KID-APPROVED HUMMUS RECIPE: EASY DIP FOR ALL AGES
Any other parents dealing with tiny food critics? One day, your little ones love fruits and veggies, and the next, they turn their noses up at anything that isn’t mac and cheese and chicken nuggets. We’ve all been there, and we all know how difficult this can make meal and snack time feel. But with the right textures, tastes, and ingredients, the whole process feels far more manageable.
I present to you: A kid-friendly hummus recipe! It’s creamy in consistency, mild in flavor, and perfect for quick snacks and dinner sides. Plus, let’s be honest, kids suddenly find mealtime all the more intriguing when a fun dip is involved. The best part is, this homemade hummus is super easy to prep and packed full of nutrients. See why I’m so excited about it?
So today, I’m sharing my go-to kid-approved hummus recipe with you all. You can pop it in snack boxes for busy school days or pair it with a healthy dinner for a new, nutritious treat—it’s as yummy as it is versatile. Ready to update your recipe book? Let’s dive in!
Kid-Approved Hummus Recipe: Easy Dip for All Ages
When it comes to finding healthy recipes that meet kids where they’re comfortable, it’s not just doable, it’s also exciting! There’s something so special about introducing a new snack or meal and watching your little one’s face light up.
Made with just a few pantry staples, this hummus recipe can come together in just minutes. Plus, it’s not super overpowering in taste or overwhelming in texture—it’s smooth, simple, and easy on the taste-buds. (Perfect for kids with texture sensitivities!). Even better? It’s totally customizable. If your little ones don’t like a specific ingredient in hummus, swap it out for one they do like. It really is that easy!
You’ll be shocked at how quickly you can make it, how satisfying and filling it is, and how much your kids crave it. But before we dive straight into the recipe, let’s clear the air first… Can kids eat hummus? And is it actually good for them?
Can Kids Eat Hummus?
Kids can absolutely eat hummus—and they should! In fact, it’s a fantastic option for the whole family to enjoy. It’s packed with plenty of good-for-you nutrients, like protein, healthy fats, antioxidants, and fiber. Not only does this support growing bodies, but it also helps keep you fuller longer and boosts your energy levels.
Even better, hummus is naturally smooth and creamy, making it perfect for little ones as young as 6-8 months. It doesn’t require chewing, isn’t spicy or overwhelming in flavor, and can be easily scooped up by tiny fingers.
Whether you’re working on baby-led weaning or you’re introducing the snack to a curious preschooler, hummus is a great option for all age groups.
Is Hummus Good for Kids?
Hummus isn’t just kid-friendly because it’s easy to make and enjoy—it’s also incredibly filling and nutrient-dense. Here are some of the benefits you can expect when adding traditional hummus to your snack lineup:
Great source of plant-based protein: Helps support growing muscles (and energy levels!)
Packed with fiber: Supports healthy digestion and helps you feel fuller for longer
Rich in healthy fats: Essential for brain and nervous system development
Loaded with iron and folic acid: Important for blood production, oxygen transport, and cell growth
Plenty of antioxidants: Supports the immune system and reduces potential inflammation
Allergy-friendly: Hummus is naturally gluten- and dairy-free, making it a great option for sensitive tummies or common allergens
How to Make Hummus for Kids
Ingredients:
1 can of garbanzo beans (Also known as chickpeas!)
2 tbsp lemon juice or lime juice
1 tbsp olive oil
1 small garlic clove, minced
Salt and pepper to taste
½ tbsp of ground cumin
½ tbsp paprika
Optional: ¼ cup tahini (Skip if someone in your family has a sesame or nut allergy, or if you’re serving to a baby under 8 months.)
Instructions:
Step 1: Although canned chickpeas are already cooked, simmering them with baking soda will soften them even more. This is what gives you that super creamy consistency! I recommend following this step if you’re serving this to babies or older children with texture sensitivities.
Step 2: Before preparing your chickpeas, make sure to drain them! Cooking the liquid (known as aquafaba) can make everything sort of slimy. It can also change the taste, making your hummus taste bitter or even soapy—weird, right?!
Step 3: Add your chickpeas, lemon or lime juice, olive oil, and seasonings to a food processor. If you’re adding tahini, you can toss it in now, too.
Step 4: Process the ingredients for 1-2 minutes, or until everything is smooth and blended. If you want your hummus extra creamy, scrape the sides and process for another 30 seconds.
Step 5: If your hummus still isn’t quite at your desired consistency, add in a couple of tablespoons of water. Then, process again.
Step 6: Once you’re happy with the texture, place the hummus into a bowl. You can add a drizzle of olive oil, a sprinkle of paprika, or a sprinkle of fresh herbs on top. Serve with chips, veggies, or pretzels, and enjoy!
Make meal and snack time fun with this kid-approved hummus recipe!
My motto? Parenting can be challenging, but meal time doesn’t have to be. And the same goes for finding healthy, nutritious, and easy-to-make meals! There are so many recipes out there that sneak in all those good-for-you ingredients kids can sometimes be hesitant about. Plus, finding new kid-friendly meals isn’t just great for expanding their palette, it also gives the whole family something new and tasty to try!
For more yummy, healthy, kid-friendly recipe ideas, check out these posts:
For fun and imaginative independent play, order our new book, Playful by Design—out NOW! It’s a guide to transforming your home into a place of creativity and connection, igniting kids’ imagination, and fostering independence.
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