This kid friendly dip harnesses the power of everything bagel seasoning for a tasty, protein packed snack that will power them through. The savory, crunchy seasoning adds pops of flavor to the mild base of mashed avocado and pinto beans.
We consider any avocado dish a “win,” as they’re brimming with antioxidants, healthy fat and fiber. Pinto beans bring the protein – about 7 grams – and an array of other nutrients, too.
This recipe is safe for kids to make by themselves and takes just 10 minutes, start to finish! Substitute your favorite fresh vegetables for the carrots, cucumbers and bell peppers, if they’re not available and enjoy!
Protein Avocado & Bean Dip
| Yield |
|---|
| Serves 2-3 |
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 min | 0 min | 10 min |
Ingredients
- 1 ripe avocado, peeled and pitted
- 1/2 cup canned pinto beans, drained and rinsed
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon everything bagel seasoning
- Baby carrots, optional, for serving
- Cucumber spears, optional, for serving
- Bell pepper strips, optional, for serving
Method
- Mash the avocado and pinto beans together in a medium bowl until mostly smooth.
- Stir in lemon juice, salt and pepper, and mix to combine.
- Transfer mixture to a serving bowl and sprinkle generously with the everything bagel seasoning.
- Serve immediately with fresh-cut veggies for dipping.
- Recipe & video: Dish Works
