Peace, Love & Energy Dip
This creamy peanut butter-yogurt dip is built for apple slices, pretzels, graham crackers, or a spoonful after school. Oats, chia seeds, and Greek yogurt give it staying power without turning snack time into a project.
- Total time
- 15 min
- Yield
- 8 servings, about 1/4 cup each
- Difficulty
- Easy
Prep 15mCook 0mAmericanAppetizers
Peace, Love & Energy Dip is the kind of snack bowl that feels fun but still has some substance. It is creamy, lightly sweet, and full of peanut butter flavor, with mini chocolate chips for a little dessert energy.
The “energy” comes from a mix of Greek yogurt, oats, peanut butter, and chia seeds. The oats and chia soften as the dip rests, so the texture becomes thicker and more scoopable after a short chill.
Serve it with sliced apples, bananas, strawberries, pretzels, graham crackers, or whole-grain toast strips. It works for parties, lunch boxes with an ice pack, or a make-ahead afternoon snack.
01What you'll need
Ingredients
10 items · 8 servings, about 1/4 cup each
- 1 cup plain nonfat Greek yogurt
- 1/2 cup creamy natural peanut butter, stirred well
- 1/4 cup honey
- 1/2 cup old-fashioned rolled oats
- 2 tablespoons chia seeds
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon fine sea salt
- 2 tablespoons mini dark chocolate chips
- For serving: apple slices, banana coins, strawberries, pretzels, graham crackers, or toast strips
02How to make it
Step-by-step
1. Stir the peanut butter
If your natural peanut butter has oil on top, stir it in the jar until smooth. This helps the dip mix evenly and keeps it from turning greasy in spots.
2. Mix the creamy base
Add the Greek yogurt, peanut butter, honey, vanilla, cinnamon, and salt to a medium bowl. Stir with a sturdy spoon or spatula until the mixture looks smooth and evenly blended.
3. Fold in the oats and chia
Add the rolled oats and chia seeds. Fold means to gently stir from the bottom of the bowl up and over the top, so the thick dip stays creamy while the dry ingredients get coated.
4. Add the chocolate chips
Stir in the mini dark chocolate chips. Mini chips spread through the dip better than regular chips, so every bite gets a little chocolate.
5. Chill the dip
Cover the bowl and refrigerate for at least 20 minutes. This gives the oats and chia time to soften and thicken the dip.
6. Check the texture
Stir the dip before serving. If it is thicker than you like, loosen it with 1 to 2 tablespoons of milk, water, or more yogurt. If you want it thicker, let it chill another 15 minutes.
7. Serve with dippers
Spoon the dip into a serving bowl and set out fruit, pretzels, graham crackers, or toast strips. Keep the dip chilled if it will sit out for more than 1 hour.
03From our kitchen
Cook's tips
- Make-ahead: Mix the dip up to 2 days ahead. It thickens as it sits, so stir in a splash of milk, water, or yogurt before serving if needed.
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 4 days. Do not leave the dip at room temperature for more than 2 hours, or 1 hour in hot weather.
- Peanut swap: Almond butter, cashew butter, or sunflower seed butter all work. Sunflower seed butter is a good nut-free option, but check labels if serving someone with allergies.
- Sweetness swap: Maple syrup can replace the honey in the same amount. The flavor will be a little more caramel-like and the dip may be slightly looser.
- Texture tip: Use old-fashioned rolled oats, not steel-cut oats. Steel-cut oats stay too firm in a no-cook dip.
- Dipper ideas: Apples and pretzels balance the sweetness well. Bananas, strawberries, graham crackers, and celery sticks also work.
Cook's note
Nutrition is calculated for the dip only, without fruit, pretzels, crackers, or other dippers. Values use standard USDA data for nonfat plain Greek yogurt, unsalted smooth peanut butter, honey, rolled oats, chia seeds, cinnamon, salt, and semisweet/dark chocolate chips.
04Frequently asked
Questions & answers
Can I make Peace, Love & Energy Dip without Greek yogurt?
Yes. Use a thick dairy-free yogurt or a thick regular yogurt. If the yogurt is thin, start with 3/4 cup and add more only if the dip needs it.
Can I make this dip less sweet?
Yes. Reduce the honey to 2 tablespoons. The dip will taste more peanut-butter-forward and a little tangier from the yogurt.
Can I blend the dip instead of stirring it?
You can blend the yogurt, peanut butter, honey, vanilla, cinnamon, and salt for a smoother base. Stir in the oats, chia seeds, and chocolate chips after blending so the dip keeps some texture.
Is this dip good for lunch boxes?
Yes, if it stays cold. Pack it in a sealed container with an ice pack and add sturdy dippers like apple slices, pretzels, or graham crackers.
Why did my dip get so thick overnight?
The oats and chia seeds keep absorbing moisture in the refrigerator. Stir in a tablespoon or two of milk, water, or yogurt until it is creamy again.
05Per serving
Nutrition facts
Nutrition Facts
8 servings, about 1/4 cup each
Amount per serving
% Daily Value*
- Total Fat11 g
- 14%
- Saturated Fat2 g
- 10%
- Cholesterol2 mg
- 1%
- Sodium87 mg
- 4%
- Total Carbohydrate20 g
- 7%
- Dietary Fiber3 g
- 11%
- Total Sugars13 g
- Protein8 g
- 16%
- Vitamin D0 mcg
- 0%
- Calcium67 mg
- 5%
- Iron0.9 mg
- 5%
- Potassium197 mg
- 4%
* Percent Daily Values are based on a 2,000-calorie diet.
05Keep cooking
You might also like
AppetizersCaramelized Onion Dip
Slow-cooked onions bring deep, savory sweetness to this creamy party dip. Make it a few hours ahead so the flavors can settle, then serve it with chips, crackers, or crisp vegetables.
AppetizersCoconut Shrimp
These baked coconut shrimp are crisp, lightly sweet, and easy to make without deep-frying. A quick orange-chili dipping sauce brings the tangy, sticky finish people expect from this classic appetizer.
AppetizersBBQ Chicken Nachos
These sheet-pan BBQ chicken nachos are smoky, cheesy, and built for sharing. They use cooked chicken, canned beans, and sturdy tortilla chips, so the whole pan comes together fast.
AppetizersFried Pickles
Crisp, tangy fried pickles are the kind of snack that disappears fast. This version uses dill pickle chips, a buttermilk dip, and a cornmeal-flour coating for crunch without a complicated batter.