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The recipe box

Peanut Butter Dunk

Peanut Butter Dunk

Mix up this easy-to-make dip with your children. It makes a great healthy snack or dessert.

Number of servings: 4
Serving size: 1/4 of prepared recipe


1/2 cup reduced fat creamy peanut butter, room temperature

2-4 tablespoons low-fat milk

Fruits and/or vegetables for serving (apple, banana, pineapple, carrots, celery, etc.)


Time needed: 5 minutes preparation

  1. Slowly stir milk into peanut butter, 1 tablespoon at a time, until peanut butter mixture is soft and creamy.
  2. Serve the dip with fruit slices or chunks, and/or vegetable sticks.

Nutritional information

Calories 191
Total Fat: 12.2 g
Saturated Fat: 2.1 g
Cholesterol: 0.2 mg
Sodium: 199 mg
Total Carbohydrate: 13.4 g
Dietary Fiber: 1.9 g
Total Sugar: 3.9 g
Protein: 9.7 g

Allergens: Nuts, dairy

Tips and variations

Enjoy this dip as a healthy snack or as a tasty desert.

Help small children create “ants on the log.” Spread the dip on celery sticks. Stick raisins (ants) to the dip.

Serve leftover dip on whole wheat toast or a rice cake, topped with sliced bananas or raisins.

Use this dip to create a healthy breakfast wrap. Spread the dip on a whole grain tortilla and top with sliced fruit and a handful of granola. Fold the wrap burrito-style and cut in half if desired.


This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related resources

Fruit Dip — Stir up this tasty dip with your young children. Dip is a great way to get kids and adults to try new fruits.

Fruit and cheese kabobs — Make this healthy treat for snack or on-the-go breakfast. Your kid will love helping you create these colorful kabobs.

Banana pancakes — Make pancakes a little healthier by adding whole wheat flour and bananas. This is great with other fruits too — the possibilities are endless!

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