3 Easy and Nutritious Dip Recipes Your Toddler Will Love

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
Black Bean Dip
Prep Time
10 mins
Total Time
10 mins
 

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.

Course: Side Dish, Snack
Cuisine: Mexican
Keyword: black beans, condiment, dip, healthy, Mexican, toddler
Servings: 4 toddlers
Calories: 178 kcal
Author: CaliGirl Cooking
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
  1. Add all ingredients to a food processor and process until smooth.

  2. Keep refrigerated or freeze for future use.

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
Tzatziki
Prep Time
15 mins
Total Time
15 mins
 

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.

Course: Side Dish, Snack
Cuisine: Mediterranean
Keyword: condiment, dip, healthy, Mediterranean, toddler, tzatziki, yogurt
Servings: 4 toddlers
Calories: 35 kcal
Author: CaliGirl Cooking
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
  1. Whisk together ingredients in a small mixing bowl until combined.

  2. Keep refrigerated or freeze for future use.

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
Marinara
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

It’s not just for pasta! Marinara is also great for dipping and loaded with nutrients.

Course: Side Dish, Snack
Cuisine: Italian
Keyword: condiment, dip, freezer-friendly, healthy, hot sauce, Italian, pasta, toddler, tomatoes
Servings: 10 toddlers
Calories: 26 kcal
Author: CaliGirl Cooking
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
  1. Bring all ingredients to a gentle simmer in a saucepan on the stove.

  2. Transfer to a blender and puree until smooth.

  3. Keep refrigerated or freeze for future use.

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!

How to Do a Food Segue With Your Toddler

A “food segue” is a great way to get your picky toddler used to foods and flavors that he or she won’t normally eat. Here’s your step-by-step guide for how to do it!

Toddler eating celery on a kitchen counter, title image.

I hear it all the time from all you mamas out there, “I wish I could get my toddler to eat [fill in the blank]!” One- to three-year-olds are notoriously picky eaters, and getting them to eat certain foods can be a never-ending battle. After all, this is the age when they start to realize (and assert) their own independence, and testing the limits is a huge part of that. Luckily, there are certain things you can do to minimize the struggle and, yes, get your toddler to eat foods that he or she has turned his or her nose up at in the past.

If you’re curious about some of the other tips I’ve shared in regards to feeding toddlers, be sure to check out my past posts on the best ways to introduce NEW foods and things NOT to say, but today I’m going to tell you about one super-effective method for working those historically unfavored foods into your little one’s diet, and that’s with a food segue! Using this method, you’ll start with a food your toddler already really enjoys, and work just a little bit of whatever new food you want to get your toddler used to into it. Then, you’ll slowly increase the amount of the new food – using a couple of different meal preparations – until eventually your toddler is eating the new food on its own without batting an eye.

Don’t worry, I’m going to get to a couple of examples in just a minute, but before that, there are a few things you’ll want to remember.

Things to Remember with Food Segueing

It’s a slow process.

It’s not all going to happen overnight. It may take days, weeks, or months to get your toddler to eat the new food. The idea is to slowly work it in, and only move onto the next step once you’ve succeeded with whatever step you’re on.

You’re going to need to be creative.

Toddlers love novelty, so the more creative you get with your segue, the more successful you’ll be. You’ll need to put on your thinking cap to serve the new food in dishes that are not only already well-liked, but also lend themselves well to whatever the new food is. More on this in the examples, but if you’re ever stuck with how to segue something, feel free to drop me a line!

Consider any other factors at play – and don’t get frustrated!

When working on a food segue, it’s important to remember that other factors can play a part in your toddler’s eating success. If you’re introducing a food segue dish, it’s helpful to also observe things like how tired your toddler is, if they’re teething, perhaps not feeling well or having a bad day. If any of these factors are limiting your toddler’s success, try the same segue again another day.

How to Do a Food Segue

Let’s talk about how a food segue is done. I think the easiest way to show you how is with examples, so that’s what I’ve got for you. I’ve got two examples for you (only one example with photos) but I’m going to show them to you side-by-side so you get the idea of how you can segue with two very different foods. Because most mamas express trouble getting their toddlers to eat (1) vegetables or (2) protein, we’re going to talk about segueing into carrots and turkey, respectively.

STEP 1

Okay, so your goal is to get your toddler to eat carrots. First, you’ll want to think of something that he or she already loves that you could mix a small amount of carrots into that your little one will hardly be able to taste. Let’s say an orange-carrot smoothie. If your babe drinks the smoothie down no problem, you’re ready to move on to Step 2. If not, wait a few days and try again.

An overhead shot of two orange-carrot smoothies in Mason jars.
TOP: Orange-Carrot Smoothie, light carrots BOTTOM: Orange-Carrot Smoothie, heavier carrots

For turkey, let’s say your toddler already LOVES pasta with red sauce. A great first step here would be mixing a small amount of ground turkey into the red sauce.

STEP 2

For the next step in the segue, you’re going to want to make the same smoothie, just up the amount of carrots involved. This will impart more of the carrot-y taste on your toddler’s palate, but will be a bit easier on them since they’re already used to (and enjoying) the way you’re serving it. Just as in Step 1, if your little downs this without a problem, move on to Step 2. If not, try again in a few days.

For the turkey, you’ll want to once again serve the pasta with red sauce, but simply increase the amount of ground meat in the sauce.

STEP 3

Time to move onto a new preparation! Hopefully, by now your toddler has gotten a little more used to the taste of carrots. Since we blended carrots into a smoothie for the last two steps, let’s try mixing carrots into something in their more natural form. I know most toddlers love grilled cheese, so let’s make the next preparation a grilled cheese with some shredded carrots mixed into the shredded cheese. This is great because carrots and cheddar cheese are the same color. Also, the cheese and the carrots are prepared in the same way – shredded – which will make them more easily blend together. As always, keep trying this preparation every few days until you see some success. And feel free to mix in some Orange-Carrot Smoothies on the days in between!

With the turkey example, a great next step would be serving pasta with diced tomatoes and ground turkey (rather than the tomato and turkey mixed together in a sauce). This gets your toddler used to seeing the ground turkey on its own while still having all of the same flavors as the first two preparations.

STEP 4

Now that your kiddo is hooked on grilled cheese and carrot sandwiches, the next step would be to take the cheese and carrot combo OUT of the sandwich, and just serve grated carrots covered in melted cheese.

Enough with the ground turkey already, time to move onto sliced turkey breast. BUT we’re still going to keep some similar flavors and – instead of serving the turkey with pasta and red sauce – we’re going to serve it with ketchup to dip it in! Because what kid doesn’t like ketchup? Or dip?!

STEP 5

Okay, time to move on from the cheesy stuff. The next step would be to serve the grated carrots with an alternative dip or topping, like ranch dressing or hummus. Use your judgment as to what your kiddo will like best.

Clockwise from top left: a grilled cheese in the shape of a heart, grated carrots with melted cheese on top, grated carrots with ranch dressing, carrot sticks with ranch dressing.
Clockwise from top left: Clockwise from top left: a grilled cheese in the shape of a heart, grated carrots with melted cheese on top, grated carrots with ranch dressing, carrot sticks with ranch dressing.

As far as the turkey goes, it’s time to see if your toddler is ready for the full segue and serve turkey breast on its own!

(OPTIONAL) STEP 6

Chances are, if you’ve gotten this far, you’re probably already pretty happy with the strides your toddler has taken in learning to like a new food. But if you want to take it even further with the carrots, the next step would be serving them as sticks with the same ranch dressing.

Most food segues won’t take more than five or six steps, but of course, there may be instances where you’ll be fine with fewer or need to add a few more – use your best judgment!

Perhaps most importantly, don’t forget about a food you’ve segued once you’ve gotten your child to eat it. Keep exposing him or her fairly regularly, so he or she doesn’t forget all of these new taste associations.  And keep experimenting! Your child may surprise you with what they’ll eat if you keep exposing him or her to new things.

And if you’d like even more tips on how to deal with a toddler who’s a picky eater, be sure you grab my free download with sooooo many more tips and tricks!

Six different stages of serving carrots in food to introduce new flavors to your toddler.

5 Tips for Introducing New Foods to Your Toddler

Use these five tips to consistently introduce new foods to your toddler – in a way that will actually get them to eat them! These pointers and strategies will help expand your little one’s palate and turn him or her into a healthy, adventurous eater for life.

5 Tips for Introducing New Foods to Your Toddler Title Graphic

Ohhhh feeding toddlers. The never-ending challenge. In fact, I don’t know if I’ve ever met a mama who doesn’t have at least one thing she’d like to change about her toddler’s eating habits. You’re not alone! It happens to everyone. Heck, I’ve spent the better part of a year consuming all of the research and techniques under the sun for this and I STILL sometimes wish my toddler would just eat whatever I give her with no resistance or complaint.

But there are a lot of things I HAVE learned in all of my research that have made the adventure of feeding my toddler just a little bit easier, and I’m sharing my top five tips with you today! Read on to learn some of the best ways to introduce new foods to your little one.

And if you’re ready to start introducing new foods but feel you need some accountability partners, I’d love for you to sign up for my Three New Foods Challenge. In this challenge, I personally walk a small group through the entire process of introducing three new foods over the course of a few weeks via a private Facebook group. It’s so much fun and is a great way to stay accountable (and meet some other mamas in the process.) Click here to learn more!

Now, let’s get on with these tips

Tip #1: If at first you don’t succeed, keep trying

If you introduce a new food to your toddler and he or she refuses it, don’t give up! Toddlers are discovering their newfound autonomy and will often go through phases of refusing something “just because.” Continue to introduce a new food at least once a week – perhaps prepared a bit differently (see #2) – and you may find that your toddler eventually comes around. To put things into perspective, it can take 30-40 exposures to a certain food before a toddler will eat it!

Tip #2: Try the same food prepared a different way

If your toddler refuses a food once, try preparing it in a slightly different way the next time you serve it. For example, if your little one isn’t into mashed sweet potatoes, try serving them as fries with a “dip” the next time, or prepare the sweet potatoes with different spices. Toddlers are into novelty, so anything that’s “new” and “exciting” to them is more likely to be a hit. Flex your creativity muscles!

A toddler enjoying a healthy lunch.

Tip #3: Serve the new food with a food they already love

If you have a toddler, chances are he or she is obsessed with one food or another. Use this to your advantage and work a new food into the food he or she already loves! Ease into it slowly, baby steps are great. For example, if your child loves grilled cheese and you want to get him or her to eat carrots, try throwing a few grated carrots into the grilled cheese the next time you make it. Don’t go overboard, remember, baby steps! Once they eat the little bit of grated carrots in the grilled cheese, you can slowly increase the amount. When your child is into eating carrots this way, try next serving grated carrots on their own but covered with melty cheese. If this continues to be successful, slowly ease off of the cheese at each serving. Before you know it, your little one will likely be ready to eat grated carrots on their own.

Tip #4: Model the desired behavior

We all know it – kids at this age are little sponges! That’s why, if you’re trying to get your toddler to eat a wider variety of foods, it’s important that you lead by example. If you want your little one to eat broccoli, be sure they see you eating broccoli. If you want him or her to not think twice about eating a tomato, let them see you eating tomatoes. Your toddler will eventually want to mimic you!

Tip #5: Don’t react negatively if they don’t like something

If your toddler tastes something and doesn’t like it, or flat out refuses a new food, be sure not to have a negative reaction. Forcing a certain item or speaking negatively to your little one about food will only foster resentment and rebellion, and may also cause your child to grow up with a negative reaction (in general) to eating. The important thing is to continue introducing things and modeling the desired behavior, without worrying so much about your little one actually clearing his or her plate.

A mama and toddler giggling at each other after a delicious meal!

I know how challenging it can be to get your toddler to try new foods (speaking from experience), so I hope these tips were helpful to you and gave you the extra boost of confidence you need to get in the kitchen and whip up something new and exciting for your little one. If you’re stuck in a rut and need some ideas when it comes to new foods to introduce to your toddler, be sure to check out my favorites for 12- and 18-month olds, plus my post on Creative Baby and Toddler Lunch Ideas!

I’d love to hear how these strategies worked for you in the comments below, and don’t forget to click here to learn more about my Three New Foods Challenge if you’re looking for a little extra support and motivation! Xoxo