Salmon Burgers with Lemon Dill Horseradish Sauce

Rethink the classic burger with a seafood twist. Add these salmon burgers, made with Norweigan salmon, with lemon dill horseradish sauce to your menu rotation.

salmon burger with creamy sauce on a brioche bun

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

One perk of COVID-19 (always trying to find the positive) is that people are cooking more at home. The downside, we don’t necessarily have access to certain ingredients and are limiting grocery store trips.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

opened face salmon burger with creamy dill sauce

Salmon is one of the most popular species consumed. With the high demand, the safest and most efficient way to feed the population is with farm-raised salmon. Norway is the world leader in the production of ocean-farmed sustainable salmon.

Understanding aquaculture

Aquaculture provides safeguarding to the environment and fish stocks for the future is the only way its aquaculture industry can remain sustainable. Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner with strict regulations.

seafood from norway

Seafood from Norway

In Norway, salmon farmers monitor fish conditions carefully, control the salmon’s feed, and keep parasites out. This farmed environment helps resist disease. In Norway, farm-raised salmon live in their natural habitat and have plenty of room to swim. One of the myths about salmon farming is that the fish lives in crowded pens. The fact is, Norwegian salmon has plenty of space to grow as the pen holds 97.5% water and just 2.5% fish. Their pens are designed to ensure optimal growth and living conditions for the dish. Norwegian aquaculture industry sets the standard for high-quality, safe, and sustainably farmed salmon.

salmon burgers in a cast iron skillet
salmon burger with creamy sauce on a brioche bun

Salmon Burger with Lemon Dill Horseradish Sauce

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 6 1x
  • Category: Dinner
  • Method: Stove Top
  • Cuisine: American



1 1/2 lbs salmon fillets skin and bones removed, chopped
3/4 cup plain breadcrumbs
1 large egg, lightly beaten
3 tablespoons fresh dill chopped
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 tablespoon lemon juice
canola oil for frying (can also use olive oil)

Yogurt-Dill Sauce:
1 cup plain full-fat yogurt
1/4 cup dijon mustard
1/4 cup dill, chopped
1/2 lemon, juiced (about 2 tablespoons) and zested (about 1 teaspoon)
1 tablespoon horseradish

To serve:
Brioche buns
Butter lettuce


  1. In a food processor add salmon. Pulse a few times until the salmon breaks down into small pieces. (Tip: Pulse a few times vs. running the food processor)
  2. In a large bowl, combine salmon, breadcrumbs, egg, dill, salt, garlic powder, and lemon juice. Mix well, but make sure to not overwork the mixture. Shape into 6 burgers.
  3. For the yogurt-dill sauce: In a small bowl, stir together yogurt, mustard, dill, lemon juice, lemon zest, and horseradish. Refrigerate until ready to use.
  4. In a large cast-iron skillet, heat oil over medium heat. Add salmon burgers and cook on each side for about 2-3 minutes or until internal temperature reaches at least 145 F.
  5. To serve: Place a few pieces of butter lettuce on the bottom half of the bun, top with a burger, and a generous dollop of the yogurt-dill sauce.

Keywords: salmon, salmon burger, burger, seafood, omega3, heart healthy

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salmon burger with creamy sauce on a bun


Can I freeze these salmon burgers?

Yes! Form the salmon into patties. Place on a baking sheet lined with parchment paper (so they don’t freeze to the pan!) and freeze until solid. Once frozen, wrap each individually with plastic wrap, then foil, then store in a freezer bag removing as much air as possible.

Can I grill these salmon burgers?

Yes, of course! I like using a cast-iron skillet to get a good sear, but grilling works great too! Tip for if you decide to grill – After forming the patties, refrigerate them for 10-20 minutes so they firm up a little to prevent them from falling apart on the grill.

How else can I use the salmon burgers?

These salmon burgers as leftovers are delicious! Here are a few suggestions:

  • Add to leafy greens
  • Crumble and scramble with eggs
  • Chop and add to a wrap
  • Serve with a sunny side egg on top

What else can I use the lemon dill horseradish sauce with?

Utilize this sauce any way you would utilize any other condiments! This pairs well with many foods.

bowl of lemon dill horseradish sauce

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This post contains affiliate links. Read full disclosure here.

Edamame Avocado Hummus

Move over chickpea hummus. There’s a new hummus in town – Edamame Avocado Hummus. 

Edamame Avocado Hummus ingredients in a food processor

I recently did a presentation about smart snacking. One thing I like to mention about smart snacking is to opt for real food first. Snacking is an opportunity for nourishment. 

Yes, grabbing a bar is quick (some bars do pack in great nutritional value), but really think about your snacks throughout the day. How many of them are real food vs. processed foods?

Edamame Avocado Hummus in a small white bowl

I’ve been challenging myself to include more veggies into my snacks. I go through snacking phases, and raw veggies have fallen out of my routine a little bit.

Snacking is more fun when you are dunking. I love dunking my veggies into hummus, but I decided to switch it up a bit and use edamame as the base instead of chickpeas. Edamame, a plant-based protein is a young soybean that has been harvested before the beans have had a chance to harden.

Edamame Avocado Hummus in a white bowl with carrots and crackers

Adding avocado to the edamame helps make this dip creamy. Avocados can act as a booster to help your body absorb fat-soluble nutrients from the foods eaten with them, like vitamin A. Vitamin A foods, like carrots, contain carotenoids, which not only promote healthy skin but benefit the heart and immune system as well. This vitamin is a potent antioxidant that protects the skin from free radicals. So, pair carrot sticks with this delicious dip!

carrot being dunked into green dip
Edamame Avocado Hummus in a white bowl

Edamame Avocado Hummus

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8 1x
  • Category: dip
  • Method: no-cook



  • 1 cup frozen shelled edamame, thawed
  • 1/2 large avocado
  • 1 tbsp fresh lemon juice
  • 2 cloves garlic, minced
  • 1 teaspoon tahini
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon ground pepper
  • pinch of salt
  • 2 tbsp avocado oil (can sub olive oil)


  1. Add edamame, avocado, lemon juice, garlic, tahini, onion powder, pepper and salt in a food processor. Pulse for 30 seconds and scrape down sides.
  2. Slowly drizzle in oil while motor is running and pulse until reach desired consistency.

Keywords: hummus, avocado, edamame, dip

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Blueberry Chia Jam

This Blueberry Chia Jam has now become a staple in my refrigerator. With just four simple ingredients you have a delicious and flavorful jam without excess sugar. Mix and match or combine different berries for a variety of flavor combinations.

Blueberry Chia Jam in a small mason jar with a wooden spoon


You might see a few variations of chia jam recipes floating around the internet, but after testing this recipe a few times, here are some tips I’ve gathered.


Simply heat frozen berries and water over low-medium heat and gently simmer for the berries to defrost and their natural sugars begin to breakdown. Avoid using high heat as the berries will not defrost evenly and the natural sugars of the berries will scorch the bottom of your pan.

Using a potato masher or the back of a fork, mash the blueberries so they burst. The jam may look still very liquidy at this point. Remove from heat and stir in the vanilla extract, chia seeds, and sweetener, if using. The chia seeds thicken the jam as it rests and begins to cool.


Simply leave the jam as is, mashed and chia seeds fully intact if you enjoy the texture and a chunkier jam. Or opt for a smoother consistency and pulse in a food processor or blender until you reach the desired consistency.

Blueberry Chia Jam on a slice of whole wheat toast with peanut butter


All blueberries are not alike! By nature, wild ones have a more intense flavor, deeper blue color, and 2x the antioxidants than their regular cultivated blueberries.

Ever wonder why you can only find wild blueberries in the frozen department? Wild Blueberries are frozen fresh within 24 hours of harvest when their flavor and antioxidant goodness are at their peak. In fact, tiny, potent wild ones contain less water than regular blueberries, so they freeze better than ordinary, larger blueberries.


Utilize this recipe as the base and mix and match with other berries or berry combinations. Try a mixed berry combination using blueberries, strawberries, and raspberries or go for a bold combination of a mixture of cherries and blackberries. Thinking about going tropical and using pineapple or mango? I would recommend using white chia seeds vs. black chia seeds.


This is a much lower sugar jam than those found on the grocery store shelves. Highlighting the fruits natural sugars is the star of this recipe, but an optional sweetener can be added in if desired.

Blueberry Chia Jam in a small mason jar


Use this jam anywhere you would typically use any jam or jelly. Spread on toast, top on oatmeal, or swirl into yogurt.

Small mason jar filled with blueberry jam

Blueberry Chia Jam

  • Author: Chef Julie Harrington, RD
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Total Time: 12 minutes
  • Yield: 10 1x
  • Category: dip/spread
  • Method: stove top


A few simple ingredients and you can whip up this jam in no time. Mix and match with different berries for a variety of flavors.



1 cup frozen wild blueberries
1/2 cup water
1/4 teaspoon vanilla extract
1 1/2 tablespoons chia seeds
optional sweetener: 1 tablespoon maple syrup or sugar


  1. Add frozen blueberries to a small saucepan and heat over low-medium heat, stirring occasionally. Once the berries have thawed and started to break down, use a fork or potato masher to break them down further. 
  2. Stir in vanilla extract, chia seeds, and sweetener of choice, if using. Remove from heat and allow jam to cool and thicken for about 5-10 minutes.
  3. Spoon into a mason jar as is and store in the refrigerator. (Alternative method: Add jam to a food processor or blender and puree until desired consistency is reached. Spoon into a mason jar and store in the refrigerator. 


Store jam in the refrigerator for up to a week. 

Keywords: blueberry chia jam, jam, chia, blueberries, wild blueberries, low sugar

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Greek-Style Lamb Pita with Tzatziki Sauce

Do you cook with lamb? If you are new to cooking with lamb try starting with ground lamb and this Greek-Style Lamb Pita with Tzatziki Sauce. Lamb offers a protein-packed, flavorful alternative to the typical protein sources, like beef, chicken or turkey.

lamb meatballs in a pita

I had the wonderful opportunity to travel to the Goldring Center for Culinary Medicine at Tulane University a few months ago. When I was there, I was immersed with information, learning all about pasture-raised lamb, butchery, and cooking techniques for lamb with Nourish with Lamb.

Lamb is pasture-raised

Instead of being called a rancher, those who raise lamb are known as Shepards. Have you ever cooked with or prepared lamb? Lamb might seem intimidating if you’ve never worked with before, but this lean protein pairs well with global flavors and can be used in a variety of dishes.

raw ingredients of lamb meatballs in a clear bowl on a marble slab

Ground lamb is typically made from the shoulder and is incredibly moist and flavorful. Lamb is delicious in meatloaf, shepherd’s pie, tacos, casseroles, stews, lamb burgers, or in this case meatballs for pitas.

 Greek-Style Lamb Pita with Tzatziki Sauce on a white plate

Did you know?

Lean lamb is a source of healthy, unsaturated fats. Nearly 40% of the fat in lean lamb is heart-healthy monounsaturated fat. On average, a 3-ounce serving of lamb is lean and has only 150 calories. Lean cuts include the leg and loin.

Greek pita with a side salad on a white plate
Lamb's Fatty Acid Breakdown
(source: Nourish with Lamb)

Lamb Fits in the Traditional Mediterranean Diet

The 2015 Dietary Guidelines gives special recognition to the Mediterranean dietary pattern for its healthful eating approach. Lamb is a staple protein in a healthy Mediterranean-style diet, particularly in Greek cuisine. Lamb is nutrient-rich and on average, it’s an excellent source of protein, vitamin B12, niacin, zinc, and selenium and a good source of iron and riboflavin.

This pita with tzatziki sauce is a way to start on the path to a Mediterranean-style diet.

Greek stuffed pita with meatballs
Lamb meatballs in a pita on a white plate

Greek-Style Lamb Pita with Tzatziki Sauce

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Entree
  • Cuisine: Greek



For the Tzatziki Sauce:

6 ounces plain Greek yogurt
1/2 cup seedless cucumber, peeled and finely chopped
1 tablespoon fresh dill, finely chopped
1 teaspoon red wine vinegar
salt, to taste

For the Lamb Meatballs:

1 pound ground lamb
3 cloves garlic, minced
1/4 cup onion, finely chopped
2 tablespoons fresh parsley, chopped
1 tablespoon lemon zest
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper, or more if more heat is desired

For the Pitas:

4 whole grain pita pockets, warmed
1/2 cup grape tomatoes, halved
1/2 cup seedless cucumber, chopped
2 cups lettuce, chopped


For the Tzatziki Sauce: In a small bowl, combine yogurt, cucumber, dill, and red wine vinegar. Season with salt, to taste. Set aside.

For the Meatballs: Preheat the oven to 400°F. Place a wire rack on a sheet pan. Set aside. In a large bowl, combine lamb, garlic, parsley, lemon zest, salt, pepper, and cayenne pepper. Mix well to combine. Form small meatballs and place on the wire rack. Bake for 20-30 minutes or until internal temperature reaches 165°F. (cook time will vary depending on how large the meatballs are)

To assemble: In a pita pocket stuff pockets with lettuce, cucumber, and tomatoes. Add a smear of Tzatziki sauce and 3-4 meatballs per pita. 


Meal prep tip: Make a double batch of these meatballs and freeze for later. 

Keywords: lamb, sauce, Tzatziki, Greek

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Lemon Vinaigrette

Brighten any salad, grain, or vegetable dish with this simple lemon vinaigrette. Made with ingredients you probably already have on hand, simply whip this up in a mason jar.

Lemon Vinaigrette in a small glass jar

I don’t think people realize how EASY it is to make a homemade dressing. The most basic vinaigrette recipe is mixing an acid and a base. Then just add seasonings you enjoy. Simply pour ingredients into a mason jar and shake away. Your dressing is made! How easy was that? Plus, making it in a mason jar is ready to store any leftovers.

Lemon Vinaigrette in a small glass jar

If you want to go beyond the basics, use this guide to build your own vinaigrette.

Create a homemade vinaigrette

Choose your acid:

This can be in the form of vinegar or citrus juice. Pick something that matches with your salad mix-ins. Opt for a sweet acid like white wine vinegar, white balsamic vinegar, or an orange juiced, for salads that have fruit. 

Try acids like apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar, lemon juice, lime juice, or other citrus juices. 

Tip: Think about the components of your salad. If you have a salad with bright colors, avoid darker vinegar. Once the salad is dressed, those bright vibrant colors will look muddy. Remember – we eat with our eyes first! 

Choose your base:

The base is oil. Use good quality oil. This can be a simple olive oil or fancy garlic and rosemary-infused walnut oil. Again think about the components of your salad. If there are avocados in your salad, why not try avocado oil? 

Try oils like olive oil, avocado oil, walnut oil, pumpkin seed oil, hazelnut oil, or other flavor-infused oils. 

Add seasonings:

If you are new to making dressings, simple olive oil and balsamic vinegar dressing with a pinch of salt and pepper will work just fine. Once you are comfortable making dressings, try amping it up with other seasonings. 

Add a teaspoon of Dijon mustard to add a little tanginess and also to help create a creamier vinaigrette. Add a teaspoon of miso for an umami flavor. Try using fresh herbs for a pop of flavor. For a sweet vinaigrette, add a little maple syrup or honey. 

Lemon Vinaigrette in a small glass jar

Once you start playing around with different combinations, you’ll start to know what flavor combinations you like best!

lemon vinaigrette in a small jar with lemons

Lemon Vinaigrette

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5
  • Total Time: 5
  • Yield: 3/4 cup 1x
  • Category: dressing
  • Method: no-cook


This lemon vinaigrette is incredibly easy to make. Drizzle it on all your salad and veggie recipes!



  • 1/3 cup olive oil
  • 2 lemons, juiced (approx 1/3 cup juice)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup
  • 2 garlic cloves, minced
  • salt and pepper, to taste


Simply measure ingredients and add to a mason jar. Secure lid and shake. Season with salt and pepper, to taste.

Keywords: dressing, vinaigrette, homemade, mason jar, salad dressing, healthy fats, lemon, citrus, cooking tips

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Everything but the turkey, Thanksgiving menu

My favorite holiday is just a few days away! I love Thanksgiving because it’s all about friends, family, and FOOD! 
Everything but the turkey, Thanksgiving menu via RDelicious Kitchen @RD_Kitchen

I realized I have a ton of recipes that would be a good addition to a Thanksgiving menu. Turkey is pretty much a staple, but the sides are just as important. I get sad when I see a Thanksgiving spread of just beige/white foods. Bring on the colors! Bring on the flavors! All of these recipes contain ingredients or concepts of a traditional Thanksgiving recipe, but with a dietitian/chef twist.


Soups are a great way to start the Thanksgiving meal. Soups are an easy way to pack in nutrients and big bold flavors. This Butternut & Acorn Squash Soup has easily become one of my favorites. It’s creamy without any cream or dairy! How? Check out the recipe to find out.

Butternut & Acorn Squash Soup


Skip the boring tossed salad and add some seasonal ingredients to create a colorful dish.
Citrus Beet Salad with Champagne Vinaigrette Dressing via RDelicious Kitchen via RDelicious Kitchen @rd_kitchen #salad #citrus #salad #beets #seasonal

Citrus Beet Salad 

Warm Kale Salad with Delicata Squash and Pomegranate via RDelicious Kitchen via RDelicious Kitchen @rd_kitchen #kale #delicatasquash #squash #fall #pomegratate #warm #salad #thanksgiving

Warm Kale Salad with Delicata Squash and Pomegranate

Side Dishes:

The side dishes really make up the bulk of the Thanksgiving Day menu. Aim to create a very colorful spread. Different colors mean different nutrients. Think outside the traditional Thanksgiving menu and add new recipes to your holiday table.
Roasted Garlic Cauliflower Mashed Potatoes via RDelicious Kitchen @RD_Kitchen #mashed #potatoes #cauliflower #lowcarb #sidedish #healthy #thanksgiving #garlic

Roasted Garlic Cauliflower Mashed Potatoes

Cranberry Relish via RDelicious Kitchen @RD_kitchen #cranberry #relish #lowsugar #thanksgiving #sidedish #wellness #recipe #healthyholiday #holiday

Cranberry Relish

Roasted Maple-Mustard Glazed Brussels Sprouts via RDelicious Kitchen via RDelicious Kitchen @rd_kitchen #brusselssprouts #thanksgiving #sidedishes # lowcarb #maple #mustard

Maple Mustard Glazed Brussels Sprouts

Garlic Parmesan Smashed Potatoes via RDelicious Kitchen @rdkitchen

Garlic Parmesan Smashed Potatoes

Honey Roasted Carrots via RDelicious Kitchen @rd_kitchen #carrots #honey #roasted #sidedish #thanksgiving

Honey Roasted Carrots

Shaved Asparagus via RDelicious Kitchen @RD_Kitchen #asparagus #salad #greens #lowcarb #sidedish #thanksgiving

Shaved Asparagus Salad

Vegan Green Bean Casserole via RDelicious Kitchen @RD_Kitchen #greenbean #greenbeancasserole #vegan #glutenfree #thanksgiving

Vegan Green Bean Casserole

*To access this recipe, try a FREE trial of my anti-inflammatory meal plan


If you are looking to lighten up your holiday desserts, simply just trim back the amount of sugar. Trust me, no one will even notice. You can also try one of my seasonal dessert recipes too!
[No Bake] Pumpkin Cheesecake Mousse via RDelicious Kitchen @RD_Kitchen #pumpkin #tofu #cheesecake #mousse #dessert #lowsugar #singleserve #healthy #pumpkinspice #thanksgiving

Pumpkin Cheesecake Mousse

Orange Cranberry Bread via RDelicious Kitchen @rd_kitchen #wholegrain #cranberry #orange #bread #quickbread #muffins

Whole Grain Orange Cranberry Bread

Greek Yogurt Pumpkin Pie Bars via RDelicious Kitchen @RD_Kitchen #pumpkin #pumpkinpie #wellness #healthy #dessert #lowfat #bars #thanksgiving #holiday

Greek Yogurt Pumpkin Pie Bars

Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.comEverything but the turkey.. Thanksgiving menu via RDelicious Kitchen @RD_Kitchen #thanksgiving #menu #healthyholiday #healthythanksgiving #sidedish #turkey #lowcarb #glutenfree #dairyfree #lowsugar #healthy

Cheesy Spinach Hummus Dip

May 13th is National Hummus Day! Celebrate with this Cheesy Spinach Hummus Dip.Cheesy Spinach Hummus Dip via RDelicious Kitchen @rd_kitchen
Disclosure: I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.
While it is perfectly acceptable to simply open a container of Sabra hummus and dive right in, to celebrate National Hummus Day, did you know hummus is very versatile in the kitchen?

Hummus = Happiness

Cheesy Spinach Hummus Dip via RDelicious Kitchen @rd_kitchen
I’ve recently been loving adding hummus to dressing and marinades. It adds great flavor and helps thicken it to create a creamy dressing. I recently made a lemon hummus tahini dressing for a grilled caesar salad recipe. So good!
Cheesy Spinach Hummus Dip via RDelicious Kitchen @rd_kitchen
Hummus is also an interesting idea for a coating in place of your typical dredging mixture. Next time you bread chicken cutlets, skip the milk and egg mixture and roll in a thin layer of hummus, then coat in a crunchy topping.

Cheesy Spinach Hummus Dip via RDelicious Kitchen @rd_kitchen
Don’t stop there! Hummus is also great in dip recipes to replace saturated fats with a heart-healthy plant-based protein hummus. A traditional warm spinach dip has at least one or a mixture of these calorically dense ingredients: cream cheese, mayonnaise, or sour cream. This Cheesy Hummus Spinach dip is just as creamy with swapping in hummus instead.
Cheesy Spinach Hummus Dip via RDelicious Kitchen @rd_kitchen
What is your favorite Sabra hummus flavor? My top three favorites are the classic, roasted red pepper, and olive tapenade. I recently saw a lemon twist flavor that I definitely need to try.


Cheesy Spinach Hummus Dip in a baking dish with pita chips

Cheesy Spinach Hummus Dip

  • Author: Julie @ RDelicious Kitchen
  • Yield: 8 1x



  • 1 (12 oz.) container Sabra Classic Hummus
  • 2 cloves garlic, minced
  • 2 cups spinach, chopped
  • 3/4 cups white cheddar cheese, shredded
  • 2 teaspoons Italian seasonings
  • 1/4 cup green onions, chopped + additional for garnish
  • 1/4 cup parmesan cheese


  1. Preheat oven to 375˚F.
  2. Combine Sabra Classis Hummus, garlic, spinach, cheddar cheese, Italian seasonings, and scallions. Spread into small casserole dish. Sprinkle parmesan cheese over the top.
  3. Bake for 20 minutes or until heated through and cheese on top is melted.
  4. Top with additional green onions and serve with pita crackers or vegetables.

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28 Dip Recipes for Super Bowl

Super Bowl Sunday is right around the corner. What is your spread going to look like during the big game? Skip that boring dip from the store and spend a little time in the kitchen and whip up one of these dip recipes created by Registered Dietitians!
28 Dip Recipes via RDelicious Kitchen @ RD_Kitchen
Cold dips:
Roasted Red Pepper and Mung Bean Dip via Cit Nutritionally
Homemade Hummus via Chelsea’s Healthy Kitchen
Southwestern Greek Yogurt Dip with Crudités via Amy Gorin Nutrition
Spicy Guacamole via Hungry Hobby

Edamame Avocado Hummus via RDelicious Kitchen
Butter Bean Dip via Dish & Delite
Gochujang Hummus via Food, Pleasure, and Health
Pink Gremolata Hummus via Emily Kyle Nutrition
Low Fat Sriracha Hummus via Create Kids Club

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen
Beetroot Hummus via Dish & Delite
Greek Yogurt Hummus via Hungry Hobby
Classic Ranch via Mom’s Kitchen Handbook

Broccoli Pesto Dip via Kroll’s Korner
Cottage Cheese Spinach Dip via Shaw’s Simple Swaps
Smoky Eggplant Olive Dip via Sharon Palmer
Best Ever 4-Layer Veggie Dip via Dr. Jenn Bowers Nutrition
Roasted Asparagus Hummus via A Pinch of Grace

Beet Tzatziki via The Foodie Dietitian
Homemade Onion Dip via Nutrition a la Natalie
Esquites {Mexican Street Corn Salad} via Nutritioulicious
Chipotle Greek Yogurt Aioli via Euphoria Nutrition
Roasted Beet + Poppyseed Hummus via Katie Cavuto, RD
Hot Dips:

Jalapeño Cheddar Dip via Nourish Nutrition Co.
Lighter Artichoke Cauliflower Dip via Mom’s Kitchen Handbook
Dessert Dips:

Pumpkin Cheesecake Dip via Jessica Cording Nutrition
Peanut Butter Yogurt Dip via Hungry Hobby
Chocolate Black Bean Dip via Jessica Corning Nutrition

Who are you rooting for, for Super Bowl this year?
RDelicious Kitchen @RD_Kitchen

Baba Ganoush (Roasted Eggplant Dip)

Looking for a new dip for your veggies? Try baba ganoush – a signature Middle Eastern roasted eggplant puree enriched with tahini and seasoned with lemon juice and lots of garlic.
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenBaba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen

My favorite part of this dip is the smokiness that the dish brings when roasting the eggplant. I additionally roasted the garlic for this dip too. Have you ever roasted garlic before? It adds that same smokiness but also a subtle sweet flavor. Simply add cloves of garlic (you can even do the whole head of garlic at once!) in a little tin foil pouch, drizzle with some olive oil and sprinkle a little salt and pepper. Seal up the foil and roast along with the eggplant. This will also help incorporate the garlic flavor throughout the dip because it is much easier to blend since it is softer when you puree the dip.

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenI picked up a bunch of eggplant at my last farmer’s market visit. It’s been sitting in my refrigerator because I just couldn’t decide what to make. I had so many recipe ideas running through my head. #foodbloggerproblems
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenMy extended family decided this year to do a big fantasy football draft. It was pretty entertaining. One thing about our family is that we are all very loud. So all of in the room trying to have an organized fantasy draft = chaos. Everyone was just talking over each other, but once we figured everything out, everyone picked their teams. Wish me luck this season!

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchenBaba ganoush is very similar to hummus, but instead of chickpeas being the base, roasted eggplant is. Don’t skimp on the tahini (ground sesame seeds). It really adds that extra boost of flavor, plus heart healthy unsaturated fats.
Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen
You can use baba ganoush like in any application where you would use hummus. Spread it on a sandwich instead of mayo. Swirl it in to mashed potatoes or mashed cauliflower to kick it up with some flavor. Or just simply dunk with your favorite veggies or pita chips.

Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen


Baba Ganoush (Roasted Eggplant Dip) in a white bowl

Baba Ganoush (Roasted Eggplant Dip)

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 15 mins
  • Cook Time: 35 mins
  • Total Time: 50 mins



  • 2 tablespoons olive oil, divided
  • 1 large eggplant
  • 4 cloves garlic
  • 2 tablespoons tahini
  • 1 lemon, juiced
  • 1 tablespoon parsley
  • salt and pepper, to taste


  1. Preheat the oven to (high) broil.
  2. Slice eggplant into 1/4 inch rounds and place on a large baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper.
  3. On a small piece of tin foil, add the garlic cloves, drizzle over 1/2 tablespoon of olive oil and sprinkle with salt and pepper. Loosely wrap the foil around the garlic. Place the wrapped garlic on the baking sheet with the eggplant.
  4. Broil for 5 minutes, turn eggplant and broil for an additional 5 minutes. Turn broiler off, but do not remove eggplant from the oven. Heat oven to 350 degrees and roast for an additional 25 minutes.
  5. Remove from pan, wrap the rounds in foil to lock in moisture; let sit for about 5 minutes.
  6. Peel away most of the skin of the eggplant and add flesh to a food processor. It should be soft and tender and the skin should come off easy. Add the roasted garlic tahini, lemon juice, remaining 1 tablespoon olive oil, and parsley. Process until smooth and creamy. Season with salt and pepper.
  7. Garnish with additional parsley. Serve with pita chips and veggies.

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Baba Ganoush (Roasted Eggplant Dip) via RDelicious Kitchen @rdkitchen

Raspberry Lime Chia Jam

Skip the jarred stuff and make your own sweet and tangy Raspberry Lime Chia Jam. It’s great to spread on toast, stir in yogurt, or top on waffles in place of syrup.
Raspberry Lime Chia Jam via RDelicious Kitchen @rdkitchenIt’s peanut butter jelly raspberry lime chia jam time! Maybe we should stick to the original phrase, but I definitely encourage you to think outside the box and try this raspberry lime chia jam. It has a sweet and tangy flavor your tastebuds will love, plus an extra boost of fiber from the chia seeds.
Raspberry Lime Chia Jam via RDelicious Kitchen @rdkitchen

Raspberry Lime Chia Jam via RDelicious Kitchen @rdkitchenI was at the diner with my friends and I ordered my favorite omelette with mushrooms, spinach, tomatoes, and feta cheese with rye toast (dry) on the side. Along with my toast came the selection of jellies, jams, and marmalades which brought up the question – what’s the difference between each of them?
Jam – Jam is made of crushed fruits that are then cooked with sugar, pectin, and acid until the fruits reach a spreadable consistency. Jam has an organic shape to it, and often has chunks of fruit in it, which also can contain seeds if they fruit has them. In addition to being a spread, jams are also good for fillings.
Jelly – The fruit contained in the form of jelly is the fruit’s juice. The fruit is crushed and cooked so the juice can be extracted. It is more gelatinous and easier to spread. It’s main ingredients are fruit juice, pectin, an acid, and sugar. Jellies can also be made from ingredients other than fruit, such as herbs, tea, wine, liqueurs, flowers, and vegetables.
Marmalade – The word marmalade is french, meaning “citrus preserves”. Marmalades are cooked with the fruit’s peel and pulp for a long time, and traditionally do not use pectin. Marmalades are usually made with citrus fruits, like oranges, lemons, limes, or grapefruits, and are often used as spreads or glazes.
Raspberry Lime Chia Jam via RDelicious Kitchen @rdkitchenA homemade jam like this can be a great addition to sweeten up meals/snacks with wholesome fruit and to help trim back on added sugars.
– Opt for plain yogurt, instead of flavored yogurt, and add a tablespoon of jam to sweeten it up
– Warm up a tablespoon of jam and drizzle over pancakes or waffles in place of syrup
– Opt for plain oatmeal and stir in a tablespoon of jam
– Simply spread jam on a piece of whole wheat toast
Raspberry Lime Chia Jam via RDelicious Kitchen @rdkitchen


raspberry lime chia jam on rye bread

Raspberry Lime Chia Jam

  • Author: Julie @ RDelicious Kitchen
  • Cook Time: 8 mins
  • Total Time: 8 mins
  • Yield: 16 1x



  • 2 cups raspberries (fresh or frozen)
  • 2 limes, juiced and zested
  • 2 tablespoons chia seeds
  • (optional) 1 tablespoon coconut sugar


  1. In a small pot combine the raspberries, lime juice, and coconut sugar (if using). Cook over low heat until the raspberries start to break down, stirring occasionally.
  2. With the back of a wooden spoon, mash the raspberries. Add the chia seeds and cook for another 1-2 minutes until the jam begins to thicken.
  3. Remove from heat. Stir in the zest.
  4. Let cool and spread on toast, stir in oatmeal, or top on waffles/pancakes.

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