Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
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Whether you’re planning family dinners or snacks for the kids, you’ll want to add this avocado dip recipe to your menu. It’s loaded with both flavor and nutrients, so your family’s sure to love it as a taco night topping or as a dipping sauce for veggies.
With fresh avocado, creamy yogurt, lime, cilantro, garlic and salt, this fast, easy-to-make dipping sauce adds both flavor and nutrients to meals and snacks.
Plus, it all comes together quickly and easily in a food processor or blender. You only need one bowl, making clean-up a breeze.
Enjoy avocado dipping sauce as a dip for veggies or crackers or as a topping or filling for tacos or burritos.
There are plenty of reasons to love dips. Dips can be a great addition to a child’s snacks or meals.
Here are three reasons we love serving dipping sauces to kids.
Dips expose kids to new flavors
Dips can be great for exposing picky eaters and young children to new flavors.
For instance, you can gradually increase the amount of garlic or cilantro in this dip or add in new seasonings each time you make it to get your child accustomed to the strong flavors.
Plus, dips make eating extra fun (and sometimes extra messy)! Adding a dip to a snack or meal might be just the novelty your picky child needs to get interested in their meal.
You can also switch up the dips your family regularly serves as a way to bring in new flavors to your family’s favorite dishes. On taco night, replace sour cream with this creamy avocado dip.
We love cilantro in this creamy avocado dip, but if you’ve run out or if you’re not a fan, you can skip it.
Want to make it spicy?
If you want to increase the heat of this recipe, you can try blending in diced jalapenos or ground cayenne pepper. You could also serve the dip with a sprinkle of red pepper flakes.
Need a vegan version?
To make a vegan avocado dip, you’ll need to swap out the Greek yogurt. Use your favorite plain non-dairy yogurt instead.
This avocado-cilantro dipping sauce would make an excellent addition to any Mexican- or Southwestern-style dish. You can also use it in place of any creamy dip or sauce.
Use it as a burrito filling or to top your favorite tacos.
Kids also like this avocado dip for dipping raw, crunchy veggies or tortilla chips.
Related: Get Real Easy Weekdays to plan your family’s meals and snacks for the whole school year.
Avocado Dipping Sauce
Ramon Solorzano
Take taco night up a notch and serve this avocado dip recipe in place of sour cream. Planning snacks instead? Serve it as a dip for your favorite veggies.
In a blender, combine all ingredients and process until smooth.
Adjust seasonings to taste.
Notes
Ingredients with a “W” next to them are WIC-eligible items. WIC is the supplemental nutrition program for women, infants and children in the United States. It provides food to families with pregnant or postpartum women and young children. WIC-eligible items will vary based on location.
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About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
I'm a father of three young, active children, an avid reader of all things sports nutrition and a triathlon athlete. When I'm not filling my kids' lunchboxes, chasing them around the park or beating my wife at Mario Kart, you can find me creating recipes and developing menus for restaurants, including Applebee's, Coco's, Shari's and more. Making sure children have access to nutritionally dense food is a passion of mine, so I have partnered with organizations like "No Kid Hungry."
This free veggie exposure shopping list and menu planner will give you ideas for bringing more veggies into your home (AND help you get your little one closer to eating them!).
Whether you’re planning family dinners or snacks for the kids, you’ll want to add this avocado dip recipe to your menu. It’s loaded with both flavor and nutrients, so your family’s sure to love it as a taco night topping or as a dipping sauce for veggies.
Avocado dip recipe
With fresh avocado, creamy yogurt, lime, cilantro, garlic and salt, this fast, easy-to-make dipping sauce adds both flavor and nutrients to meals and snacks.
Plus, it all comes together quickly and easily in a food processor or blender. You only need one bowl, making clean-up a breeze.
Enjoy avocado dipping sauce as a dip for veggies or crackers or as a topping or filling for tacos or burritos.
Related: Learn why we love avocados for kids and get tips for getting kids to eat avocado on our blog.
Avocado dipping sauce for families
There are plenty of reasons to love dips. Dips can be a great addition to a child’s snacks or meals.
Here are three reasons we love serving dipping sauces to kids.
Dips expose kids to new flavors
Dips can be great for exposing picky eaters and young children to new flavors.
For instance, you can gradually increase the amount of garlic or cilantro in this dip or add in new seasonings each time you make it to get your child accustomed to the strong flavors.
If your child is a picky eater, download our free picky eater’s guide for helpful strategies and read our tips for solving picky eating.
Dips can add protein and fat
Dips can also help add important nutrients to snacks and can help keep kids full between meals.
Read more about building balanced snacks for toddlers and kids.
Dips are fun!
Plus, dips make eating extra fun (and sometimes extra messy)! Adding a dip to a snack or meal might be just the novelty your picky child needs to get interested in their meal.
You can also switch up the dips your family regularly serves as a way to bring in new flavors to your family’s favorite dishes. On taco night, replace sour cream with this creamy avocado dip.
See our blog for more protein-packed dip recipes for kids.
Avocado dipping sauce ingredients
You’ll only need a handful of ingredients for this quick, easy recipe.
Here’s what you need to make this creamy avocado dip:
In a pinch, omit the cilantro
We love cilantro in this creamy avocado dip, but if you’ve run out or if you’re not a fan, you can skip it.
Want to make it spicy?
If you want to increase the heat of this recipe, you can try blending in diced jalapenos or ground cayenne pepper. You could also serve the dip with a sprinkle of red pepper flakes.
Need a vegan version?
To make a vegan avocado dip, you’ll need to swap out the Greek yogurt. Use your favorite plain non-dairy yogurt instead.
Related: If your little ones love avocado, be sure to try our recipe for the best avocado chocolate pudding.
How to make avocado dip
Making this dipping sauce is incredibly easy and takes about 5 minutes.
Serve avocado dip with your favorite dish (keep reading for our suggestions) and enjoy!
Related: Got leftover avocado? Learn to make avocado sushi with your kids.
What to serve with avocado dip
This avocado-cilantro dipping sauce would make an excellent addition to any Mexican- or Southwestern-style dish. You can also use it in place of any creamy dip or sauce.
Use it as a burrito filling or to top your favorite tacos.
Serve it on the side as a dip for dishes like chicken empanadas or albondigas meatballs.
Kids also like this avocado dip for dipping raw, crunchy veggies or tortilla chips.
Related: Get Real Easy Weekdays to plan your family’s meals and snacks for the whole school year.
Avocado Dipping Sauce
Ingredients
Instructions
Notes
Nutrition