Healthy veggie dip

Both of my little peeps have been enjoying this creamy and healthy vegetable dip as part of our lunch or snacks. The recipe was kindly contributed to us by the wonderful Mandy from Little People Nutrition.

Vegetable dips like this one are an excellent option to include in your child’s day to encourage new flavours and textures. It also gives them an extra serve of veggies in a different and fun way. Pop this healthy vegetable dip on a platter, along with some veggie sticks like carrot, celery, cucumber, and add some cherry tomatoes, crackers, olives, and even some meatballs, and the kids will love dipping till their little heart’s content!

The other great thing about dips like this one is that they’re so simple and cheap to make. Oh, and it even makes a great sandwich spread, making it perfect for lunchboxes.

‘Dip, dip, dip’, says my toddler, who doesn’t have many words yet, but knows ALL about dipping. What is it with kids and dipping?!

Healthy Vegetable Dip Your Kids Will Love!

  • egg free and vegetarian
  • makes approximately 20 single serves


  • 1/2 eggplant
  • 1/2 red capsicum
  • 1/2 zucchini
  • 2 cloves of garlic
  • 1 tbs of olive oil
  • 4 tbs of cream cheese
  • 1/2 lemon for juice
  • 1 tbs of olive oil
  • Fresh herbs


  1. Roughly chop the vegetables and place them on a lined baking tray with the garlic. Toss them in a little olive oil. Pop them in a 200oC preheated oven and baked for 20 minutes.
  2. When the veggies are cooked, remove them from the oven and let them sit for 10 minutes.
  3. Scrape off a little of the capsicum and eggplant skin.
  4. Pop the veggies, garlic, cream cheese, lemon juice, oil and fresh herbs into the blender and pulse to combine.
  5. Serve with veggies and crackers.

Looking for another tasty dip?  We are also in love with this delicious Roast Beetroot Hummus from our friends at Simply Healthy Vegan.

Fussy Eating Tips, Recipes & Lunchbox Ideas Facebook Group

Dietary & Serving Suggestions

For babies – Make extra roasted vegetables to blend off for purees for the babies on solids.

Gluten freeUse gluten free crackers

Freezer friendly – Scoop it out into little ice cube trays, freeze off any leftovers, perfect for lunchboxes.

Lunchbox friendly

healthy vegetable dip

Like this healthy vegetable dip recipe?  You’ll love my Autumn Menu

Cooking for young children is relentless. Not only are they always hungry, they also often reject you have cooked! This makes the whole process of feeding little ones exhausting and uninspiring.

This is why I have created a seasonal resource to be able support and inspire families with recipes that are designed for families and young children in mind. Simple, uncomplicated recipes that don’t take hours of preparation and can be made in bulk to be used later in the week. Or perhaps as leftovers in lunchboxes.

Each recipe has options on how to modify it based on various dietary requirements.

Check out my Autumn Menu and take a look at my video below to learn more:

Another lunchbox recipe your kids are sure to love, are our Apple and Banana Muffins.

Mandy - Little People NutritionMandy is the Founder of Little People Nutrition as well as being a mum to 3 little peeps of her own.  As a university qualified nutritionist and food scientist she is passionate about children developing a positive relationship with food. Mandy has written a book called ‘At My Family Table‘ to start a conversation between parents/carers and children about food, family and the world. She believes that a great way to build a positive relationship with food is to share a meal together.  Food is nutrition and health, but so much more!


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