34. Everyday Herb Vinaigrette
  35. Cauliflower Alfredo
  36. Broccoli Stem Savory Dip
  37. Kimchi Scallion Dip
  38. Sauerkraut Dill Mustard
  39. Cocoa Tahini Dessert Dip
  40. Lemon Cheesecake Yogurt Dip

1) Creamy Cashew Dill Dip

Supports insulin sensitivity with fiber, prebiotic garlic, and lemon acidity.
Ingredients
  • 1 cup raw cashews, soaked 20–30 min in hot water, drained
  • 2 tbsp fresh dill, chopped
  • 1 tbsp lemon juice + 1 tsp zest
  • 1 small garlic clove
  • 1/2 tsp onion powder
  • 1/2 tsp sea salt
  • 1/2 to 3/4 cup cold water for blending
Instructions
  1. Blend all ingredients until silky, adjusting water for thickness.
  2. Chill 30 minutes for best flavor.
Notes: Great with raw veggies or zucchini fritters. Link your reset gently: See the Blood Sugar Reset Hub for full meal timing tips.

2) Hemp Ranch

Hemp seeds deliver protein and omega-3 ALA without seed oils.
  • 1/2 cup hemp hearts
  • 1/2 cup unsweetened coconut yogurt
  • 1 tbsp lemon juice
  • 1 tsp apple cider vinegar
  • 1 tsp dried dill, 1/2 tsp garlic powder, 1/2 tsp onion powder
  • Sea salt and cracked pepper
  • Water to thin
  1. Blend to creamy. Thin to dressing or keep thick for dip.

3) Green Goddess Avocado Herb

Avocado fats slow gastric emptying and can help with satiety.
  • 1 ripe avocado
  • 1/2 cup coconut yogurt
  • 1 cup mixed herbs (parsley, basil, chives)
  • 2 tbsp lemon juice
  • 1 small garlic clove
  • Sea salt, pepper, water as needed
  1. Blend smooth. Chill to set.

4) Tahini Lemon Sauce

Sesame tahini offers lignans and minerals, zero refined sugar.
  • 1/2 cup tahini
  • 3 tbsp lemon juice
  • 1 small garlic clove, minced
  • 1/4 tsp cumin, sea salt
  • Water or aquafaba to thin
  1. Whisk until creamy. Adjust salt and lemon.

5) Beet Tahini Dip

Beets plus tahini create a fiber rich dip with nitric oxide support.
  • 1 cup cooked beet cubes
  • 1/3 cup tahini
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  1. Blend until velvety. Chill.

6) Miso Ginger Dressing

Fermented miso may support gut balance which influences glucose control.
  • 1 tbsp white miso
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • 1 tsp sesame seeds
  • 2–4 tbsp water to thin
  1. Whisk or blend until smooth.

7) Almond Romesco

Roasted peppers and almonds without bread or oils.
  • 1 cup roasted red peppers, drained
  • 1/3 cup almonds
  • 1 tbsp tomato paste
  • 1 tbsp red wine vinegar
  • 1 small garlic clove, smoked paprika, salt
  1. Pulse to a textured dip.

8) Muhammara Walnut Red Pepper

Walnuts provide omega-3 ALA, peppers add vitamin C.
  • 1 cup roasted red peppers
  • 3/4 cup walnuts
  • 1 tbsp pomegranate vinegar or red wine vinegar
  • 1 tsp cumin, 1/2 tsp Aleppo pepper, salt
  1. Blend smooth or leave some texture.

9) Chimichurri

Fresh herbs, no oil needed. Add 1 tsp extra virgin olive oil if desired and unheated.
  • 1 cup parsley, 1/2 cup cilantro
  • 2 tbsp red wine vinegar
  • 1 small garlic clove
  • 1/2 tsp chili flakes, salt, pepper
  • 2–4 tbsp water to loosen
  1. Pulse to a loose sauce.

10) Z’hug Spicy Herb

Chiles + herbs for a metabolic-friendly heat.
  • 1 cup cilantro, 1/2 cup parsley
  • 1–2 jalapeños, seeded
  • 2 tbsp lemon juice
  • 1 small garlic clove, cumin, salt
  • Water as needed
  1. Blend into a bright green paste.

11) Pistachio Pesto (no cheese)

Pistachios add protein and fiber. No cheese keeps it light.
  • 1 cup basil
  • 1/3 cup pistachios
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  • 2–5 tbsp water
  1. Pulse to desired texture.

12) Cashew Queso

Creamy without dairy or processed oils.
  • 1 cup soaked cashews
  • 1 tbsp nutritional yeast
  • 1 tsp chili powder, 1/2 tsp cumin
  • 1 tsp apple cider vinegar, salt
  • 1/2–3/4 cup warm water
  1. Blend until molten smooth.

13) Chipotle Cashew Crema

Smoked heat, balanced acids for satiety.
  • 1 cup soaked cashews
  • 1 chipotle in adobo
  • 1 tbsp lime juice, pinch salt
  • Water to thin
  1. Blend until creamy.

14) Baba Ghanoush

Roasted eggplant with tahini and lemon for fiber and flavor.
  • 2 cups roasted eggplant flesh
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 garlic clove, salt
  1. Blend or mash to a rustic dip.

15) White Bean Garlic Dip

Beans improve satiety and can lower post-meal glucose.
  • 1 can cannellini beans, rinsed
  • 1 tbsp lemon juice
  • 1 small garlic clove
  • 1 tsp rosemary, salt, pepper
  • 2–4 tbsp water
  1. Blend smooth.

16) Edamame Hummus

High protein and fiber, great texture.
  • 2 cups shelled edamame, thawed
  • 2 tbsp tahini
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger, salt
  • Water as needed
  1. Blend until fluffy.

17) Classic Hummus, Fiber Forward

Chickpeas, tahini, lemon, garlic. No oil needed.
  • 2 cups cooked chickpeas
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 garlic clove, salt
  • Aquafaba or water to whip
  1. Blend to cloud-smooth.

18) Pumpkin Seed Cilantro Dip

Pepitas add minerals and a creamy mouthfeel.
  • 3/4 cup pumpkin seeds
  • 1 cup cilantro
  • 1 tbsp lime juice
  • 1 small jalapeño, salt
  • Water as needed
  1. Blend to a bright green dip.

19) Sunflower Green Goddess

Sunflower seeds for budget friendly creaminess.
  • 3/4 cup sunflower seeds, soaked 20 min
  • 1/2 cup parsley and basil mix
  • 2 tbsp lemon juice
  • 1 small garlic clove, salt
  • Water to blend
  1. Blend until silky.

20) Herbed Coconut Yogurt Tzatziki

Coconut yogurt for tang without dairy.
  • 1 cup unsweetened coconut yogurt
  • 1/2 cup grated cucumber, squeezed dry
  • 1 tbsp lemon juice
  • 1 tbsp chopped dill
  • 1 small garlic clove, salt
  1. Stir and chill 30 minutes.

21) Gochujang Yogurt Sauce

Use a no-sugar gochujang or minimal added sugar version.
  • 1 cup coconut yogurt
  • 1–2 tsp gochujang
  • 1 tsp rice vinegar, pinch salt
  • Water to thin
  1. Whisk smooth.

22) Carrot Ginger Dressing

Fiber rich carrots, ginger heat, no oil.
  • 1 cup steamed carrot coins
  • 1 tbsp rice vinegar
  • 1 tsp grated ginger
  • 1 tsp white miso, salt
  • Water to blend
  1. Blend silky.

23) Roasted Tomato Salsa

No sugar, just roasted depth.
  • 3 roasted tomatoes
  • 1/4 onion, charred
  • 1 jalapeño, charred
  • 2 tbsp lime juice, salt
  1. Pulse to desired chunkiness.

24) Tomatillo Salsa Verde

Bright acid helps glycemic response when paired with carbs.
  • 6 roasted tomatillos
  • 1/4 cup cilantro
  • 1/4 onion
  • 1 jalapeño, salt, lime juice
  1. Blend and chill.

25) Mango Lime Salsa, No Sugar

Use just-ripe mango, balance with lime and chili to keep portions modest.
  • 1 cup small dice mango
  • 2 tbsp lime juice
  • 2 tbsp red onion, minced
  • 1/2 jalapeño, minced
  • Salt, cilantro
  1. Stir and rest 10 minutes.

26) Cucumber Lime Chile Dip

Hydrating, crunchy, spicy, very low glycemic.
  • 2 cups chopped cucumber
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • Salt, cilantro
  1. Pulse briefly for a scoopable texture.

27) Pepperoncini Mustard Dip

Vinegar from peppers adds tang without sugar.
  • 1/2 cup pepperoncini, drained
  • 2 tbsp Dijon mustard
  • 2 tbsp coconut yogurt
  • Salt, pepper
  1. Pulse to a thick relish.

28) Smoky No-Sugar BBQ Sauce

Tomato paste, smoke, and vinegar deliver classic flavor.
  • 3 tbsp tomato paste
  • 1 tbsp apple cider vinegar
  • 1 tsp smoked paprika, 1/4 tsp chili powder
  • 1/2 tsp garlic powder, salt
  • Water to desired thickness
  1. Whisk over low heat 3–4 min. Cool.

29) Clean Ketchup

No corn syrup. Monk fruit optional.
  • 3 tbsp tomato paste
  • 1 tbsp apple cider vinegar
  • 1/4 tsp onion powder, 1/4 tsp garlic powder
  • Pinch cinnamon, salt
  • Water to thin, optional 1–2 drops liquid monk fruit
  1. Whisk smooth and chill.

30) Mustard Maple Monk Fruit Dip

Sweetness without sugar spike.
  • 2 tbsp Dijon mustard
  • 1–2 tsp pure maple flavor + monk fruit drops to taste
  • 1 tbsp coconut yogurt
  1. Stir until creamy.

31) Coconut Peanut Satay

Protein and fats slow absorption. Choose no sugar peanut butter.
  • 1/3 cup natural peanut butter
  • 1/3 cup light coconut milk
  • 1 tsp lime juice
  • 1/2 tsp tamari, 1/4 tsp chili flakes
  • Water to thin
  1. Whisk smooth.

32) Almond Butter Satay

Almonds for magnesium and fiber.
  • 1/3 cup almond butter
  • 1/3 cup water
  • 1 tsp rice vinegar
  • 1 tsp tamari, pinch garlic powder
  1. Whisk until glossy.

33) Orange Miso Sesame

Citrus plus fermented miso for flavor intensity.
  • 1/3 cup fresh orange segments
  • 1 tsp white miso
  • 1 tsp rice vinegar
  • 1 tsp sesame seeds
  • Water as needed
  1. Blend to a pourable sauce.

34) Everyday Herb Vinaigrette

No oil needed. Vinegar and herbs carry flavor.
  • 3 tbsp apple cider vinegar
  • 2 tbsp water
  • 1 tsp Dijon mustard
  • 1 tsp maple flavor + monk fruit to taste
  • 1 tbsp minced parsley, salt, pepper
  1. Whisk vigorously.

35) Cauliflower Alfredo

Low glycemic creamy sauce without dairy or oil.
  • 3 cups steamed cauliflower florets
  • 2 tbsp nutritional yeast
  • 1 garlic clove
  • 1 tbsp lemon juice, salt, pepper
  • 1/2–1 cup veggie broth
  1. Blend very smooth.

36) Broccoli Stem Savory Dip

Reduce waste, increase fiber.
  • 2 cups steamed broccoli stems, chopped
  • 1/4 cup sunflower seeds
  • 1 tbsp lemon juice
  • 1 small garlic clove, salt
  • Water to blend
  1. Blend to a creamy spread.

37) Kimchi Scallion Dip

Fermented kick with probiotics. Choose a vegan kimchi.
  • 1 cup chopped kimchi, drained
  • 1/2 cup coconut yogurt
  • 2 tbsp chopped scallions
  1. Stir together. Chill 20 minutes.

38) Sauerkraut Dill Mustard

Kraut brine adds tang and probiotics.
  • 1/2 cup finely chopped sauerkraut
  • 1 tbsp Dijon mustard
  • 1 tbsp kraut brine
  • 1 tsp chopped dill
  1. Mix and adjust salt.

39) Cocoa Tahini Dessert Dip (Shakeology option)

High fiber dessert style dip without refined sugar.
  • 2 tbsp tahini
  • 2 tbsp unsweetened cocoa
  • 4–6 tbsp unsweetened coconut yogurt
  • Monk fruit to taste
  • Optional: 1 scoop Vegan Chocolate Shakeology
  1. Whisk until pudding creamy.

40) Lemon Cheesecake Yogurt Dip (Shakeology option)

Dessert dip that stays blood sugar friendly.
  • 1 cup unsweetened coconut yogurt
  • 2 tsp lemon zest + 1 tbsp juice
  • 1 tsp vanilla extract
  • Monk fruit to taste
  • Optional: 1 scoop Vegan Vanilla Shakeology
  1. Stir until fluffy and chill.

Want these dips to actually move your numbers in the morning and after meals? Pair them with the timing, training, and plate-building guidance in the Blood Sugar Reset Hub.

Tom
https://linktr.ee/metalpalace

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