Peanut Butter Fruit Dip

In college, I studied to be a Dietitian.  I love food.  I love the science behind food.  I love nutrition. (I know by my plethora of desserts, you might find that hard to believe :) ) But really, I love nutrition and I love to cook.  My good friend from the program is doing her masters and I volunteered to participate in a study she is doing about toddler nutrition.  We all have picky eaters, kids that go through spells of not wanting to eat much, or go through difficult times when introducing our children to new foods. This recipe is one that she sent me and my daughter loved it!  This recipe got her to chow down on some fruit while getting some protein from the peanut butter. We dipped our favorite fruits in it (bananas and apples) and she gobbled it up! We loved this! Thanks kels, for such an awesome recipe!

Note, you can easily sub out some greek yogurt and omit the sugar or replace it with some other sweetener to make it healthier. I like the recipe as is, but it can be adapted to your preferences. Also, this recipe makes A TON, so adapt and change as necessary.

Peanut Butter Fruit Dip… This dip is amazing! We love to dip our favorite fruits in it :)

Peanut Butter Fruit Dip

Prep Time 10 minutes
Servings 10
Calories 268kcal


  • 2 cups milk
  • 1/2 cup sour cream
  • 3.4 ounces Instant vanilla pudding mix
  • 1 cup peanut butter
  • 1/3 cup sugar


  • Whisk milk, sour cream and pudding mix together until smooth.
  • Next stir peanut butter and sugar into the pudding mixture and mix until well blended.
  • Serve with sliced apples, bananas, strawberries or whatever fruit you choose!


Calories: 268kcal | Carbohydrates: 24g | Protein: 8g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 13mg | Sodium: 194mg | Potassium: 235mg | Fiber: 1g | Sugar: 20g | Vitamin A: 151IU | Vitamin C: 0.1mg | Calcium: 85mg | Iron: 0.5mg
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Filed under: appetizer, dip

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  1. ButterYum

    This would be a great dip to serve at my next gathering. Thanks for sharing it!


  2. Lauren Anslee

    Yumm this sounds soo good!

  3. Michele

    I have that problem with my 5-year-old. This recipe looks great! Thanks for posting.

  4. Whitney Reed Cypert

    This looks and sounds so amazing!! Thanks for sharing!


    Check out my blog!

  5. cooperkelly4

    My kids love what we call "leftover dinner" or "happy hour dinner"... lots of dips. We'll add this one to the list. I love recipes like this that are kid friendly and nutritious! Keep 'em comin'!

  6. Kathleen

    Love this and I hope you'll share more of the kid friendly recipes!

  7. Val

    Sounds delightful!

  8. Tenille

    I love a good fruit dip but have never tried on like this. thanks for sharing. I would love it if you could link this up to our linky party going on right now.

  9. Vanessa

    Mmm looks yummy! I would love for you to link up your project at Do Something Crafty Friday:

  10. Lindz

    Is it possible to use something else in replace of the sour cream? Would buttermilk work?

  11. CarliB

    Doing the rock solid challenge with my family and needed to eat more fruits, so I tried this and its super yummy!

  12. Danielle

    Hello! Thanks for the recipe, I love it! Any idea how long this dip keeps in the refrigerator?

  13. Olivia

    I made this for my girls today and they gobbled it up! Loved it. We did use chunky peanut butter and it still worked out fine. Makes a huge batch so I'm wondering how it keeps and maybe that I'd half the recipe next time. Also wondering how chocolate pudding would taste in it. Thanks for the great recipe!

  14. Anonymous

    this sounds yummy! i have also made one with just like 1/2 cup penut butter and 1/2 cup plain yogurt and a dash of cinnamon! yummy! opt! raisons!

  15. M E Campbeoll

    Sounds really good. Going to get the indredients and try it. Love peanut butter!

  16. Anonymous

    Made this with honey roasted peanut butter and did not add the sugar. Wonderful!!

  17. Anonymous

    Pudding mix and sugar? This is hardly considered healthy.

    1. JC


      I use sugar-free pudding and a sugar substitute, like splenda. Wonderful

  18. Chef in Training

    you could try omitting the sugar if you wanted. One of the commenters above did and said it still turned out great. This dip also makes a lot so portion wise, they aren't getting a ton of sugar per serving.

  19. Anonymous

    Do you have a link to more picky kid recipes??

  20. Anonymous

    Yeah, dipping sugar in sugar is likely to please any kid.

  21. Arielle

    i just saw this on pinterest!! sounds soo good

  22. Anonymous

    Is there somewhere that I could get the nutritional breakdown of this? It sounds amazing!!! My kids will love it, since they're all in the stage of eating absolutely anything they want and playing it all off, I have no concerns with the sugar content (although making it, I would probably either skip the sugar or replace with Splenda) I however am not enabled with their metabolism I'm just curious how this would fit into my food choices :)

    1. Nita is an awesome place for getting nutrition values, they have a recipe calculator. I've lost 43 pounds using this site!

  23. Anonymous

    You could use peanut butter and (1tbsp) of jelly, and eliminate all those other calories, by eliminating the sugar and other extras. ;-)

  24. Anonymous

    I cut this recipe in half and it made approximately 2 cups. I also emitted the sugar and it was good. Next time I may try sugar free pudding and greek yogurt or plain instead of the sour cream.

  25. Anonymous

    This really isn't very nutritious. I like the idea of substituting with greek yogurt and ommiting the sugar.

  26. Peggy

    Is this recipe diabetes friendly? It really sounds good and would love to give it a try but unfortunately, I am a diabetic.

  27. jen

    I made this today and made a few changes.... 1. I left out the sugar - I thought about it at first, thinking that it would be healthier, and hopefully still yummy. Then, as I made it, I simply forgot to add the sugar! Oops! 2. I didn't have vanilla pudding, but I had chocolate, so I decided to try it - I LOVE chocolate/peanut butter combinations.... the flavor was TASTY. However, mine was REALLY thick and gloppy, not dippy... more like a sticky spread... what is the consistency supposed to be like? I am trying to figure out if I did something wrong.... Any ideas??? Thanks! :)

  28. Jackie

    My kiddos love this stuff! We use plain Greek yogurt in place of sour cream. It tastes very similar and has more protein and less fat.

  29. drea it just me or does that seem like a lot of sugar for a toddler? the fruit is sweet already. and vanilla pudding mix? so many chemicals in that!! *sigh* i'd never serve this to my little ones....

  30. LaurenBultema

    could you use 2% milk instead of skim? just because i have everything but skim.

    1. Chef in Training

      yes, definitely!

  31. Anonymous

    I wouldn't consider this healthy. Pretty disappointed after I read the caption on pinterest to click on it and read the ingredients.

  32. LoriAnn45

    We will have to try this recipe. Any creative ways to get kids to eat veggies? Especially when they gag on them!

  33. Whitney

    Delicious! Thank you! I used soy milk, Greek yogurt, Adams peanut butter and no sugar! Still awesome! I don't think it needs any more sweetener than the pudding. :)

  34. Jen

    Yum! This was delicioius! Served it at a playdate today and it was so good with apples and animal crackers (bananas would be delish too but I didn't want them to turn brown while sitting out). I realize the recipe still has sugar and pudding in it and while not necessarily super healthy, you're eating so little of the sugar in each serving that it doesn't amount to much. Oh I also subbed greek yogurt for the sour cream and while I don't know what it's supposed to taste like with the sour cream I can imagine this substitution didn't alter the yummy flavor much and I appreciated this tweak of extra healthfulness that greek yogurt provides. By the way, I think you could easily halve this recipe since it makes quite a bit. Definitely a keeper!

  35. Veronica

    My kids love this :) I've made it several times; subbing {plain} greek yogurt for the sour cream and completely omitting the sugar. I've also made it with chocolate pudding mix because they and that was all I had. I've run the nutritional facts, and dividing into 16 servings is only 113 calories, 6 grams of fat, 11 total carbs, and 180 grams of sodium per serving. IMHO, it's not as bad as some other snack choices and they're getting a serving of fruit. Win win!! Thanks for {another} great dip!

  36. Hayley

    Sour cream, instant pudding, and sugar... Not sure where the "healthy" part of this recipe comes in.

  37. Tricia

    Is it supposed to be 1 cup of milk? I just tried this out and it was still liquid. :(

  38. Amy

    Made with chocolate pudding, subbed vanilla greek yogurt for the sour cream so didn't add the sugar. (Sorry! I thought I could make it without going to the store!) Licked the spoon, then the bowl, then my fingers, then anything that this might have touched. Was SO GOOD! Easy! Highly recommend!

  39. Veronica

    This was good, but it made more than I was expecting! I was thinking it would make about 2 cups, but it made almost 4 cups of dip. It was more than our family of four needed. Next time I will half the recipe.

  40. Rojeanna

    Pinterest is about all kinds of things. They are simply ideas for others if they wish to try them. I noticed a few negative comments to this post and if you took time to read the article instead of just the recipe youd see that chef in training says she has a plathora for desserts :) noone HAS to make this, nor make it the same way. It just irritates me that adults put negative comments on peoples posts. Heres an idea for you to give your toddler..if you cant say something nice then dont say anything at all! :)

  41. Sadie

    You guys realize the blogger of this page doesn't control what others caption the recipe as on Pinterest right...? It's meant to be a fun light snack to pair with fruit that kids will enjoy instead of chips etc. I think it looks awesome!

  42. Steven

    Any tips on getting the peanut butter to mix in? Mine's really soupy