Do you want to prepare a healthy snack for your children without compromising on the taste? How about vegetables with a healthy dipping sauce? A healthy bean dip can be made ahead and enjoyed as a mid-day snack or even as a party snack. Dips may also be used as a spread on a chapatti and made into a roll for your kid’s school lunch. To make your dips healthier, don’t buy them from a store. Here are a few easy healthy summer dips you can make in your kitchen.

Roasted garlic & rosemary pumpkin hummus


  • 2/3 cup pumpkin puree
  • 1–2 cloves peeled garlic
  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons water
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1/2 teaspoon rosemary
  • Salt to taste


First, you need to sauté the garlic in a small pan with a little olive oil, for 15-20 minutes. Puree with all the other ingredients except the rosemary. Add more oil or water if needed. Chop the rosemary as finely as possible. Stir in the rosemary and serve.

Creamed spinach dip

This is the ultimate healthy spinach dip for you and your family. It’s the perfect mixture of spinach, cheese, milk and a sprinkling of spices. It’s a great crowd-pleaser too!


  • 12 ounces frozen spinach thawed and squeezed dry
  • 1/4 cup flour
  • 4 ounces cream cheese
  • 1 cup whole milk
  • 1/2 cup heavy cream
  • 1/2 cup grated parmesan cheese
  • 4 tbsp butter
  • 2 garlic cloves
  • 1 small onion
  • Pinch of red pepper flakes optional
  • Salt and pepper to taste


Preheat the oven to 500 degrees. Melt butter over high heat. When the butter is half-way melted, add onions and sauté till translucent. Add red pepper flakes and garlic. Add flour slowly while stirring continuously. Whisk in the milk and cream. Add half the parmesan cheese and cream cheese and stir till cheese has melted completely. Add spinach and cook for a few minutes. You can then season with salt and pepper. Place the mixture in an oven-proof dish and top with remaining parmesan cheese. Bake for 10-12 minutes and serve immediately.

Nut butter caramel dip

When you’re looking for healthy vegan dips, this is a great choice. Depending on what you like, you can make this dip with smooth or chunky peanut butter.


  • 1/3 cup all-natural peanut butter
  • 2 tbsp coconut sugar
  • 2 tbsp milk


Mix the peanut butter and coconut sugar in a bowl. If you don’t have coconut sugar, you can use brown sugar instead. Warm the mixture slightly. Stir and add milk slowly until you reach the desired consistency. You can add more sugar and milk if needed.


Tzatziki is one of the most popular healthy dips to buy. It’s a great alternative to mayonnaise – just as tasty but much healthier, lighter and easier to digest. Tzatziki pairs amazingly well with almost all finger foods.


  • 1 crushed garlic clove
  • 150ml yoghurt
  • 10 chopped mint leaves
  • 1 coarsely grated large cucumber
  • 1 lemon


This dip couldn’t be easier to make! Put the grated cucumber in a clean tea towel and squeeze all the water out of it. Mix this with everything else and serve!

Tomato salsa

When it comes to healthy sauces for toddlers, this tangy tomato dip is a popular choice. Serve it with nachos, grilled chicken or a few fish sticks to enhance the menu of your child’s next birthday party.


  • 4-6 tomatoes
  • ½ onion
  • 1 garlic clove
  • A splash of white wine vinegar
  • Juice of ½ lime
  • ½ bunch chopped coriander


Peel the tomatoes. Chop the tomatoes, onions and garlic finely. Combine all the ingredients together and mix well. Refrigerate and serve when cool.

Quick Tip

Dips are easy to make and can often be made in advance. But, what if you’re looking for an instant solution and don’t have much at home? Hung curd or Greek yoghurt is the easiest dip you can make in this case. To make this, put some curd in a muslin cloth and hang it so that the excess whey drains. You can serve it as it is or flavour it with a pinch of spices or herbs.

So, are you ready to try some healthy dips and treat your child’s taste buds with essential nutrients? Go ahead!

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