If you’ve ever watched your child turn their nose up at veggies, you know the struggle is real. But here’s a fun trick: pairing veggies or crackers with a tasty dip can make snack time exciting. 

Studies show that children are more likely to eat vegetables when served with dips. That’s a big win for both parents and picky eaters. 

So, let’s explore some kid-friendly, fuss-free dips and sauces you can whip up from everyday pantry and fridge staples.

Make Mealtimes Easier With This Must-Read Book for Parents

If your child refuses dinner unless there’s a dip or sauce on the side, Healthy Parents, Healthy Kids by Dr Nick Fuller might be just what you need. Full of smart, practical strategies for managing picky eating, this book helps parents turn fussiness into curiosity, whether you’re serving veggie sticks with hummus, chicken strips with yoghurt dip, or pasta with a simple homemade sauce. 

Grab your copy of Healthy Parents, Healthy Kids today and discover how the right approach can make dinner time smoother and more fun.

Pantry and Fridge Staples for Dips and Sauces

The best part about homemade dips is that you don’t need fancy ingredients. With a few staple items from your pantry and fridge, you can mix and match flavours that kids actually enjoy. Making dips at home also means you control the salt, sugar, and additives, something that packaged versions often sneak in. 

Yoghurt, Sour Cream, Cream Cheese

Creamy bases like yoghurt, sour cream, or cream cheese are perfect for dips. They add a smooth texture that kids love while also giving a boost of protein and calcium, which are essential for growing bones. Greek yoghurt works especially well because it’s thicker, tangy, and lower in sugar than many store-bought options. Try mixing it with a little garlic powder or fresh herbs for an easy, healthy swap to packaged dips.

Thinking which yoghurt is best for your family? Find out here.

Avocado, Canned Beans, Cooked Veggies

Avocados, beans, and cooked veggies are your secret weapons for nutrient-dense dips. Avocados bring in healthy fats that support brain development in kids. Meanwhile, beans are loaded with fibre and plant-based protein, which help keep kids full longer. Even leftover roasted carrots, pumpkin, or peas can be blended into a creamy dip, turning yesterday’s dinner into today’s snack hero.

Nut Butters or Seed Butters

Nut butters like peanut, almond, or cashew butter make excellent dip bases. They’re rich in protein, healthy fats, and essential vitamins like vitamin E and magnesium. If allergies are a concern, sunflower seed butter or tahini (made from sesame seeds) are safe alternatives. Just pair them with apple slices, celery sticks, or wholegrain crackers for a snack that fuels playtime and learning.

Fresh Herbs, Lemon Juice, Olive Oil

Fresh herbs like parsley, basil, or coriander can transform even the simplest dip. Combined with lemon juice and olive oil, they create bright, zesty flavours kids actually enjoy. Olive oil also packs heart-healthy monounsaturated fats, while lemon juice adds vitamin C to support immunity. A quick blend of herbs, olive oil, and lemon makes a refreshing dressing or drizzle that doubles as a dip.

Simple Spices (Salt, Pepper, Garlic Powder)

Sometimes, all you need is a pinch of spice to make a dip more appealing. Garlic powder, mild paprika, or a touch of pepper can bring depth without overwhelming young taste buds. Research shows that gradually exposing kids to a variety of flavours helps expand their palate and reduces food fussiness over time. Start mild and build up as your child gets used to new tastes.

5 Kids' Dips and Sauces Recipes

Preparing homemade dips doesn’t have to be complicated. Just a few fresh or pantry staples can turn into something kids can’t wait to scoop up with veggies, crackers, or breadsticks. These recipes are quick, fun, and packed with nutrients, making snack time both exciting and wholesome.

Beetroot Dip

Bright, colourful, and kid-approved, this beetroot dip is a great way to sneak more veggies into snack time. The natural sweetness of beetroot makes it extra appealing for little taste buds, and it pairs perfectly with crunchy dippers. 

Bonus: Serve it with baked wholemeal Lebanese bread. Just brush with a touch of olive oil, sprinkle on some fresh rosemary, and bake at 180°C until golden and crisp. Break into pieces and let the kids dunk away!

Type: Vegetarian, Gluten Free, Snacks

Makes 2 cups

Prep Time: 10 minutes

Cooking Time: 30 minutes

Ingredients

• 500g (about 3 medium) beetroot
• 1 garlic clove, crushed
• 200g no-fat or low fat natural yoghurt
• 1 teaspoon ground cumin
• 2 teaspoons lemon juice

Recipe

1. Place the beetroot in a large saucepan, cover with water and bring to the boil. Cook for about 30 minutes or until tender (test with a skewer – it should go through easily). 

2. Remove the beetroot and set aside to cool for a few minutes. Peel them while they are still warm and roughly chop.

3. Blend the beetroot, garlic, yoghurt, cumin and lemon juice until smooth and well combined.

4. Serve with wholemeal Lebanese bread or your choice of vegetable dippers. 

Roast Butternut Pumpkin Hummus

This twist on classic hummus is creamy, sweet, and perfect for kids who aren’t always sold on veggies. Roasted butternut pumpkin adds a rich, earthy flavour that blends beautifully with chickpeas, making it both nourishing and delicious. Serve it up with toasted wholegrain bread, crunchy veggie sticks, or pieces of warm wholemeal Lebanese bread for a snack that’s as fun to dip as it is to eat. 

Type: Vegetarian, Vegan, Gluten Free, Lactose Free, Snacks

Makes 2 cups

Prep Time: 5 minutes

Cooking Time: 25 minutes

Ingredients

• 400g butternut pumpkin, peeled and cut into large chunks
• 2 garlic cloves, peeled and chopped
• ¼ cup (60ml) olive oil
• 1x 400g tin chickpeas, drained and rinsed
• ½ tablespoon tahini
• Juice of 1 lemon
• Sea salt and freshly ground black pepper

Recipe

1. Preheat the oven to 160°C and line a baking tray with baking paper.

2. Place the pumpkin in a large bowl, add the garlic and 2 tablespoons of olive oil and mix to coat well.

3. Spread the pumpkin over the prepared baking tray in a single layer and bake for 25 minutes or until tender. Keep an eye on it – you don’t want the pumpkin to colour. Remove and set aside to cool. 

4. Place the pumpkin, garlic, chickpeas, tahini, lemon juice, remaining olive oil and ¼ cup (60ml) water in a food processor. Season with salt and pepper and pulse until smooth and well combined.

5. Serve immediately or scoop into sealed containers or jars and refrigerate. The hummus will keep in the fridge for 2 weeks. 

Baba Ganoush (Eggplant Dip)

Smoky, creamy, and downright moreish, baba ganoush is a brilliant way to turn eggplant into a dip kids will actually enjoy. It’s simple to make with just a handful of familiar ingredients, and a clever trick for using up eggplants that are getting a little soft in the fridge. To save time, you can roast the eggplant and garlic while cooking another meal, then stash them in the fridge, ready to whip into a delicious dip on another day.

Type: Vegetarian, Vegan, Lactose Free, Gluten Free, Snacks

Makes 2 cups

Prep Time: 15 minutes

Cooking Time: 35-40 minutes

Ingredients

• 3 medium-sized eggplants, sliced in half lengthways
• 3 cloves garlic
• 1 tablespoon olive oil 
• 1 tablespoon tahini
• 1 teaspoon cumin powder
• Sprinkle chili powder
• Zest and juice of 1 lemon

Recipe

1. Preheat the oven to 180°C. Line a baking tray with baking paper. Place eggplants onto a tray with cut side facing up. Score each eggplant in a criss-cross pattern with a sharp knife, being careful not to slice all the way through the eggplant skin. 

2. Place the garlic cloves onto the tray and place into the oven. Roast for 35-40 minutes until very soft. Set aside to cool.

3. Once cooled, squeeze the garlic from its skin into a food processor or blender. Add the eggplant (skin on) as well as the olive oil, tahini, cumin, chili, lemon zest and half the lemon juice. Blend in pulses until combined. If the dip is too thick, add the remaining lemon juice and blend again. The dip should remain slightly chunky and does not need to be perfectly smooth. 

4. Transfer the dip to a bowl. Serve warm or cold with toasted wholemeal Lebanese bread or sliced veggie sticks for dipping. Enjoy! 

Basil Pesto

Fresh, fragrant, and full of flavour, basil pesto is a kid-friendly dip that goes with just about anything, from veggie sticks to wholegrain crackers. If you grow basil at home, you’ll know how quickly it can go to seed, so turning it into pesto is the perfect way to use up an abundant harvest (and save money, too!). For extra fun, try making it with a mortar and pestle. The rustic texture and hands-on process make it a recipe kids will love to help with.

Type: Vegetarian, Gluten Free

Makes 2 cups

Prep time: 5 minutes

Cooking time: 0 minutes

Ingredients

• ½ cup (80g) pine nuts (walnuts are also good here)
• 4 garlic cloves, roughly chopped
• ½ teaspoon sea salt
• ½ teaspoon dried chilli flakes
• 3 cups basil leaves
• ½ cup (40g) grated parmesan
• 3 tablespoons extra virgin olive oil

Ingredients

1. Tip the pine nuts into a dry frying pan and toast over medium heat, stirring frequently, for 2-3 minutes or until golden. Keep an eye on them as they can burn easily. Set aside to cool.

2. Using a large mortar and pestle or food processor, pound or process the garlic, salt and chilli to form a paste.

3. Add the basil and pound or process until a puree forms.

4. Add the pine nuts and pound or pulse just until they break up a bit (you want a bit of texture here).

5. Add the parmesan and olive oil and combine well.

6. Serve immediately or scoop into a sealed container or jar and refrigerate. The pesto will keep in the fridge for up to 2 weeks. 

Tahini Sauce

Creamy, nutty, and super versatile, tahini sauce is a dip that kids can enjoy with almost anything. Made from ground sesame seeds, it’s packed with healthy fats, protein, and important minerals like calcium, perfect for growing bodies. Drizzle it over roasted veggies, spread it on wholegrain wraps, or simply serve as a dip with crunchy carrot and cucumber sticks for a snack that’s both tasty and nourishing.

Type: Vegetarian, Gluten-free, Dairy-free

Serves: 4

Prep time: 5 minutes

Cooking time: None

Ingredients

• ½ cup tahini 
• Zest and juice of 1 lemon
• 1 garlic clove, minced
• Handful parsley leaves
• Handful basil leaves
• Handful mint leaves
• ½ cup water
• 1 tablespoon olive oil
• Sprinkle of salt and pepper

Recipe

In a small blender add the tahini, lemon zest, lemon juice, herbs and ½ cup of water. Blend until smooth. Stir in the olive oil and season with a good pinch of salt and pepper. 

Easy Sides and Snacks to Serve with Dips

The beauty of these dips is how versatile they are. You can pair them with just about anything your kids love to nibble on. Serving a variety of dippers keeps things interesting and encourages kids to explore new flavours and textures. 

Veggie Sticks

Crunchy carrot sticks, cool cucumber slices, and colourful bell pepper strips are classics for a reason. Not only are they fun to dunk, but they also give kids a boost of fibre, vitamins, and hydration.

Breadsticks, Toast Fingers, Pita Triangles

Toasty, crunchy, or soft, bread-based dippers are always a hit. Cut toast into fingers, bake pita into triangles, or keep breadsticks on hand for an easy, mess-free option.

Crackers, Rice Cakes

Wholegrain crackers or mini rice cakes are perfect for scooping up thick dips like hummus or bean spreads. They add extra crunch while keeping snacks filling and satisfying.

Fruit Slices

For a sweet twist, try pairing dips with fresh fruit. Apple slices, bananas, or even strawberries can be surprisingly tasty with nut butter or yoghurt-based dips.

Chicken Nuggets, Fish Fingers, Baked Tofu

If you’re serving a heartier snack or a quick meal, these proteins make excellent dippers. Kids can dunk them into hummus, pesto, or tahini sauce for extra flavour and nutrition.

Loved these dips? If your kids enjoyed dunking veggies into dips, why not take it a step further? Try these fun, flavour-packed Salads for Picky Eaters that use similar fresh ingredients in new ways. 

Summing Up

Dips and sauces are more than just tasty extras. They’re a great way to make veggies, fruits, and healthy snacks exciting for kids. By using simple pantry and fridge staples, you can whip up colourful, nutrient-rich dips that even the fussiest eaters will want to try. 

Whether it’s beetroot dip, pumpkin hummus, or classic baba ganoush, these recipes are quick, wholesome, and fun to share. So next time snack time rolls around, grab those veggie sticks and let the dipping begin.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.