These homemade dips are bound to have your kids running back for seconds of their fruits and vegetables!
OK, let’s talk dips. “My child will only eat carrots dipped in ranch”, is something I hear A LOT. I’m here to tell you, let them dip! Why? Homemade dips are a great gateway to getting kids eating more fruits and vegetables. They create a fun way of eating, sometimes have vibrant eye-appealing colors, and are darn tasty.
Benefits of Homemade Dips
—They make snacks more filling. Dips like hummus, black bean dip, and nut butter’s are great for adding protein and fat to a snack, which helps keep kids full for longer!
—They are fun. There’s just something inherently enjoyable about dipping!
—They add flavor. Even a simple dip can transform the flavor of veggies, making them tastier for kids.
—More fruit and vegetable exposure. Even if they just lick the dip off the fruit or vegetable, they are still getting exposed and putting to their mouth! This interaction is a huge win, especially for picky eaters.
What To Look For When Choosing A Dip
While dips are a great addition to kids meals, there are a few things to look out for if purchasing, rather than making at home. Sometimes pre-made dips can be loaded with salt and added sugar, which isn’t great for kids. Look for dips that are low in sodium and have no added sugar to them. The more whole food ingredients the dip or dressing has, the better!
Sometimes kids will just want to eat spoonfuls of the dip—oh wait, just my kid? 🙊 When you make dips at home, you’ve got full control of what goes in to them so, you know their packed full of beneficial nutrients even if they only eat the dip. Most of the time they’re super simple to make too! Make a batch on the weekend and it will last you through the week—your kid’s can dip to their heart’s content 😉
Alright, let’s get to dipping!
Easy Canned Salmon Dip
This canned salmon dip is a great option when you want an easy, quick snack! It’s a unique way to use canned salmon that might be hanging around your pantry, and this better-for-you dip also packs in some key nutrients. It can be served cold or hot, making for a perfect party appetizer or a simple weekend hors d’oeuvre at home with the family.
GET THE RECIPE! by Chrissy Carroll, Snacking In Sneakers.
5 Ingredient Sweet Potato Hummus
Our simple and easy sweet potato hummus recipe is a fun and healthy snack that your kids will be sure to love. Not only is it delicious and fun, but it’s a balanced snack with protein, fiber and vegetables, to keep kids full and satisfied until dinner time.
GET THE RECIPE! by Nutrition Hungry
Roasted Beet Dip
A stunning and savory dip with just a hint of sweetness from the beets. This beet dip is the perfect simple and delicious appetizer to serve your sweetheart(s), young and old, for Valentine’s Day. It blends roasted beets with ricotta, plain whole milk yogurt and red wine vinegar, for a smooth, bright and earthy dip.
GET THE RECIPE! by Jenny Shea Rawn, My Cape Cod Kitchen
Caramelized Onion White Bean Dip
A healthy caramelized onion dip using protein-packed white beans for extra creaminess! This vegan dip pairs well with freshly cut veggies and tortilla chips.
GET THE RECIPE! by Lizzie, It’s A Veg World After All
Game Day Dip
GET THE RECIPE! by Toby Amidor. A recipe from her cookbook, The Best Rotisserie Chicken Cookbook.
Creamy Avocado Ranch Dressing
This creamy avocado ranch dressing is 100% made from scratch and 100% filled with the ranch flavor we all know and love, with the addition of creamy avocado and a hint of lime!
GET THE RECIPE! by Whitney, Sweet Cayenne
Mini 7 Layer Dips
Black beans, guacamole, salsa, Greek yogurt, lettuce, cilantro, scallions and bacon layered in individual cups and served with chips, crackers and veggies for the ultimate Game Day appetizer.
GET THE RECIPE! by Jenny Shea Rawn, My Cape Cod Kitchen
Chai Yogurt Fruit Dip
Spicy Chai + creamy Greek yogurt = the most deliciously easy fruit dip! This recipe is always a crowd-pleaser and you will likely find someone (or yourself..) scraping the bowl clean to get every last drop of this dip.
GET THE RECIPE! by Laurel Ann Nutrition
Avocado Hummus
You’ll be over the rainbow for this Avocado Hummus with homemade tortilla chips in the shape of shamrocks!
GET THE RECIPE! by Karman Meyer, The Nutrition Adventure
Peanut Butter Yogurt Banana Dip
As kids across the country head back to school, parents are scrambling to get back into a healthy mealtime and snack routine. To make that daunting task a tad bit easier, try this easy and nutritious Peanut Butter Yogurt Banana Dip.
GET THE RECIPE! by Liz Weiss, Liz’s Healthy Table
Homemade Yogurt Ranch Dressing
This homemade yogurt ranch dressing has a bite from the black pepper and raw garlic. Fresh herbs and lemon juice brighten it up perfectly.
GET THE RECIPE! by Leanne Ray
Dairy Free Spinach Artichoke Dip
GET THE RECIPE! by Chrissy Carroll, Dairy Free For Baby
Black Bean Hummus
Spooky Black Bean Hummus is a quick, protein-packed dip that’s perfect for Halloween festivities!
GET THE RECIPE! by Karman Meyer, The Nutrition Adventure
HOMEMADE DIPS: DESSERT STYLE!
Dessert dips can be a part of a healthy kids diet. These homemade dips are a great way to enjoy dessert with kids and often taste great with fruit. Making these at home is a great way to control the amount of added sugar that premade dessert dips often have or even add other beneficial nutrients like protein (from chickpeas). Heck yes!!
Chickpea Chocolate Chip Vegan Cookie Dough
Want nutritious comfort food that’s vegan and gluten free? Enter this edible cookie dough recipe! Vegan cookie dough is delicious as is, and you can also bake it into chickpea cookies.
GET THE RECIPE! by Amy Gorin, Amy Gorin Nutrition
Chocolate Peanut Butter Dessert Hummus
Enjoy a healthier treat with this vegan, gluten-free Chocolate Peanut Butter Dessert Hummus. Filled with protein, fiber and a bit of sweetness to satisfy your chocolate craving in a good way!
GET THE RECIPE! by Your Choice Nutrition
Dairy-Free Cake Batter Dip
This cake batter dip is reminiscent of that dip from a container of Dunkaroos – but this version is also dairy free and vegan friendly!
GET THE RECIPE! by Chrissy Carroll, Dairy Free For Baby
Fall Sweet Potato Cream Cheese Dip
GET THE RECIPE! by Kacie Barnes, Mama Knows Nutrition
Sweet Potato Vegan Edible Cookie Dough
Sweet Potato Vegan Edible Cookie Dough is the perfect appetizer for your sweet tooth. This vegan cookie dough recipe is made with natural ingredients and goes perfectly with fruit, chocolate and graham crackers, making it one of the best healthy vegan desserts!
GET THE RECIPE! by Bucket List Tummy
Brownie Batter Dip
This Brownie Batter Dip is just what you’ve been waiting for! It really does taste like a brownie, and is so yummy on fresh fruit or little cookies. No added sugar, and high in protein and fiber, you don’t even have to feel guilty about it! Heart healthy Brownie Batter Dip will have you hooked immediately!
GET THE RECIPE! by Being Nutritious
Salted Caramel Peanut Butter Apple Dip
A creamy apple dip fit for fall made with just three ingredients: Greek yogurt, peanut butter, and salted caramel.
GET THE RECIPE! by Kara Lydon Nutrition
Which Dips Will Your Kids Love?
Try one of these dips this week and see if it helps your kids explore more fruits and vegetables! Even if they only lick it off, that interaction is still a huge win!
Once you try one of these homemade dips, make sure to share with me by tagging @firstbitesnutrition on Instagram so I can see your creations!
*All photos and recipe descriptions in this post are representative of credited authors.
Grace is a Dietitian in pediatric nutrition, Mom of two, and founder of First Bites Nutrition. In her work, she teaches parents how to raise a happy, healthy eater for life using evidence-based feeding practices and mindful eating methods to transform their child’s relationship with food, have less mealtime stress, and feel confident in feeding their kids.