Emily’s Zippy Dip

Kids Recipe Challenge winning recipe – 1st place!
Category: After school snacks, grades 4-6

Emily of Mississauga shares with us her favourite after school snack, which she loves because it’s flavourful, creamy and smooth.  

Here’s a dip that can be in the fridge for snack time or used as a spread on sandwiches. Choose a spicy salsa for more zip or try other flavours of hummus like roasted garlic for a bigger kick of flavour.

Preparation Time: 5 minutes

Makes: 1 cup (250 mL)

Serving size: 2 Tbsp (30 mL)


  1. Cover and store dip in refrigerator for up to 2 days.



1/2 cup (125 mL)


1/2 cup (125 mL)

Low fat yogurt or low fat sour cream

2 Tbsp (30 mL) 


  1. In a bowl, stir together hummus, salsa and yogurt or sour cream until blended well.
  2. Serve with raw vegetables, whole grain crackers, baked tortilla chips or baked pita chips.

Nutrition Information per 2 Tbsp (30 mL): 

Calories: 33 kcal

Protein: 2 g

Fat: 2 g

Carbohydrate: 4 g

Sodium: 132 mg

Last Update – May 10, 2017

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