Fruit dips are a delicious and healthy way to enjoy fruit as a snack or dessert. However, many traditional fruit dip recipes call for dairy ingredients like yogurt, cream cheese, or sour cream. For those avoiding dairy due to dietary restrictions or preferences, finding a creamy, flavorful dairy free fruit dip can be a challenge. Luckily, with the right ingredients and techniques, it’s easy to make a plant-based fruit dip at home.
In this article, we’ll walk through everything you need to know to make a smooth, tangy, and refreshing dairy free fruit dip. We’ll cover:
- The benefits of eating fruit with dip
- Choosing the right dairy free base ingredients for texture and flavor
- Flavoring your dip with spices, extracts, zests, herbs, and more
- Mixing up the perfect consistency
- Serving and storing tips
- Fruit dip recipe ideas
Whether you’re vegan, lactose intolerant, or just want a healthy plant-based snack, this guide will set you up with endless options for making your own dairy free fruit dips at home. Time to dip!
Benefits of Fruit and Dip
Eating fruit is always a healthy choice, packed with vitamins, minerals, fiber, and antioxidants. Pairing fresh fruit with a flavorful dip adds even more benefits:
- Increases consumption of fruits and vegetables – Studies show dip increases intake of these healthy foods, especially in kids.
- Makes fruit more exciting – Dips add flavor and creaminess that satisfies cravings for sweets.
- Slower sugar absorption – Protein and fats in dips help regulate absorption of fruit sugars.
- Nutrient absorption – Dips can provide healthy fats that boost absorption of fat-soluble vitamins in fruit.
- Hydration – Dips add moisture and prevent dehydration from eating plain fruit.
- Convenience – Pre-made dips allow for quick, healthy snacking anytime.
The key is choosing a dairy free dip that still provides nutritional value. Let’s look at how to do just that.
Choosing Dairy Free Base Ingredients
The base of your dairy free fruit dip will impact its texture, flavor, and nutrition. Here are some excellent options:
Softened Avocado
Pureed avocado makes an ultra creamy base with healthy monounsaturated fats. For 1 cup of dip, use:
- 1 medium ripe avocado
- 2 tbsp lemon or lime juice
- 2 tbsp water as needed
Mash or blend the avocado with the lemon juice and water until smooth. Lemon adds tangy flavor and keeps avocado from browning. The consistency should be like thick frosting.
Plain Greek Yogurt
Full-fat plain Greek yogurt is naturally thick and tangy. Choose a non-dairy brand like coconut, almond, or soy yogurt. For 1 cup of dip, use:
- 1 cup plain dairy free yogurt
On its own, the yogurt makes a great high protein dip. You can also thin it with a bit of non-dairy milk if needed.
Silken Tofu
Silken tofu is made for smooth blending. For 1 cup of dip, use:
- 1/4 to 1/2 block silken tofu (3-6 oz)
- 1-2 tbsp water or non-dairy milk to thin
Blend the tofu and liquid until perfectly smooth. Start with less liquid for a thicker dip.
Cottage Cheese
For a thicker, tangier base, use dairy free cottage cheese. For 1 cup of dip, use:
- 1 cup dairy free cottage cheese
Small curd or pressed cottage cheese works best. You can thin it with non-dairy milk or cream if needed.
Beans and Legumes
Beans make an ultra creamy, protein-packed dip base. Try white beans, chickpeas, or edamame. For 1 cup of dip, use:
- 1 cup cooked beans or legumes
- 2-3 tbsp non-dairy milk or oil
Puree beans with the liquid until completely smooth. Add more liquid for a thinner dip.
Nut or Seed Butter
For a nutty, indulgent dip, use your favorite seed or nut butter. For 1 cup of dip, use:
- 1/2 cup nut or seed butter
- 1/2 cup water or non-dairy milk
Whisk together until creamy and combined. Add more liquid if needed.
Flavoring Your Dairy Free Fruit Dip
Once you’ve chosen your base, it’s time for the fun part – flavoring your dairy free fruit dip! Get creative with mix-ins like:
Fresh Herbs
Herbs brighten up fruit dips with clean, vibrant flavors:
- Basil
- Mint
- Cilantro
- Chives
- Parsley
- Thyme
- Rosemary
- Sage
Use 2-3 tablespoons chopped fresh herbs per 1 cup of dip.
Citrus Zest and Juice
For zingy citrus flavor, add:
- Lemon, lime, orange, or grapefruit zest
- Fresh squeezed citrus juice
Use 1-2 tsp zest and 1-2 tbsp juice per 1 cup of dip.
Ground Spices
Warm spices complement fruits:
- Cinnamon
- Ginger
- Nutmeg
- Allspice
- Cardamom
Start with 1/4 to 1/2 tsp spice per 1 cup of dip.
Extracts and Flavorings
Stir in a splash of your favorite extracts:
- Vanilla
- Almond
- Lemon
- Rum
- Coconut
- Mint
Use 1/4 to 1/2 tsp extract per 1 cup of dip.
Sweeteners
Balance flavor with a touch of sweetness:
- Maple syrup
- Agave nectar
- Brown sugar
- Honey
Add 1-2 tsp sweetener per 1 cup of dip, to taste.
Nutrients
Power up your dip with extra nutrients:
- Ground flax or chia seeds
- Wheat germ
- Protein powder
- Cocoa powder
Use 1-2 tbsp of these mix-ins per 1 cup of dip.
Mixing the Perfect Consistency
When combining your ingredients, aim for a smooth, thick dipping consistency:
- Start with less liquid and add slowly
- Refrigerate for 30 minutes to thicken further if needed
- Stir vigorously or use blender for lump-free smoothness
- Add extra non-dairy milk, cream, or yogurt to thin
Dip should coat fruit and cling to the sides of a bowl without being runny. Adjust liquids until you reach the perfect creaminess.
Serving and Storing Tips
A few tips for serving your dairy free fruit dip:
- Transfer to a serving bowl and top with spices, herbs, or zest
- Surround with fresh fruit slices or pieces for dipping
- Drizzle plate with honey, agave, or balsamic glaze
- Chill dip before serving for maximum thickness
- Store covered in the refrigerator up to 5 days
Prepare multiple flavor options and serve in small dishes for a fruit dip tasting!
Dairy Free Fruit Dip Recipes
Now let’s look at some tasty flavor combinations and recipes to inspire your dairy free fruit dip creations:
Strawberry Banana Protein Dip
- 1 cup mashed strawberries
- 1 medium banana
- 2 tbsp vanilla or strawberry protein powder
- 1 tbsp honey or agave nectar
Mash and blend all ingredients until smooth.
Piña Colada Dip
- 1 cup silken tofu
- 1/4 cup pineapple juice
- 1 tbsp coconut cream
- 1 tsp rum extract
- Pinch of salt
Blend all ingredients until creamy.
Chocolate Hazelnut Dip
- 1/2 cup hazelnut butter
- 1/4 cup non-dairy chocolate milk or creamer
- 1 tbsp cocoa powder
- 1 tbsp maple syrup
- 1/2 tsp vanilla
Whisk together and refrigerate until thickened.
Lemon Blueberry Sauce
- 1 cup blueberries
- 1/4 cup lemon juice
- 2 tbsp agave or honey
- 1 tsp lemon zest
- Pinch of salt
Simmer then mash blueberries. Stir in remaining ingredients.
Mint Avocado Dip
- 1 avocado
- 1/4 cup plain yogurt or cream
- 2 tbsp lime juice
- 1/4 cup mint leaves
- 1 tbsp honey
- Pinch of salt
Blend all ingredients until smooth.
Berry Cheesecake Dip
- 8 oz dairy free cream cheese
- 1/2 cup raspberries
- 1/4 cup strawberries
- 3 tbsp agave nectar
- 1 tsp vanilla
- 1 tsp lemon juice
Blend until smooth and creamy.
Mango Coconut Dip
- 1 mango, diced
- 1/2 cup coconut cream
- 3 tbsp lime juice
- 2 tbsp honey
- 1/4 cup coconut flakes
Puree mango with coconut cream, lime juice and honey. Top with coconut flakes.
Chocolate Peanut Butter Dip
- 1/2 cup peanut butter
- 1/4 cup cocoa powder
- 3 tbsp maple syrup
- 1 tbsp non-dairy milk
- 1/2 tsp vanilla
Blend until smooth and creamy.
Pumpkin Pie Dip
- 1 cup canned pumpkin
- 1/4 cup dairy free creamer
- 2 tbsp brown sugar
- 1 tsp pumpkin pie spice
- 1/2 tsp vanilla
Whisk together ingredients and chill before serving.
Conclusion
With so many flavor options, there’s no need to miss out on creamy, dairy free fruit dips. Avocados, Greek yogurt, silken tofu, and beans can all provide a smooth and tangy base. Spice it up with fresh herbs, citrus, extracts, sweeteners and more to make the perfect complement to fresh fruit. Refrigerate your homemade dip to reach the ideal texture for coating fruit. Serve alongside your favorite biting, peeling, and slicing fruits. Or go for a tasty themed combination like chocolate hazelnut with bananas or strawberry banana protein with melon slices. With a bit of mix and match creativity, you’ll have endless dairy free fruit dip possibilities!