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Bunches of Appetizers

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Here are a bunch of appetizer recipes from some source. Most have NI on them. I didn't figure them out, or run them thru Mastercook yet.





Appetizer Recipes




Veggie Bread Bowl DipMake this quick and easy dip and serve it in a bread bowl, or eat it with veggies or crackers—yum!!2/3 oz vegetable soup mix, about 1 packet

16 oz fat-free sour cream

1/2 c. fat-free mayonnaise

1/2 t. fresh lemon juice

10 oz chopped frozen spinach, thawed and squeezed dry

1/4 c. carrot(s), finely grated

8 oz canned water chestnuts, drained and chopped

1. In a medium bowl, combine soup mix, sour cream, mayonnaise and lemon juice.


2. Stir in spinach, carrots and water chestnuts; chill.


3. To serve, hollow out a solid round loaf of bread, by cutting a circle in the center of it. Cut up remaining bread into 1-inch cubes. Fill with dip. Yields about 1/4 cup of dip and 2 bread cubes per serving.


Serves 6. Nutritional info: calories: 56/fat: trace/protein: 4g/carbs: 11g/fiber: 2g

Touchdown Taco Dip


1 can fat-free refried beansbunch green onions1/4 c fat free sour cream1 pkg taco seasoning


1 pkg fat-free cream cheese


1/2 cup of each: onions, tomatoes, black olives, bell pepper



1. Preheat oven to 350.


2. Spread refried beans in baking dish.


3. In a separate bowl combine sour cream, cream cheese and taco seasoning. Pour on top of beans, then, add black olives , pepper, onions and tomatoes top with cheese and bake for approx 30 minutes.


4. Serve hot with chips or veggies.


Serves 8. Nutritional info: 59 Calories/fat: 1g/protein: 2g/carbs: 9g/fiber: 2g


Herbed Chevre Spread

6 oz (170 g) goat cheese

8 oz (225 g) non-fat cream cheese

1/4 cup (60 ml) non-fat plain yogurt

1 garlic clove, crushed

1/2 tsp (2 ml) dried thyme

1 Tbs (15 ml) chopped chives

A dash of cayenne pepper (optional)

Salt and freshly ground black pepper to taste


1. Combine all ingredients in a bowl and mix until thoroughly incorporated. Scoop the mixture into a serving bowl and refrigerate for at least 2 hours, until chilled and slightly stiffened. 2. Serve with toast, crackers, or fresh raw vegetables for dipping.Makes 8 ¼ cup servings. Nutritional info: 128 Calories/8g Fat/11g Protein/ 3g Carb/trace Dietary Fiber

Mini Broccoli Quiche

Guests love these elegant-looking appetizers! Thankfully, they’re easy to make!

¼ c plain dry bread crumbs

1 c shredded reduced-fat Swiss cheese

1 pkg frozen chopped broccoli (10 oz), thawed and well-drained

4 egg whites

½ c fat-free evaporated milk

1 T chopped fresh basil or 1 t dried

1/8 t saltdash ground red pepperdash ground nutmeg (optional)

1. Preheat oven to 400F. Lightly coat the insides of two 12-cup mini muffin pans with nonstick spray. Sprinkle ½ t of the bread crumbs evenly into each muffin cup.

2. IN a food processor or blender, combine the cheese, broccoli, egg whites, milk, basil, salt, pepper, and nutmeg, if using, until well-blended. Spoons about 1 T into each of the muffin cups so that they are nearly full. Bake for 15-17 minutes, or until the eggs are set and golden. Cool in the pans on wire racks for 10 minutes. Carefully remove the quiches and serve warm.

Makes 24 mini quiches.

Nutritional info: calories: 25/protein: 3 g/carbs: 2 g/fiber: 0/fat: .5g/sat fat: .5g

Artichoke Squares

If you like artichoke hearts, you’ll love this quiche-like appetizer!

1 can water-packed artichoke hearts (6 oz) drained

1 jar marinated artichoke hearts (6 oz) drained and marinade reserved

1 small onion, finely chopped

2 garlic cloves, minced

6 egg whites

¼ c plain dry bread crumbs

1/8 t salt

1/8 t dried oregano

1/8 t black pepper

1/8 t hot-pepper sauce

1 ½ c shredded reduced-fat sharp cheddar cheese

2 T chopped flat-leaf parsley

1. Preheat oven to 350F. Lightly coat 9” x 9” baking dish with nonstick cooking spray.

2. Chop all of the artichokes into small pieces.3. In a large skillet, warm the reserved marinade from the marinated artichokes over medium-high heat. Add the onion and garlic and cook, stirring, for 5-6 minutes, or until soft. Remove from heat.4. In a large bowl, beat together the egg whites, bread crumbs, salt, oregano, black pepper, and hot-pepper sauce. Stir in the artichokes, cheese and parsley. Add the onion mixture and stir until well-mixed. Pour into the prepared baking dish. Bake for 25 minutes or until golden. When cool, cut into 36 squares.

Makes 36 squares.

Nutritional info: calories: 27/protein: 3 g/carbs: 2 g/fiber: 1 g/fat: 1 g/sat fat: 1 g.


Hot Spinach-Artichoke Dip

originally from Shape Magazine’s “Recipe Makeover” column, it is a favorite in my house! Serve with a high-fiber cracker!

1 small onion, finely chopped

2 pkgs frozen chopped spinahch (10 oz each), thawed and squeezed dry

8 oz fat-free cream cheese

1 c reduced-fat sour cream (8 oz)

3/4 c freshly grated Parmesan cheese (3 oz)

1 can water-packed artichoke hearts (14 oz), drained and chopped

¼ t salt

1/8 t ground black pepper

1/8 t crushed red pepper flakes

1 c shredded reduced-fat Monterey Jack cheese (4 oz)

1. Lightly coat a lg nonstick skillet with nonstick spray and warm over medium heat. Add the onion and cook, stirring, for 5 minutes, or until soft. Stir in the spinach and cook for 5 minutes, or until heated through. Reduce the heat to low and stir in the cream cheese and sour cream just until blended and smooth. Stir in the Parmesan and artichokes until blended. Remove from the heat and stir in the salt, black pepper, and red pepper flakes.

2. Transfer to a 1 ½ qt microwaveable bowl and top with the Monterey Jack. Microwave on high power for 2-3 minutes, or just until the cheese is melted. Serve warm.

Makes 20 ¼-cup servings.

Nutritional info: calories: 75/protein: 7 g/carbs: 5 g/fiber: 2 g/fat: 3 g/sat fat: 2 g.


Festive Cheese Log

This savory spread infused with garlic is the first thing to go at get-togethers! I sometimes use cracked peppercorns for more color.

4 oz goat cheese

4 oz fat-free cream cheese, softened

1 garlic clove, minced or pressed

1/3 c finely chopped fresh basil

½ t cracked black pepper

½ t poppy seeds or sesame seeds

1. In a small bowl, mix together the goat cheese, cream cheese, and garlic until smooth. Scrape onto a sheet of plastic wrap or waxed paper and form into a log about 10” long. Wrap well and chill for at least 2 hrs or until firm.

2. Sprinkle the basil, pepper, and poppy seeds or sesame seeds evenly over a sheet of waxed paper. Unwrap the cheese log and roll it in the seasoning mixture, pressing gently so that the seasonings adhere on all sides. Wrap the log in plastic wrap or waxed paper again and refrigerate until ready to serve.

Makes one log: 16 2T servings.

Nutritional info: calories: 33/protein: 3 g/carbs: 1 g/fiber: 0/fat: 2 g/sat fat: 2 g.


Southwest Pinwheels

These tightly rolled burritos are sliced crosswise to reveal an attractive pinwheel design!

8 oz fat-free cream cheese, at room temp

½ c chopped pitted black olives

1 can diced green chile peppers (4 oz), drained

3 garlic cloves, minced

1/8 t hot-pepper sauce

1/8 t ground cumin

8 whole wheat tortillas (10” diameter)

6 oz paper-thin smoked turkey or smoked chicken slices

1. In a medium bowl, combine the cream cheese, olives, chile peppers, garlic, hot-pepper sauce, and cumin. Spread some of the olive mixture on each tortilla. Cover with the turkey or chicken and roll tightly. Wrap in plastic wrap and refrigerate for at least 2 hours or overnight. When ready to serve, remove the plastic wrap and cut each roll on a slight diagonal into 6 slices.

Makes 48 pinwheels.

Nutritional info: calories: 24/protein: 2 g/carbs: 4 g/fiber: 1 g/fat: .5 g/sat fat: 0

Blue Cheese_Stuffed Mushrooms

This appetizer is quick to throw together when unexpected guests arrive—it doesn’t even require cooking! Yet it looks and tastes as elegant as you would want.

4 oz fat-free cream cheese, at room temp

¾ c crumbled blue cheese (3 oz)

¼ t mustard powder12 mushrooms (med or lg), stemmed

2 T chopped pitted black olives

1. In a small bowl, stir together the cream cheese, blue cheese, and mustard powder until creamy. Spoon into the mushroom caps. Sprinkle ½ t of the olives over the filling in each mushroom. Serve immediately or chilled.

Serves 12.

Nutritional info: calories: 43/protein: 3 g/carbs: 2 g/fiber: 0/fat: 3 g/sat fat: 1 g


Deviled Eggs

these are delicious, and your family will love them, too, and they have half the fat, calories, and cholesterol of their full-fat version!

6 hard-cooked eggs

1/3 cup 1% cottage cheese with herbs (2.5 oz)

½ t Dijon mustard

1/8 t salt

pinch of ground black pepper


1. Cut the eggs in half lengthwise. Discard 2 of the yolks. Put the remaining 4 yolks in a medium bowl and mash them with a fork until crumbly. Set the whites aside.

2. In a small food processor or blender, puree the cottage cheese until smooth and creamy (resembling marshmallow crème). Add to the yolks, along with the mustard, salt, and pepper. Stir until mixed. Stuff the eg white halves with the yolk mixture. Sprinkle with paprika.

Serves 12.

Nutritional info: calories: 33/protein: 4 g/carbs: 1 g/fiber: 0/fat: 2 g/sat fat: 1 g.


Roasted Garlic Dip (No NI - sorry - will have to run it thru Mastercook)

Here’s a recipe you can adjust in portion, lowfat, low carb and high protein, so you can give yourself a healthy little treat or make in quantity for a party. No one needs to know it’s low in saturated fat and full of nutritious stuff.


For every half-cup of dip use:

1 elephant garlic head

Extra virgin olive oil

¼ (one-fourth) cup nonfat mayonnaise

¼ (one-fourth) cup nonfat plain yogurt

¼ (one-fourth) cup fat free mozzarella cheese

Salt and fresh ground black pepper, to taste


1. Trim pointy tip off garlic head. Place in small baking dish and drizzle with olive oil. Cover dish and bake at 325 degrees F for about an hour, or until garlic is soft.


2. Squeeze cooked garlic out of head into bowl. Add mayonnaise, yogurt and cheese, and salt and pepper to taste. Mix well. Place dip in small baking dish; bake 20 minutes at 350 degrees, or until hot and bubbly. Serve with low-fat tortilla chips.


Steak on a Stick



1 ¼ lbs well-trimmed beef top sirloin steak

2-3 T. Zesty Herb Rub

1 T extra-virgin olive oil

56 medium-small fresh mushrooms

28 six-inch skewers

olive oil nonstick cooking spray


1. Rinse the meat with cool water and pat it dry with paper towels. Slice the meat into thin strips (about ¼ inch), and place the strips in a shallow nonmetal container.


2. Sprinkle the rub over the steak strips and toss to mix well. Drizzle the olive oil over the steak strips and toss again. Set aside for 15-30 minutes, or for more intense flavor cover and refrigerate for up to 24 hours.


3. Thread one mushroom onto each skewer. Then loosely thread a 3-4 inch steak strip onto the skewers followed by another mushroom. (If you are using wooden skewers, soak them in water for 20 minutes before using, to prevent burning.)


4. Coat a large broiler pan with nonstick cooking spray and arrange the skewers on the pan. Spray the skewers lightly with the olive oil cooking spray and broil for about 8 minutes, turning occasionally, or until the skewers are nicely browned and the steak is done. (Alternatively, grill the skewers over medium coals for about 8 minutes) Place the skewers on a serving platter, and serve hot.


28 servings. Nutritional info: calories: 28/carbs 2g/fat: 1.6g/fiber: .6 g/protein: 5.1 g


Righteous Roll-Ups



4 flour tortillas (10-inch rounds) warmed to room temperature


1 cup Veggie-Cream Cheese Spread


6 oz thinly sliced roasted turkey breast


4 oz thinly sliced nonfat Swiss cheese


12 thin rings red bell pepper


1 1/3 c. alfalfa or spicy sprouts or 24 tender fresh spinach leaves



1. Spread each tortilla with ¼ c of the cheese spread, extending it all the way to the outer edges. Lay a quarter of the turkey over the bottom half only of each tortilla, leaving a 1-inch margin on each outer edge. Arrange a quarter of the cheese and 3 bell pepper rings over the turkey. Finally, spread a quarter of the sprouts or spinach leaves over the bell pepper layer.


2. Starting at the bottom, rolle each tortilla up tightly. Cut a 1 ¼-inch piece off each end, and discard. Slice the remainder of each tortilla into seven 1-inch pieces. Arrange the rolls on a platter, and serve immediately. Or wrap the rolls in plastic wrap and refrigerate for up to 3 hours before slicing and serving.



Makes 28 appetizers. Nutritional info: calories: 40/carbs: 4g/fat: .4g/fiber: .4g/protein: 4.5g



Tasty Tuna Spread

8-oz block nonfat cream cheese


¼ c nonfat mayonnaise


6-oz can albacore tuna, drained


¼ c. finely chopped scallions


¼ c finely chopped celery


¼ c finely chopped black olives



1. Place cream cheese and mayonnaise in a medium bowl and beat with an electric mixer till smooth. Stir in remaining ingredients.


2. Transfer to a covered container and refrigerate for at least 1 hour. Serve with whole-grain crackers. Or use as a filling for celery sticks, hollowed-out cherry tomatoes, or finger sandwiches.



Serving size: tablespoon. Nutritional info: calories: 15/carbs: 1 g/fat: .2g/protein: 2.2g



Baked Crab and Artichoke Dip

14 ½ oz can artichoke hearts, drained and finely chopped

1 ½ cups finely flaked cooked crabmeat; or 2 6-oz cans crabmeat, drained

1 c nonfat mayonnaise

2 t. Dijon mustard

½ t crushed garlic

1/8 t ground white pepper

½ c grated Parmesan cheese

1. Combine all ingredients except 2 T of the Parmesan cheese in a medium-sized bowl and stir to mix well. Coat a 1-qt casserole dish with nonstick cooking spray, and spread the mixture evenly in the dish. Sprinkle the remaining Parmesan cheese over the top.

2. Cover the dish with foil and bake at 350F for 25 minutes. Remove the foil and bake for an additional 10 minutes or until the top is lightly browned. Serve hot with whole-grain crackers or wedges of whole grain pita bread.

Serving size: 1 T.

Nutritional info: calories: 14/carbs: 1.3g/fat: .4g/fiber: .3 g/protein: 1.4g


Sausage-Stuffed Mushrooms

24 med-large sized fresh mushrooms

8 oz ground turkey breakfast or Italian sausage

¼ c finely chopped onion

½ t. dried thyme

1/8 t ground black pepper

¼ c chicken broth

Keto bread crumbs

Butter-flavored nonstick cooking spray

1. Remove stems from the mushrooms and finely chop enough of the stems to yield 1 cup. Set aside.

2. Coat a lg nonstick skillet with the butter-flavored cooking spray, and preheat over medium heat. Add the sausage and cook, stirring to finely crumble, until the meat is no longer pink. Add chopped mushroom stems, onions, thyme, black pepper, and 1 T of the broth. Cover and cook, stirring frequently, for about 3 minutes or until the vegetables are tender. Add a little more broth during cooking if the skillet becomes too dry.

3. Remove the skillet from the heat and set aside for a few minutes to cool slightly. Add the bread crumbs to the skillet mixture and toss gently to mix well. Slowly add the remaining broth to the skillet mixture, while tossing gently to mix well. The mixture should be moist but not wet and should hold together when gently pressed. Toss in a little more broth if needed.

4. Coat a 9 x 13 inch pan with cooking spray. Place about 1 T of stuffing into each mushroom cap, pressing the stuffing gently to make it hold together, and arrange the mushrooms in the pan. Spray the tops of the mushrooms lightly with the cooking spray.

5. Cover pan with foil, and bake at 400F for 12 minutes. Remove the foil and bake for about 5 minutes more or until the mushrooms are tender and the stffing is lightly browned Serve hot.

24 servings.

Nutritional info: calories: 27/carbs: 3g/fat: .6 g/fiber: .5 g/protein: 3g

quotation-open.png Success is the sum of small efforts repeated day in and day out. quotation-close.png


Barb A

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I copied the eggs, artichoke squares, and garlic dip- thanks very much for sharing!

Darci :wave:


Started WW 4/18/05~~60+ pounds gone 11/15/06~~trouble maintaining, back on program 10/14/07

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Guest suzy-loozy

Thanks! I have a winet tasting every month and everyone brings appetizers and I'm always looking for WW friendly things to take.....you've set me up for at least 6 months worth!


Happy losing!


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These look GREAT!!!!! So many to choose from. The mini quiche may just get a try out on Xmas morning. I'll post how they turn out, if I make them.


Thanks so much for posting them and thanks for bumping them up.



Ya-Ya Sisterhood name: Viscountess Cheshire Kitten


Recomitted - Feb 18, 2006 - 219/200.2/5 more / 5' 7"

Total Loss - 18.8 :D

1st mini goal - 10 % = 198

2nd mini goal - Overweight not Obese BMI = 191 lbs


"Do what you can, with what you have, where you are." --Theodore Roosevelt



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Guest QueenBee2

Found this list from another link...but since it's holiday time...I thought I'd bump it UP~!

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Guest qdesq

Thanks for bumping I can't wait to try some of these since the holidays are quickly approaching!

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