Want to raise a veggie eater? Whether you have big kids or picky eaters, tempt your child with these 7 veggie dips (with simple ingredients!). 

When I was a child, I ate my vegetable because I was told to do so. 

My sister, on the other hand, stuffed her veggies behind the radiator when my parents weren’t looking.

While “getting” kids to eat their greens is top of mind for many parents, we know that many, no, most children need a little help –in the most positive of ways—to eat them.

Tricks and tactics don’t work. Not in the long run.

Coercion and bribing, and hiding or sneaking veggies into smoothies or other favorite foods will not give you the lasting results you’re looking for—a child who loves to eat their veggies!

As a pediatric dietitian and mom of four, I believe that a tasty dip can help children eat their veggies. That’s a win! Whether it’s bottled ranch dip or a homemade sour cream and fresh herbs version, having a dip for vegetables can entice even the fussiest of eaters.

Healthier Dips Can Make a Difference

Kids love to dip their food. I’m not sure if it’s a hands-on thing or toddler independence, but most children I know like to dip their food, including fresh veggies.

I’ve gathered 7 dips for vegetables to help your child eat more of them.

7 Kid Friendly Veggie Dip Recipes (and Ideas) Kids Will Love

Try these homemade kid friendly dips for veggies to tempt your child to eat more of them. There’s a variety here, so feel free to pick and choose!

1. So Easy Cottage Cheese Dip 

Blend high protein cottage cheese and herbs to make a flavorful dip combination. As a protein-packed dip, it will help your child stay satisfied between meals. The result? Fewer requests for extra snacks.

Serve this with carrot sticks, snap peas, bell peppers, or celery sticks. Or spread it on whole grain graham crackers.

2. Cottage Cheese Horseradish Dip

Give your child a spicy nudge with this creamy dip. (This is one of my personal favorites!) Add 1 to 2 teaspoons horseradish to a cup of cottage cheese and blend. You can make this less spicy by adding less horseradish, or spicier by adding more! Plus it’s a filling dip because of the protein in cottage cheese.

Offer this with raw veggies, or over the top of a warm baked sweet potato.

3. Greek Yogurt Dip Three Ways 

Plain greek yogurt also packs lots of protein, while offering versatility for building unique flavor combinations. [Learn more about protein for kids!]

Think of plain yogurt as a blank slate. It will pick up the flavors you add to it. For example, add bleu cheese and hot sauce for a buffalo version or cucumber and dill for a Greek variation.

Serve this creamy vegetable dip with cut-up veggies, or chicken tenders.

4. Watermelon Salsa 

What child doesn’t love watermelon?! This salsa combines both fruit and vegetables, allowing for flexibility as a veggie dip, a stand alone spoonful, or a topper for corn chips or whole grain crackers.

5. Tomatillo Guacamole 

I was drawn by the unique blend of flavors in this dip—spinach, avocado, and tomatillos. What a great way to also introduce some new foods and flavors!

Offer it with cucumber slices, as a sandwich spread (instead of mayonnaise), or with a classic tortilla chip.

6. All Natural Peanut Butter Dip 

This dip blends peanut butter and cream cheese into a smooth dip for veggies and fruit. Yum!

Offer this savory dip as part of a quick snack with fruit or vegetables, an easy toddler dip at snack times, or with animal crackers. [Check out these toddler snacks!]

7. Homemade Ranch Dressing 

Every single one of my kids loved Ranch dressing when they were young, and some still use it as one of their go-to salad dressings.

This easy veggie dip recipe is delicious! Whip it up in the food processor, and use it for veggies, deli meat, chicken nuggets (of course!) or even fresh fruit.

If making homemade dips is not your cup of tea, don’t worry! Ranch from a bottle is still a useful strategy to help kids eat more veggies. 

What’s your favorite dip to serve?

Resources

•  The Healthy Snack Planner to help you out!
• The Smart Mom’s Guide to Healthy Snacking
• How to Raise a Smart Snacker

This post was originally published in April 2016 | Updated December 2024.