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Low Sugar Peanut Butter Fruit Dip

fruit tray with peanut butter fruit dip

This post was sponsored by Sprouts Farmers Market. All thoughts and ideas are my own. 

This low sugar peanut butter fruit dip is perfect for after school snacks, and a great way to get more fruit into snack time!

Back to school is going to look a lot different this year for most of us, but regardless of how you’re heading back to school, an after school snack is still a must for most kids! This low sugar peanut butter fruit dip, pairs so well with a variety of fruits and is a great way to get more nutrients into your kids (and yourself)!

fruit tray with fruit dip

How to make healthy fruit dip

One of the biggest problems I have with traditional “fruit dip” recipes is they pack a ton of sugar and not a whole lot of other nutrients we’d want to have in a snack. To make a healthy fruit dip, I focus on making sure the recipe doesn’t have a lot of sugar and has a decent amount of protein or fiber. 

Sprouts offers has some amazing products and an awesome produce selection to find the perfect foods to dip into your peanut butter fruit dip. There’s so many options that are both healthy and kid friendly. One of my favorites that I always stock my pantry with is the chocolate covered rice cakes. And I know I can always count on Sprouts to have the produce I want at prices I can afford too. 

sprouts brand chocolate covered rice cakes

Why we love this peanut butter dip

This peanut butter fruit dip has a whole 4g protein per serving as well as 9g of fat. This offers a great balance to fruit, crackers, or any other foods you might dip into it. It’s also super easy to prepare and delicious!

fruit tray for back to school with school supplies

You’ll love this gluten free fruit dip recipe

All you need to do to make this peanut butter fruit dip more allergy friendly is swap the peanut butter for another nut or seed butter. Since, it’s already a gluten free dip, it’s great for lots of different eating patterns. 

If you’re interested in other dip recipes make sure to check out my Snickerdoodle Cookie Dip and my Dairy Free Veggie Dip recipes

fruit tray with fruit dip
This low sugar peanut butter fruit dip is perfect for after school snacks, and a great way to get more fruit into snack time!
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Rate this recipe!

5 from 4 votes
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Appetizer, Snack
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: after school snack, fruit dip, snacks
Servings: 8 servings
Carbohydrates: 8g


  • Food processor (9-cup or larger)


  • 4 oz. cream cheese
  • ¼ cup plain whole milk Greek yogurt
  • ¼ cup unsweetened peanut butter
  • 2 Tbsp coconut flour
  • 2 Tbsp maple syrup
  • ½ tsp vanilla extract
  • ¼ tsp almond extract
  • ½ Tbsp cinnamon
  • Fruit for dipping pineapple, apple slices, grapes, blueberries, melon, etc.
  • Sprouts brand dark chocolate rice cakes


  • Add all of your ingredients for the dip (cream cheese, yogurt, peanut butter, coconut flour, maple syrup, vanilla extract, almond extract, and cinnamon) to a food processor or high powered blender and process until smooth.
  • Serve with your choice of fruit, crackers, and other snacks!


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.


Calories: 125kcal | Carbohydrates: 8g | Protein: 4g | Fat: 9g | Saturated Fat: 4g | Sodium: 61mg | Fiber: 1g | Sugar: 4g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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