Veg-Wee Dip
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Veg-Wee Dip

VegWee Dip from



One of the most timeworn food challenges for parents is getting kids to eat their vegetables. It certainly hasn't gotten any easier for us moms and dads over the years. Our generation of kids is exposed to a wider variety of unhealthy foods now than at any point in history, with hundreds of millions of marketing dollars targeted specifically at our defenseless little ones. For many parents it's just too much of a battle to keep their kids away from prepackaged junky foods. Many finally give in, saying their kids are "picky eaters" or simply that they "don't like vegetables". It's a tough and seemingly endless struggle for us parents, but once you resign yourself to the "well, they just don't like to eat their greens"-type labeling of your little ones, the junky food has won out and kids feel like if they resist you enough -- no matter what the food -- they will eventually get their way. It takes a lot of patience and persistence to change their behavior, but with a few fun tips and always leading by example, my experience has shown that even the pickiest of kids will eat their veggies.

One of my favorite tips is to serve raw or steamed veggies with dips. When food is interactive for kids, it becomes a lot more fun for them to eat. I started making this versatile dip for myself years before I had my kids. I still eat it with steamed artichokes and even on grilled fish. With just a shake, squeeze and stir, you can turn plain ol' yogurt into something that tastes just like Ranch dressing (only it's much better for you).

Whether you put a small serving of this alongside pieces of red bell pepper in a school lunch or serve it with an assortment of carrots, cucumbers, cherry tomatoes and green beans at dinnertime, this dip will help inspire the veggie lover in everyone!

Photo by Maren Caruso

Veg-Wee Dip  (Makes 1/2 Cup)

  • Prep Time: 1 mins,
  • Rating:
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One of the most timeworn food challenges for parents is getting kids to eat their vegetables. It certainly hasn't gotten any easier for us moms and dads over the years. Our generation of kids is exposed to a wider variety of unhealthy foods now than at...


  • 1/2 cup plain greek yogurt
  • 1 teaspoon spike seasoning
  • 1 teaspoon lemon juice


  1. 1. Place all the ingredients in a bowl and stir to combine well.

Accompaniments: raw or steamed veggies such as baby carrots, celery, cucumber, fennel, cauliflower, cherry tomatoes, broccoli, or jicama

Veg-Wee Dip

Nutrition Information

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    August 15, 2016 at 9:47 am

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  4. Candice

    September 13, 2013 at 1:34 pm


    I don’t have Spike seasoning on hand, is there a comparable substitute?

    Thank you

    • catherine

      September 13, 2013 at 2:16 pm

      You can use any salt-free seasoning blend!

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  6. Lindsey

    April 6, 2011 at 2:17 pm

    How long will this keep in the fridge??

    • catherine

      April 6, 2011 at 5:45 pm

      This dip is good for up to 4 days :)

  7. Charlotte

    August 19, 2010 at 2:36 am

    Can you get Spike seasoning at any grocery store? I have never heard of it!!


    • catherine

      August 19, 2010 at 3:03 pm

      Yes you can, it is in the seasoning and dried herb section :)

  8. Julie

    August 18, 2010 at 8:00 am

    Has anyone tried this with non-dairy yogurt, like soy?

  9. jenni

    June 24, 2010 at 2:46 pm

    Unfortunatly, I could not find any Spike seasoning. Can I use low sodium Mrs. Dash?

  10. Toby

    May 27, 2010 at 11:09 am

    Can you suggest something that I could substitute for the spike seasoning?

  11. Franchesca Aguilar

    May 18, 2010 at 5:50 pm

    You mention fennel how does your oldest like fennel is there a way you prepare it that he likes it best?

    • Lindsay

      December 8, 2010 at 2:48 am

      My mom used to put fennel on steamed carrots. It made a great seasoning.

    • catherine

      May 19, 2010 at 12:42 pm

      Fennel has a licorice taste to it and it goes really great when you add it to dishes. I have steamed fennel and apples and made it into a sauce and it both kids gobbled them up! You can also make it into a slaw with some cabbage. But the puree was a hit with us!

  12. lisa

    May 18, 2010 at 2:05 pm

    oooh a healthier version of ranch dressing!
    i still like dipping 😉 ususally have baby carrots for snacks at work.
    Thank you!
    CookNg Sisters

  13. Gwen

    May 18, 2010 at 1:48 pm

    Hi! I’m excited about this too, but would love to know more about the seasoning you recommend. Thanks for all of your wonderful recipes! It’s working in my house :).

  14. Amber

    May 18, 2010 at 12:58 pm

    I am so excited about this I want to go try it right now! Only, which spike seasoning do I use?? THANKS!

    • catherine

      May 18, 2010 at 2:18 pm

      We used Vegit Spike Seasoning :) – Low Sodium Seasoning