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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
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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! 😉

Ingredients

All the ingredients laid down on a white background

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

collage of veggie centered bean dips

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

5 from 11 votes

Creamy Greek Yogurt Black Bean Dip

This healthy, creamy Greek yogurt black bean dip is super easy to make involving zero prep time. It's a great way to encourage your picky eater to eat vegetables.
Cook Time: 5 minutes
Total Time: 5 minutes
Servings: 6
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Just enter your email and get it sent to your inbox! Plus you'll get new recipes from us every week!

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.

Notes

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. 

Nutrition

Calories: 108kcal | Protein: 8g | Sodium: 22mg | Potassium: 315mg | Fiber: 6g | Calcium: 56mg | Iron: 2mg
Like this recipe? Rate and comment below!

About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

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Recipe Rating




11 Comments

  1. Great recipe!! It’s on my list of foods to try. I think this will be an easy one for our family cause we normally have those ingredients on hand, but likely cheaper than Hummus!

  2. 5 stars
    Our family loves this dip! We make it often. My kids are 3 and 2 so I’ve starting adding a bit of garlic salt which really takes it up a notch

  3. 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.