This High Protein Fruit Dip is one of my favorite easy snacks to keep in the fridge. It's creamy, naturally sweetened, and made with just 4 simple ingredients in less than 5 minutes!
As a pediatric dietitian and mom, I'm always looking for easy ways to make snack time a little more filling. Pairing fruit with protein and healthy fats can help keep little ones satisfied longer while making fruit even more fun to eat.
Whether you're serving it with apples, strawberries, bananas, grapes, or adding it to a snack board, this simple yogurt dip is one you'll make on repeat.
Why You'll Love This High Protein Fruit Dip
- No cooking required
- Made with just 4 simple ingredients
- Ready in 5 minutes
- Naturally sweetened
- Packed with protein and healthy fats
- Great for toddlers, kids, and adults
- Perfect for snack boards and lunchboxes
If your little one loves to dip, then be sure to try my strawberry fruit dip, avocado chocolate "frosting" dip, and tahini yogurt dip!
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Ingredients You'll Need
Here's what you'll need to make this high protein fruit dip for kids:
- Plain Greek yogurt: adds creaminess and plenty of protein
- Cashew butter: gives the dip a rich, creamy texture and adds healthy fats with a mild flavor
- Vanilla extract: adds warmth and makes the dip taste like dessert
- Maple syrup or honey (optional): a small drizzle adds extra sweetness if desired. (Honey should only be served to children over 12 months & ideally limiting all added sugar until 2+ years old)
See recipe card for quantities.
How to Make Your High Protein Fruit Dip
- Step 1: Add the Greek yogurt, nut or seed butter, vanilla extract, and optional maple syrup or honey to a small mixing bowl.
- Step 2: Whisk until completely smooth and creamy.
- Step 3: Taste and add a little more maple syrup or honey if you'd like it sweeter.
- Step 4: Serve high protein fruit dip immediately with your favorite fruit or refrigerate until ready to enjoy.
Hint for the Best High Protein Fruit Dip
Use full-fat plain Greek yogurt for the creamiest texture. If your cashew butter has been sitting in the pantry, stir it well before measuring so it blends smoothly into the yogurt.
Substitutions
This high protein fruit dip for kids is naturally gluten-free, egg-free, and can easily be made dairy-free and nut-free with swaps!
- Use any plain Greek yogurt you enjoy or even sub with cottage cheese (I'd personally blend up)
- Dairy-free Greek-style yogurt works well if needed
- Substitute maple syrup for honey (or leave it out entirely)
- Sunflower seed butter makes a great nut-free option
Variations
There are so many ways to change up this yogurt fruit dip!
- Swap the cashew butter for almond, peanut, or sunflower seed butter
- Stir in a sprinkle of cinnamon
- Add a little orange or lemon zest for a fresh flavor
- Mix in chia seeds or hemp hearts for an extra nutrition boost
Equipment
All you need to make this easy high protein fruit dip for kids is a mixing bowl, spoon or whisk, measuring cups and spoons.
Storing Your High Protein Fruit Dip
Store any leftover high protein fruit dip in an airtight container in the refrigerator for up to 4 days. Give it a quick stir before serving, as some natural separation may occur. I don't recommend freezing this recipe, as the texture of the yogurt can become grainy once thawed (if using for a dip) BUT you can totally freeze into popsicle molds!
Tiff's Dietitian Tip
Pairing fruit with a source of protein and healthy fats can help create a more satisfying snack that keeps little ones full longer. I love serving this dip with a variety of colorful fruits and letting toddlers choose what they'd like to dip. It makes snack time more interactive while offering repeated, low-pressure exposure to different fruits.
FAQ
Yes! Store it in an airtight container in the refrigerator for up to 4 days.
Apples, strawberries, blueberries, raspberries, grapes, banana slices, pears, peaches, and pineapple are all delicious options.
Yes, once your baby is developmentally ready for the ingredients. Skip the honey or added sweetener until after 12 months (or ideally 2 years) of age.
Yes! The vanilla and nut/seed but give it great flavor.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with high protein fruit dip for kids:
High Protein Fruit Dip
Equipment
- whisk or spoon
Ingredients
- 1 cup plain Greek yogurt dairy-free yogurt if needed
- ¼ cup creamy cashew butter any nut or seed butter!
- ½ teaspoon vanilla extract
- 1-2 teaspoons maple syrup or honey optional
Instructions
- Add the Greek yogurt, cashew butter, vanilla extract, and optional maple syrup or honey to a small mixing bowl.
- Whisk until smooth and creamy.
- Taste and adjust the sweetness, if desired.
- Serve immediately with your favorite fresh fruit or refrigerate until ready to enjoy.
Notes
- Full-fat Greek yogurt creates the creamiest texture. Can sub with dairy-free yogurt if needed!
- Stir the nut or seed butter well before measuring for the smoothest dip.
- Honey should only be served to children over 12 months of age.
- Store leftovers in the refrigerator for up to 4 days. Can freeze into popsicles!
- Super yummy with apples, strawberries, bananas, grapes, pears, peaches, pineapple, and more.
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