If your toddler loves to dip (and what toddler doesn’t?!), this easy black bean hummus is about to become a snack-time favorite. It blends up smooth and creamy in just 5 minutes using pantry staples, and it’s packed with protein, fiber, and iron. Serve it with crackers, veggie sticks, or spread onto toast for a toddler-friendly snack that mamas will also love as a quick, nourishing bite.
Why You & Your Toddler Will Love This Black Bean Hummus
- dip fun – toddlers love dipping, and this makes veggies and crackers way more exciting
- protein + fiber packed – keeps little bellies full and a great iron source for littles starting solids
- quick & easy – blends up in 5 minutes with pantry staples
- versatile – works as a dip, spread, or side dish for family meals
- freezer-friendly – portion into toddler-size servings and pull out whenever you need a snack win
You will also love my ranch dip and avocado lime dip for other options to pair with your toddler's crackers, veggies, or chicken nuggies!
Jump to:
- Why You & Your Toddler Will Love This Black Bean Hummus
- Ingredients You'll Need
- How To Make This Black Bean Hummus
- Hint For The Best Hummus
- Substitutions
- Variations
- How To Serve Black Bean Hummus To Toddlers
- Equipment
- Storing Your Black Bean Hummus
- Tiff's Dietitian Tip
- FAQ
- Related
- Pairing
- Easy Black Bean Hummus (high fiber + protein, kid-friendly dip)
Ingredients You'll Need
Here's everything you'll need to make this easy black bean hummus:
- black beans – the protein, iron, and fiber-rich base of this hummus
- tahini – adds creaminess, nutty flavor, and healthy fats
- olive oil – healthy fats that add creaminess
- lemon juice – brightens flavor and adds vitamin C to boost iron absorption
- garlic + cumin – adds flavor
- optional add-ins – paprika, cilantro, or Greek yogurt for extra creaminess
See recipe card for quantities.
How To Make This Black Bean Hummus
- Step 1: Drain and rinse the black beans.
- Step 2: Add beans, tahini, lemon juice, garlic powder, and cumin to a food processor or blender.
- Step 3: Blend until smooth, adding water or olive oil 1 tablespoon at a time until creamy.
- Step 4: Scoop into a bowl and serve with veggies, crackers, or use as a spread.
Hint For The Best Hummus
For the creamiest hummus, blend longer than you think! Let your food processor run for at least 1–2 minutes, and don’t be afraid to add an extra splash of water or olive oil until it’s super smooth. The longer blending time makes a huge difference in getting that silky texture toddlers love.
Substitutions
If you'd like to swap the beans in this black bean hummus with chickpeas for a more traditional feel, you can totally do so!
- no lemon: lime juice works just as well
- oil-free: blend with a few tablespoons of water or aquafaba (bean liquid) instead of olive oil
- no black beans?: swap for chickpeas or other type of bean
- extra protein: stir in a spoonful of Greek yogurt for more creaminess
Variations
Feel free to add other spices or veggies into this easy black bean hummus to boost the flavor!
- spicy version (for adults): add a pinch of chili flakes or jalapeño
- roasted veggie hummus: blend in roasted red peppers or carrots for natural sweetness
- creamy avocado hummus: add half an avocado for healthy fats and a smoother texture
See this avocado lime ranch dip for another nutrient-packed dip!
How To Serve Black Bean Hummus To Toddlers
- with veggie sticks like cucumber, bell pepper strips, roasted or crinkle cut carrot sticks
- spread on toast or mini pita for an easy snack
- as a dip for crackers, pretzels, or mini rice cakes
- in a snack plate with fruit + cheese
- paired with quesadillas as a fiber-rich side
Equipment
To make this easy black bean hummus, you’ll need a food processor or high-speed blender to get that smooth, creamy texture. A can opener and strainer will make prepping the beans quick and easy, and a measuring spoon helps keep the lemon juice and spices balanced. For serving, a small airtight container is helpful if you’re portioning out toddler-size servings for the fridge or freezer.
Storing Your Black Bean Hummus
Store your black bean hummus in an airtight container in the fridge for up to 5 days. To freeze, portion into small containers or silicone trays for toddler-size servings and freeze for up to 3 months. Thaw overnight in the fridge and stir before serving.
Tiff's Dietitian Tip
Black beans are naturally high in iron, and pairing them with vitamin C-rich foods like bell peppers, strawberries, or orange slices helps little ones absorb more of that iron. Serve this dip with colorful veggies for the ultimate nutrient boost.
FAQ
This is a great way to introduce them! Dips feel fun, and the garlic, lemon, and cumin mask the “bean” taste.
Blend longer and add 1–2 extra tablespoons of olive oil, water, or Greek yogurt until creamy.
Yes! For babies under 1, skip any added salt and serve with very soft veggies, toast strips, or spread thinly on a spoon. This is a great source of iron for babies starting solids!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this easy black bean hummus:
Easy Black Bean Hummus (high fiber + protein, kid-friendly dip)
Equipment
- measuring cups for accuracy
Ingredients
- 1 15 oz can black beans drained + rinsed
- 2 tablespoon tahini
- 1 teaspoon lemon juice about ½ lemon squeezed
- ½ teaspoon garlic powder or 1 small garlic clove
- ½ teaspoon cumin
- 2-3 tablespoon water or olive oil to thin, as needed
- pinch of salt optional, skip for babies under 1
Instructions
- Drain and rinse the black beans.
- Add beans, tahini, lemon juice, garlic, and cumin to a food processor or blender.
- Blend until smooth, adding water or olive oil 1 tablespoon at a time until creamy.
- Scoop into a bowl and enjoy with veggies, crackers, or as a spread.
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