Name: Creamy Greek Yogurt Black Bean Dip
Cook time: 5 min
Total time: 5 min
Ingredients: 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

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This healthy, creamy Greek yogurt dip with black beans is super easy to make involving zero prep time. Five minutes is all you need to whip up this baby and toddler friendly dip or sauce. It’s a great way to encourage your picky eater to open up to vegetables.

yogurt black bean dip served in a red bowl with tortilla, fun-shaped vegetables and sweet potatoes all placed on a wooden board

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.

And if you’re looking for a healthy and delicious way to serve yogurt AND beans to your baby, you MUST try this dip!

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! 😉

Contents

Ingredients

A Note about Yogurt

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? 😉

a close up shot of the yogurt bean dip in a red bowl with fresh cilantro

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

a blue lunchbox with pasta tossed in yogurt bean dip, hard boiled egg, sliced apples, and fun-shaped bell peppers

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

yogurt bean dip in a red bowl with toddler's hand dunking a sliced sweet potato

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!

Other Baby-Friendly Dips/Sauces

Want to learn how to whip up ANY bean or yogurt dips with ingredients you have on hand? Check out Veggie-Centered Delights!