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Home » Kids & Baby » Baby- and Kid-Friendly Recipes » 3 Easy and Nutritious Dip Recipes Your Toddler Will Love

3 Easy and Nutritious Dip Recipes Your Toddler Will Love

Published September 4, 2019 | Updated Jun 16, 2020 by Robin Deem Leave a Comment
This post may contain affiliate links. Please read my disclosure.

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What toddler doesn’t love dip?? Here are three nutritious dip recipes that are easy to whip up for your little one at a moment’s notice.

Title graphic for 3 Easy and Nutritious Dip Recipes Your Toddler Will Love.

If there’s one thing I can count on to get my toddler excited about eating, it’s offering her something delicious (and yes, messy) to dip her food into. I mean, what toddler doesn’t immediately spot (and demand) the bottle of ketchup on the table whenever you go out to eat? Or beg for the side of ranch dressing that comes with your salad?

Why not capitalize on it by making some of your own delicious dips that are not only tasty, but loaded with nutrients?

The three nutritious dip recipes I’m sharing with you today are just that. They’re all super easy to make, and don’t require any crazy ingredients.

If you’re struggling to get your toddler to eat certain things, dipping can be a great way to up the novelty and get him or her into the adventurous spirit. That’s why, for each dip recipe, I’ve also included ideas for “dippers”.

Finally, I encourage you to get your toddler into the kitchen to make these dips with you. The steps are all fairly simple, and while you always want to be careful around hot stoves and knives, getting your toddler involved will make them all the more excited to eat something when it’s served at a meal.

And for more toddler cooking inspiration, head on over to my Toddler Food board on Pinterest 🙂

Let’s get cooking!

Black Bean Dip

A jar of black bean dip with a spoon alongside it.

Hummus is a popular standby, but as far as bean dips go, why not mix it up by using alternate types of beans? This Black Bean Dip has some Mexican flair with cumin and fresh lime juice, and comes together quickly in the food processor with no cooking required.

Some great “dipper” ideas for Black Bean Dip include:

  • Jicama
  • Tortillas
  • Pita bread
  • Tortilla chips (if your toddler can eat them without choking)
  • Carrots
  • Zucchini
  • Radish
  • Chicken strips
  • Shrimp
A jar of black bean dip with a spoon alongside it.

Black Bean Dip

Forget hummus, this black bean dip is going to be your new favorite condiment. With hints of cumin and lime, it's the perfect accompaniment to any sort of Mexican food.
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Course: Side Dish, Snack
Cuisine: Mexican
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 toddlers
Calories: 72kcal
Author: CaliGirl Cooking

Equipment

  • Food processor
  • 1/4 cup measure
  • Tablespoon
  • 1/4 teaspoon measure

Ingredients

  • 1 15-ounce can black beans, drained and rinsed
  • 1/4 cup chopped onion
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 tablespoons avocado oil
  • 1 1/2 tablespoons fresh lime juice
  • 1/4 teaspoon salt

Instructions

  • Add all ingredients to a food processor and process until smooth.
  • Keep refrigerated or freeze for future use.

Notes

  1. Here are some great "dipper" ideas for Black Bean Dip: jicama, tortillas, pita bread, tortilla chips, carrots, zucchini, radish, chicken strips, shrimp.
  2. This dip can be stored in the refrigerator for up to 5 days and frozen for up to 3 months.

Nutrition

Calories: 72kcal | Carbohydrates: 2g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 147mg | Potassium: 32mg | Fiber: 1g | Sugar: 1g | Vitamin C: 2mg | Calcium: 5mg | Iron: 1mg
Tried this Recipe? Pin it for Later!Mention @CaliGirlCooking or tag #CaliGirlCooking!

Tzatziki

A dish of homemade tzatziki with a spoon sitting next to it.

 

This popular Greek condiment is the perfect way to introduce some new flavors into your toddler’s diet. Fresh dill, grated cucumber and garlic are all adventurous, but become a bit more approachable when mixed into yogurt, which most toddlers are pretty familiar with.

Some great “dipper” ideas for Tzatziki include:

  • Pita bread
  • Pita chips (if your child can eat them without choking)
  • Zucchini
  • Cucumber
  • Tortillas
  • Pretzels (watch for choking)
  • Grilled chicken
  • Thinly sliced beef or lamb
  • Gyro
  • Crackers
A dish of homemade tzatziki with a spoon sitting next to it.

Tzatziki

Fresh dill, grated cucumber and garlic are all adventurous, but become a bit more approachable when mixed into yogurt, which most toddlers are pretty familiar with.
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Course: Side Dish, Snack
Cuisine: Mediterranean
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 toddlers
Calories: 19kcal
Author: CaliGirl Cooking

Equipment

  • Small mixing bowl
  • Whisk
  • 1/2 cup measure
  • Tablespoon
  • 1/4 teaspoon measure

Ingredients

  • 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 Persian cucumber, grated and water squeezed out with a paper towel
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh dill
  • 1/4 teaspoon salt

Instructions

  • Whisk together ingredients in a small mixing bowl until combined.
  • Keep refrigerated or freeze for future use.

Notes

  1. Some great "dipper" ideas for tzatziki include: pita bread, pita chips, zucchini, cucumber, tortillas, pretzels, grilled chicken, thinly sliced beef or lamb, gyro/falafel, crackers.
  2. Use whole milk, unsweetened yogurt for the best nutritional value for your little one(s).

Nutrition

Calories: 19kcal | Carbohydrates: 2g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 155mg | Potassium: 56mg | Fiber: 1g | Sugar: 1g | Vitamin A: 15IU | Vitamin C: 2mg | Calcium: 28mg
Tried this Recipe? Pin it for Later!Mention @CaliGirlCooking or tag #CaliGirlCooking!

Marinara

A jar of homemade marinara sauce with a spoon next to it.

It’s not just for pasta! Marinara is also great for dipping. It’s also loaded with nutrients from tomatoes, and you can even easily sneak in some other veggies if you’re feeling adventurous. An added bonus? Marinara freezes well, so make a big batch on the weekend and freeze it up in ice cube trays or small food storage containers for quick and easy defrosting at a moment’s notice!

Great “dippers” for Marinara include:

  • Garlic bread
  • Breadsticks
  • Cheesy bread
  • Zucchini
  • Carrots
  • Pizza
  • Chicken strips
  • Sliders
  • Sausage
  • Roasted broccoli
  • Roasted cauliflower
A jar of homemade marinara sauce with a spoon next to it.

Marinara

It’s not just for pasta! Marinara is also great for dipping and loaded with nutrients.
No ratings yet
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Course: Side Dish, Snack
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 10 toddlers
Calories: 3kcal
Author: CaliGirl Cooking

Equipment

  • Medium saucepan
  • Blender
  • 1/4 cup measure
  • 1/4 teaspoon measure

Ingredients

  • 1 28-ounce can crushed tomatoes
  • 2 cloves garlic, minced
  • 1/4 cup onion, diced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon balsamic vinegar
  • 1/4 teaspoon salt

Instructions

  • Bring all ingredients to a gentle simmer in a saucepan on the stove.
  • Transfer to a blender and puree until smooth.
  • Keep refrigerated or freeze for future use.

Notes

  1. Marinara is a great sauce to sneak some extra veggies and nutrients into. Check out this recipe for some inspiration.
  2. Here are some ideas for "dippers" for marinara sauce: garlic bread, breadsticks, cheesy bread, zucchini, carrots, pizza, chicken strips, sliders, sausage, roasted broccoli, roasted cauliflower.
  3. Freeze sauce in ice cube trays or small individual containers for easy, single-size defrosting at a moment's notice.

Nutrition

Calories: 3kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 59mg | Potassium: 6mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 4mg | Iron: 1mg
Tried this Recipe? Pin it for Later!Mention @CaliGirlCooking or tag #CaliGirlCooking!

And that’s not it! I have a ton more nutritious dip inspiration here on the blog. Be sure to check out my recipes for hummus, guacamole, and peanut sauce the next time you’re looking for inspiration.

I’d love to hear if you have any nutritious dip standby’s you like to serve your little one. Let me know in the comments below!

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Hi, I'm Robin! I'm a busy mom, food blogger and online educator empowering other mamas to find their very own recipe for a balanced life through meal planning, easy recipes and organizational techniques. I look forward to getting to know you and teaching you my tried and true tricks!

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