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Peanut Butter Fruit Dip with Greek Yogurt

Jennifer Hanes MS, RDN, LD

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Fruit is a pretty awesome snack, full of vitamins, minerals, fiber, and anti-oxidants. However, it lacks both protein and fat, meaning that while you may feel full after eating a serving of fruit, you may get hungry again pretty soon afterward.

Enter this fruit dip, full of protein and healthy fats. It’ll turn your snack into something that will keep you full until your next meal. This means you won’t be scrounging the pantry or vending machine an hour later.

How to make a super simple fruit dip

This recipe is so easy; it’s almost not fair to call it a recipe!  It really is just mixing the three ingredients together.

I don’t even usually measure the ingredients, but I included some just for your reference.

That apple slicer is pretty dang cool.  That piece under the apple will close under it to pop all the pieces out, rather than having to dig them out with your fingers.

And it’ll flip the other way to cover the sharp edges of the blades.

Alternatives

One of the greatest things about this dip is that you can customize it easily to everyone’s preference.  Chocolate chips or cocoa powder are right up my alley. But my husband would be all over some apple pie spice.  Here are some ideas for customizing this dip. Let me know if you come up with another one!

*Add cinnamon, pumpkin pie spice, or apple pie spice

*Maple syrup or chocolate sauce instead of honey

*Chocolate chips 

*Almond butter instead of peanut or even sunflower butter for allergies

*Salted caramel

*Skip the honey and use vanilla-flavored Greek yogurt

Peanut Butter Fruit Dip with Greek Yogurt

Super easy after school snack with infinite room for customization.
5 from 1 vote
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Course: Snack
Cuisine: Easy, Vegetarian
Total Time: 5 minutes
Servings: 4
Calories: 69kcal
Author: Jenn

Equipment

  • bowl
  • whisk

Ingredients

  • ½ cup Greek yogurt I used reduced fat
  • 2 Tbsp peanut butter natural
  • 1 drizzle honey

Instructions

  • Place all ingredients in a bowl and whisk together.
  • Serve with fruit of your choice. We like this best with apples, but bananas and berries would work well too.

Nutrition

Calories: 69kcal | Carbohydrates: 3g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 2mg | Sodium: 48mg | Potassium: 52mg | Fiber: 1g | Sugar: 2g | Vitamin A: 16IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 1mg

*Nutrition Facts are an estimate only. Differences are expected when making substitutions for any ingredient or when different brands are used.

*We may earn commissions from qualifying purchases made through links on our site. These commissions help support our work in providing valuable content to our readers. Thank you for your support!

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Health benefits of this fruit dip

Greek yogurt contains lots of protein, perfect for a vegetarian looking to bulk up a snack.  Like any other dairy product, there’s lots of calcium as well.

Additionally, yogurt is chock full of probiotics. Small, preliminary studies indicate that a healthy microbiome in our gut can help us manage both our weights and our moods.

Peanut butter contains fiber, protein, and healthy fats, making it a triple whammy when it comes to your health and keeping you full. Just make sure you buy the natural peanut butter.

And of course, all the health benefits of whatever fruit you choose.

A note on peanut butter…

You really should be looking for natural peanut butter, the ones that are literally just ground-up peanuts.  A dead giveaway is a jar of peanut butter with a layer of oil on top that you’ll have to mix in.

The thing is, that unsaturated fats are liquid at room temperature and less dense than the rest of the peanut butter. So an unsaturated fat rises to the top of the jar.

Well, people (ahem, my husband) don’t like this. I guess it’s too hard to stir?

So manufacturers started adding trans fat to the peanut butter so the solid fat won’t separate out while it sits on the shelf.  When trans fat was revealed to be terrible for your health, legislation was passed to remove it from our food supply. 

Instead, it seems like the manufacturers have moved on to adding palm oil to the peanut butter.  This is a saturated fat that still remains solid at room temperature.  Better than a trans fat for sure, but still not healthy. (For the record, the same goes for coconut oil).

Since unsaturated fats have the awesome ability to manage our cholesterol levels and are anti-inflammatory, we should be eating more of them. Why screw up healthy peanut butter by adding an unhealthy fat?

For more snack ideas

Vegetarian Snack Ideas

Sweet and Hot Pecans

Products used in this recipe

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