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

Mail Icon Phone Icon

If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.