Independence Day just isn’t complete without a selection of festive finger foods and tasty dips. If you’re watching your weight, fatty, sour cream-based dips are a diet disaster. Luckily, you don’t have to avoid dips entirely – just mix up one of these delicious, low-fat dip recipes to with family and friends at your 4th of July party.

Cheesy Onion Dip

Your guests will never guess that this rich, tasty low-fat dip contains just 20 calories per tablespoon. To make this delicious appetizer, begin by chopping one large, white onion into small pieces. Saute these in a tablespoon of olive oil until soft and brown. Let the onions cool, and then mix them with 2 cups of plain, fat-free Greek yogurt, ½ teaspoon of salt, ½ cup of grated Parmesan cheese, a pinch of black pepper, and 2 tablespoons of freshly snipped chives. Cheesy onion dip is delicious on fresh veggies, pita chips, and pretzels.

Citrus Fruit Dip

Dunk red strawberries and cherries into this creamy low-fat dip for a truly festive 4th of July treat. You can even serve it as a light dessert. The light lemon flavor of the dip also pairs well with kiwi, mango and banana. You need 1 container of low-fat whipped topping, 2 cups of low-fat lemon yogurt, a pinch of cinnamon and 2 tablespoons of lemon juice. Mix the ingredients together, and top with a sprinkling of blueberries for a red, white, and blue presentation.

Spicy Red Pepper Hummus

Hummus is high in fiber and protein, which satisfy your appetite so you’re less likely to binge on unhealthy holiday foods. This low-fat dip recipe offers plenty of spice and the rich flavor of garlic, making it the perfect accompaniment to carrot sticks, green pepper slices, or even wholewheat crackers. In your food processor, combine 1 drained can of chickpeas, 2 tablespoons of roasted tahini, 2 peeled cloves of garlic, 1 tablespoon of olive oil, 2 teaspoons of sea salt, ¼ teaspoon ground cayenne pepper, ¼ cup of water, and 1 jarred, roasted red pepper. Blend until smooth, transfer to a serving bowl, and garnish with a sprinkle of paprika before serving.

The holidays are a time to celebrate and enjoy great food with your family. You don’t have to deprive yourself if you’re on a diet. Just reach for healthy alternatives like these dips instead of fatty, traditional holiday foods. You’ll keep your weight loss efforts on track and set a good example for other family members, too.