Tofu and peanut butter dip with apple slices

Contributed by Kate Land, MD

Tofu and peanut butter dip with apple slices

Kids come home from school hungry and usually head straight from the front door to the fridge. We are lucky to hear a "What's there to eat, Mom?" because it gives us a bit of control over their nutrition!

I try to be ready for that call and tofu peanut butter dip is one of my kid-pleasing staples. This dip aligns well with recommendations published recently by the American Academy of Pediatrics. We are encouraged to think of our kid's nutrition in the broad picture and not get stuck worrying about the specific amounts of sugar, salt, fat and individual nutrients.

In fact, if using a small amount of these encourages kids to eat a broader range of fresh, healthy whole foods then — go for it! This is also great in lunches — for big and little kids alike!

Servings: 8


  • 1 cup tofu
  • 1 cup cottage cheese
  • 6 tablespoons natural creamy peanut butter
  • 2 tablespoons honey
  • 2 teaspoons vanilla


  1. Process in food processor until smooth and fluffy. 
  2. Serve with apple slices to dip.

Nutrition information (per serving)

  • Calories: 140
  • Total fat: 8 g
  • Saturated fat: 1.5 g
  • Cholesterol: 2 mg
  • Sodium: 190 mg
  • Total carbohydrate: 8 g
  • Dietary fiber: 1 g
  • Total sugars: 5 g
  • Protein: 9 g