This healthy, creamy Greek yogurt black bean dip is super easy to make involving zero prep time. Five minutes is all you need to whip up this kid-friendly dip or sauce. And the best part? It’s a great way to encourage your picky eater to open up to vegetables.
Bean + Greek yogurt + corn + spices = flavor explosion in the best way possible! You get hit with the warm, earthy, slightly sweet, and tangy flavors in one lick.
You might be thinking, these are strong flavors! My child will never go for this. What I want to encourage you is to not shy away from introducing bold flavors. Your child just might surprise you! 😉
I love to add probiotic-rich yogurt and kefir to my toddler’s food because they do wonderful things for the digestive system and overall health. They are also great sources of protein, fat, and calcium. Additionally, their creamy and tangy qualities make for great flavor and texture exposure!
I’ve also tried this recipe with Farmer Cheese from Lifeway Kefir, one of our favorite companies! If you’re not familiar, it’s cultured soft cheese with 12 LIVE and ACTIVE strains, which is simply amazing! I’ve made this dip with Greek yogurt and Farmer cheese, and out of the two, my toddler seems to prefer the latter.
Oh, and this probiotic-rich dip isn’t just for your little one(s)! The hubby was skeptical at first, but he, of course, was encouraged forced to try it (I don’t recommend doing this to your child but your spouse? Why not! haha).
His reply: “It tastes like refried beans and sour cream. Kind of reminds me of the burrito supreme from Taco Bell”
Me: So I guess that means you like it?
Storage
This dip will keep in the refrigerator for up to 5 days. It will thicken up once refrigerated. So if you want to thin it out, simply add a little bit of water. You can freeze if you wish, but I personally don’t recommend it. You can freeze a small portion to test it out and see if you and your child like it.
Serving Suggestions
The thing I love most about dips is that they can be enjoyed in so many different ways!
- with fruits, vegetables, crackers
- as a sauce for pasta or grains (e.g. rice, quinoa, barley, etc.)
- salad dressing
- spread on top of bread, pizza
- marinade for chicken (will be sharing soon!)
I normally do my photoshoots during naptime but today my toddler screamed his fav word, “NO!” when I tried to put him down. So here we are. I had to quickly end the session bc he started eating what I so carefully and methodically placed on the board. But his tiny hands really make these pics so special, I think!
Creamy Greek Yogurt Black Bean Dip
Ingredients
Black bean dip
- 6 ounces (3/4 cups) Greek yogurt
- 15 ounce can no-salt-added black beans, drained and rinsed
- 1 cup corn (frozen and thawed, can also use fresh)
- 1/4-1/2 teaspoon chili powder (depending on your heat preference)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin
Instructions
- Combine all the ingredients in a food processor or blender. Process until smooth.
Is kefir safe for babies under 1? Thanks
Probiotics are considered safe for babies – check out this post https://www.mjandhungryman.com/probiotics-for-babies-and-toddlers/. However, I wouldn’t offer as a drink until after 1 as you don’t want it to replace breastmilk/formula
Ever tried this with nondairy yogurt? I’m assuming it would be successful…? My little is allergic to dairy, soy, egg, and beef, so I am always looking for work arounds.
Sure, you can substitute with any nondairy yogurt. I would look for ones that are plain and unsweetened.