Nut Butter Fruit Dip | Dessert Sauce (with allergy and sugar free options)

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This Easy Fruit Dip is super healthy, dairy and sugar-free! Works great as a drizzle on pancakes or cake too, or eat it right off the spoon!

I love dips. Veggie dips. Fruit dips. HummusBean Dips.

My son doesn’t really like dip, but he will eat my dips on rice, plain, or spread them on breads and such.

As I mentioned on my Facebook page a few days ago, I was working on an Almond Butter Dip.

Anyhow, it was a complete success.  In fact, I couldn’t really keep out of it yesterday.

I always have to find the balance between making things that are good enough to share with all of you and yet not so good that I end up eating all of it.

(Well, I didn’t eat all of it, but….)

I typically don’t rush around to get a post out (gotta take it a little slow due to adrenal fatigue), but I thought you all might want to add this to your Healthy Superbowl Menu Galore.

I used to love those caramel apple dips, but they are loaded with all kinds of things that I don’t want to or can’t eat anymore:

  • high fructose corn syrup
  • partially hydrogenated oils
  • disodium phosphate
  • mono and diglycerides
  • potassium sorbate
  • white sugar

Ick.

This dip, while not caramel, is really tasty.  And is made of only healthful ingredients.

And it’s super fast to make!  My kind of recipe.

I found several versions of nut butter based dips on a few websites and then whipped it up a few times to find the version that was a hit.

This is it.  Just right sweetness with a touch of cinnamon to add the perfect extra something.

We even made a special trip to buy some apples to go with it since we didn’t have any in the house (and I needed a nice addition for a photo :-).)

My youngest son was thrilled since he loves apples, has never had a fruit dip, and the Meijer stores nearby have a great horsey that you can ride on for just 1 penny (can you believe it? :-).)  He rode with dad and brother while mom shopped.  And we ran into some old friends.

How nice to have extra blessings added to a mundane errand.

Ways to Use this Super Versatile Dip / Sauce:

  • as a fruit dip for apples, pears, bananas, strawberries (Strawberries are loaded with pesticides.  Please choose organic or non-sprayed.)
  • drizzled on top of nuts (soaked and dehydrated, of course)
  • drizzled onto oatmeal or your favorite breakfast cereal (see my post on soaking grains.)
  • used as an alternative to syrup on pancakes or waffles (I have a great recipe for Teff Waffles (sorry – no photo yet :-)!)
  • spread or drizzled on top of cakes like my Oatmeal Cake (my husband likes this option since he’s not a frosting fan at all).  A friend of mine just added chopped pecans to make a “German Chocolate Cake” type of frosting for her favorite gluten free cake and she said it was great.  (I’ll have to get her “favorite cake” recipe and give it a try!  Promise I’ll share it with you all!)
  • for dipping popcorn (or drizzle it on top!)
  • as a topping for baked goods like Focaccia Flax Bread or Oat Bran Muffins or
  • eaten by the spoonful!

One nice thing is that you get the wonderfully rich taste of almond butter with about half the calories and fat since you’re thinning out the almond butter.  Of course, these are good fats, but all things in moderation!

I so hope you enjoy this!

How will you most likely use this?  Dip?  Spread?  or Spoon :-)?

This post contains affiliate links.  If you click on a link and make a purchase, I may be compensated with a small commission.  This helps keep this free resource going and your support is very much appreciated!
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  1. I have made a similar nut butter dip with bananas and nut butter. Also sometimes with yogurt and applesauce. I find that I don’t need any extra sweeteners if I use the bananas or applesauce.

    • Yes, bananas are so sweet that no sugar is needed. Most people wouldn’t believe it if they knew how much sugar is in bananas. Sounds great though..:-). We currently aren’t eating many bananas due to sugar metabolism issues but we love them.

  2. Hi Adrienne,

    I’m right there with you. LOVE dips. And it’s such fun way to mix things up at bit for the kids! This looks really tasty…and sweet without any sugar. Great job! Now this is a dip you can feel really good about giving your kids. And I’m loving the idea to drizzle on oatmeal. Thanks for a great recipe Adrienne!

    Have a wonderful weekend,
    –Amber

  3. Oh, this looks yummy, Adrienne!! :) :)

  4. This looks so fabulous…I’m so happy you linked it up to Mop it Up Mondays (along with those awesome super bowl recipes). I adore your blog. I’m a cancer survivor and with that came a whole new look at the way food affects me (& my family). Your recipes are always so wonderful and easy to add into any meal planning rotation. Thank you again for sharing. Have a fabulous week, Adrienne!

    {HUGS},
    kristi

    • Thanks, Kristi! Sorry – I saw your other comment first :-). That’s wonderful about your surviving cancer. I’d love to help with any questions you may have along the way. I would (though you may not want to hear this – I sure didn’t want to) encourage you to think hard about the sugar thing. I am more and more convinced that it is a problem. I am learning a lot on my road out of adrenal burnout (which typically goes along with cancer, you might know). Thanks for your kind words and I wish you the best!

  5. Quick question…instead of one of the sweeteners, could raw honey be used?
    : )

    • Of course! I consider honey to be “healthy” but I can’t tolerate it due to blood sugar issues. Hope you enjoy it! It was gobbled up at our little gathering last night :-).

  6. I love dips! I think just the act of dipping makes food taste better.:)

  7. This sounds much better than the plain peanut butter or almond butter I normally spread on an apple. haha. No really! Also a little easier to eat since I could just dip instead of slowly spreading a 1/2 tsp on a slice. Kind of time consuming!

    I’ll be hosting whole food wednesdays at beyondthepeel.net if you’d like to come over and share, we’d love to have you!

    I will have the linky party up late Tuesday if you feel like sharing.

  8. That’s a yummy looking dip Adrienne! You always find such interesting foods!

    Thanks for linking to a Round Tuit!
    Hope you have a fabulous week!
    Jill @ Creating my way to Success
    http://www.jembellish.blogspot.com/

  9. Love fruit dips! Gonna have to try this. :)

  10. This looks delicious! thanks for joining Frugal Tuesday TIp.

  11. Sounds yummy – my kiddos love dips!

  12. I did something similar this fall with cashews and made “caramel” dip – boys loved it – you’ve inspired me to try this one – perfect for lunches!
    BLessings!
    lib
    top 10 dessert for b’fast post here:http://bit.ly/xabvOm

    • Hi Liberty! I’d love to try your caramel dip! I spent a lot of time working on a SF caramel, but haven’t been able to do it yet. And I’m working on chocolate candies. It’s so hard to do it w/o all the processed stuff! Take care!

  13. Thanks for linking your great post to FAT TUESDAY. This was very interesting and a great idea! Hope to see you next week!

    Be sure to visit RealFoodForager.com on Sunday for Sunday Snippets – your post from Fat Tuesday may be featured there!
    http://realfoodforager.com/fat-tuesday-february-7-2012/

  14. Come share this fabulous recipe at my Famous Linkz Party!! My boys will love this dip!!
    -Heather
    @ http://www.made-famous-by.com

  15. I love this! We just posted our very first Kitchen Fun and Crafty Friday Link Party and we would LOVE for you to stop by and link this up! http://kitchenfunwithmy3sons.blogspot.com/2012/02/kitchen-fun-and-crafty-friday-link.html

  16. Adrienne,

    Thanks for linking this recipe at Allergy-Free Wednesdays. I think I’ll make it for a friend who has a lot of new food restrictions. This should do perfectly.

  17. Mmm! Sounds good, and healthy! Would you share it at my party?
    http://oneartmama.blogspot.com/2012/02/shine-on-fridays-14-and-some-fabulous.html

  18. I will definitely be making this with maple syrup – I love fruit dips, but my fiancee is lactose intolerant and can’t have refined sugars, and they usually have one or the other. My mouth is watering just thinking about this one!

    • So glad to have helped, Katie! By the way, on a side note, have you looked in to going GF for your fiancee? Lactose intolerance and gluten issues often go together. We found that to be true for my husband. And since he is having issues w/ refined sugars I would think that the likelihood is even greater. Let me know if you have more questions…I’d be glad to share.

      • Thanks Adrienne – it’s possible we’ll try that in the future. For now, we don’t do any refined flours, but we are still using whole wheat and other glutenous things. So far, things seem okay, but we’re not ruling that out for the future.

        • I would tend to assume you’re fine unless there are other health issues showing up. I’ll be sharing some of what happened to us in the future. Take care! And good for you on the refined flour issue. Us too :-).

  19. This sounds like such a lovely, healthy dip! I really like the addition of the cinnamon too. Thank you for sharing this post.

  20. Adrienne,

    Thank you so much for sharing your great recipe on Allergy-Free Wednesdays! This fruit dip looks delightful. Be sure to check back next week for recipe highlights (including the top 3 reader choice submissions and hostess favorites).

    Be Well!

  21. yum
    Natasha xx

  22. Mary Ellen says:

    I’m curious as to why and what the difference is between “healthy sweetener” and unhealthy sweetener is… Sucrose is sucrose. I haven’t been able to find any convincing research that one is different from the other in our bodies. Do you have any studies? I would love to know and find out!

    • Hi Mary Ellen. There are a lot of things out there about sweeteners and it really depends on your perspective. For me, the only “healthy sweetener” is one that doesn’t affect my glucose levels and doesn’t feed candida. If you are not concerned about those things than maple syrup or honey or sucanat would be better than white sugar. That is what I mean – does that help? I personally think that the “healthy sugars” aren’t really healthy at all – but I don’t want those not in the same camp to be “frightened away” from the other healthy info on my blog. Let me know if you would like more info :-).

  23. YUM!! I just pinned this to make soon :)

  24. Question! What exactly is 1 scoop (1/32 tsp) of Stevia in your recipe? I only have Stevia in packets. Thanks!

    • Stevia in packets has fillers to and typically natural flavors so I don’t really recommend that. One packet is supposed to be 2 scoops, but you will have to try and see if it works :-)!

  25. I love dips, too! This looks fabulous and we love almond butter here!! I wonder how using chocolate almond milk instead would taste? hmmm…..

  26. you are a genius! How do you have time to think of these things?? Just a question about using glycerine as a sweetener. I’m trying to follow an up and coming eating plan that keeps your glucose/insulin from spiking for weight loss. Any known side effects from using glycerin. I can’t believe i didn’t think of that. I really dislike Xylitol and I don’t think it’s good for my digestive issues (gut health) that I’ve been working to improve over the last 3 years…. Soooo, any negatives re the glycerin? It would really help me. I happened to buy a whole gallon from Azure a few months back and it’s been sitting in my garage collecting dust. The alcohol-free vanilla is a perfect use. I don’t like the idea of alcohol in the kids smoothies! Genius, I say!!! :-)