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This protein peanut butter dip is creamy, naturally sweet, and made with white beans, peanut butter, banana, and a raspberry swirl for a fun PB&J-inspired flavor. It comes together in just 5 minutes and makes an easy, filling snack for babies, toddlers, kids, and adults.
Recipe At a Glance
Peanut butter and banana are already such a good combination, but swirl in mashed raspberries and you’ve basically got PB&J in dip form!
- Quick and easy: Everything comes together in about 5 minutes.
- Protein-rich: Peanut butter and white beans add plant-based protein to every serving.
- Naturally sweet: Ripe banana and raspberries provide plenty of sweetness without added sugar.
- Creamy: White beans blend beautifully into the peanut butter and banana.
- Versatile: Use it as a dip, spread, oatmeal topping, or even a pancake or waffle topping.
- Baby and toddler-friendly: Adjust the consistency depending on how you plan to serve it.
- Easy to customize: Change the nut butter, berries, or add your favorite seeds.
Need more easy snack inspiration? Check out my Healthy Baby Snacks for plenty of simple combinations and make-ahead recipes.
Table of Contents
Key Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- White beans: Cannellini, Great Northern, or navy beans all work well. Their mild flavor and creamy texture make them perfect for blending into dips. Canned beans are a great shortcut. Just drain and rinse them well first. Look for no-salt-added or lower-sodium options when possible, especially when serving babies. If beans are something you’d like to serve more often, my Beans for Babies guide has plenty of preparation and serving ideas.
- Peanut butter: Use smooth, creamy peanut butter. I prefer one made primarily with peanuts without a lot of added ingredients. If you’re serving peanut butter to your little one, check out my Peanut Butter for Babies guide for everything you need to know about introducing it safely and easy ways to keep it in the rotation.
- Banana: A ripe banana adds natural sweetness and helps create that thick, creamy texture. The riper your banana, the sweeter the dip will be.
- Raspberries: Mash them separately and swirl them in at the end for a tart, fruity contrast to the creamy peanut butter mixture. It gives the dip that familiar PB&J flavor without needing jam.
Variations and Substitutions
- Nut or seed butter: Try almond, cashew, or sunflower seed butter. Remember that individual tree nuts are separate allergens and should be introduced accordingly.
- Fruit: Swap the raspberries for mashed strawberries, blackberries, blueberries, or another soft fruit.
- PB&J version: Swirl in homemade chia jam instead of mashed raspberries.
- Seeds: Add ground flaxseed, chia seeds, or hemp hearts for an easy nutrient boost. I LOVE this brain booster and immunity booster blends. Use discount code “MIN15.”
- Chocolate: Add a little unsweetened cocoa powder for a chocolate-peanut butter version.
- Cinnamon: Add a pinch of cinnamon for extra warmth and flavor.
- Thinner consistency: Add additional water or milk and use it as a drizzle for pancakes, waffles, or oatmeal.
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How to Make Peanut Butter Protein Dip
You’ll find the full recipe card with all the exact measurements at the bottom of this post.
Step 1: Add the white beans, peanut butter, banana, and water or unsweetened almond milk to a food processor. Blend until completely smooth and creamy, stopping to scrape down the sides as needed. If the mixture is too thick, add additional liquid 1 teaspoon at a time and continue blending until it reaches a thick, smooth, spreadable consistency.
Step 2: Add the raspberries to a small bowl and mash thoroughly with a fork. Spoon the peanut butter mixture into a serving bowl and gently swirl the mashed raspberries through the top.
Expert Tips
- Use a really ripe banana. This gives you the creamiest texture and plenty of natural sweetness without needing maple syrup or honey.
- Blend longer than you think. Give the food processor enough time to completely break down the beans so your dip becomes smooth and creamy.
- Start with less liquid. Begin with just 1 tablespoon. You can always thin the dip, but it’s much harder to make it thick again.
- Rinse canned beans well. This removes the canning liquid and helps keep the flavor mild.
- Mash the raspberries separately. Swirling them in rather than blending them completely gives you that pretty PB&J effect and little bursts of tart raspberry flavor.
- Adjust it for how you’re serving it. Keep it thick for spreading onto toast or thin it slightly if you’re serving it as a dip.
Storage
Refrigerator: Store the dip in an airtight container in the refrigerator for up to 3 days.
The raspberry swirl may release a little liquid as it sits, so give everything a good stir before serving.
I don’t recommend freezing this one since it’s so quick to make and you’ll get the best creamy texture when it’s fresh.
More Peanut Butter Snacks
Looking for other recipes like this? Try these:
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Protein Peanut Butter Dip
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Equipment
Ingredients
- 1/2 cup white beans
- 1/4 cup creamy peanut butter
- 1/2 ripe banana
- 1-2 tablespoons water or unsweetened almond milk
- 1/4 cup raspberries
Instructions
- Add the white beans, peanut butter, banana, and 1 tablespoon water or unsweetened almond milk to a food processor. Blend until completely smooth and creamy, stopping to scrape down the sides as needed.
- If the mixture is too thick, add additional liquid 1 teaspoon at a time and continue blending until it reaches a thick, smooth, spreadable consistency.
- Add the raspberries to a small bowl and mash thoroughly with a fork.
- Spoon the peanut butter mixture into a serving bowl and gently swirl the mashed raspberries through the top.
