4 Savory Dips for Kids

Dips are such a great way to get a bit more protein, healthy fats and flavor into meals. Plus, kids love it (I mean, french fries and ketchup, c’moooon). However, when mealtime hits, I’m often racing to just get the meal on the table let alone a condiment (and much less let alone a condiment that actually enhances the flavor of the food).

Here’s some savory dips that are 2 or 3 ingredients and at most require a bowl and fork to blend. I’ve included suggestions on what to pair it with so you maximize the yummy factor!

Greek Yogurt + Dill
An easy “tzazki” sauce (add tiny chopped cucumbers and garlic for the real deal), simply mix whole milk greek yogurt with chopped fresh dill (or any herb you love). Has flavor, protein and calcium!

Goes well with: fish, poultry, lamb and lightly steamed or raw vegetables, Mediterranean style dishes

Olive Oil + Balsamic Vinegar
Olive oil is a healthy oil, and babies need good fats! Dips are great for sneaking in a bit more especially for those kids that are not drinking whole milk (our daughter is a water & green smoothie only tot at this point, so I’m always making sure she gets good fats!). The vinegar adds a bit of color interest and introduces a good flavor profile to keep it interesting. Have more time? Sprinkle a tin pink of dried basil and pepper over top for an extra punch.

Goes well with: penne pasta, roasted green beans, whole grain bread or pita, Italian or American style dishes

Chickpeas + Olive Oil + Lemon
Imagine a smashed hummus: rinse drain a can of chickpeas, add a splash of olive oil and squeeze a whole lemon into a bowl. Smash with a fork or potato masher until chunky but can be spooned into a small dish. If you happen to have parsley, definitely toss it in! Bonus: tastes great on a salad or wrap for mom & dad!

Goes well with: vegetables, fish, poultry, eggs, whole grain breads and pita, Mediterranean style dishes

Avocado + Curry Powder + Lemon
Smash an avocado, add the juice of half a lemon and about 1/4 teaspoon of mild curry powder. Stir until smooth consistency. Healthy fats, protein and lots of flavor. Add a pinch turmeric if it’s cold season!

Goes well with: chicken, artichoke leaves, any seafood, asparagus, Indian, Japanese, American or California style dishes