Healthy Ranch Dip (Toddler-Approved)

A glass dish of the health ranch dip surrounded by celery, carrots, and pretzels on a white platter.

Ranch: a toddler’s favorite condiment – my two daughters eat it with almost every meal. This healthy ranch dip was inspired by their love for ranch. It got me thinking – why don’t I try to make this well-loved condiment healthier, so at least they’re getting some nutrition with their meals?

This was a bit of an experiment. Of course, I could have just mixed Greek yogurt with ranch seasoning – but I decided to take it one step further by incorporating some puréed cauliflower. I tested this recipe on both adults and kids at a New Year’s Eve party, and here’s what I found out: some people really liked it, while others weren’t a huge fan. 

That being said, I do think this healthy ranch dip will work for some families as a substitute for ranch when served with fried foods, on sandwiches, or with chips – not so much as a dip for vegetables. 

Reasons to Try This Healthy Ranch Dip

  • Quick and easy: Just a few simple ingredients, and 5 minutes of prep!
  • A higher protein, hidden veggie ranch alternative (that tastes a lot like ranch): If you love ranch, but want a healthier alternative – this healthy ranch dip is higher in protein from the Greek yogurt while also containing some hidden veggies using cauliflower. The more seasoning you add, the less it tastes like cauliflower! 
  • Great alternative to a toddler’s favorite condiment: If you have a ranch-loving toddler, this is a great substitute which provides a little more nutrition than your traditional ranch dressing. 
  • Can be made in bulk: Make a large batch. Can be stored in the fridge for up to 3 days, or freeze for up to 3 months! 
Healthy ranch dip ingredients individually portioned out on a counter.


  • Plain Greek Yogurt (one 5.5 ounce container): One container of Greek yogurt contains 13-14 grams of protein and is a good source of calcium. 
  • Hidden Valley Ranch Seasoning (1/2 packet): Any ranch seasoning will work – and you can always add a little more based on you or your family’s preferences.
  • 2% Milk (1/4 cup): Just a small amount of milk helps to create a smooth and silky cauliflower puree. 
  • Frozen Cauliflower (1 cup): Cauliflower is used here because it won’t change the color of this healthy ranch dip. I used a frozen steamer bag of cauliflower for convenience, and just popped it in the microwave for 5 minutes.
  • Dill Pickle Juice (1 tablespoon): I found that adding a little bit of dill pickle juice added some acidity, and helped disguise the cauliflower flavor. 

The texture change is somewhat noticeable, and I feel like this healthy ranch dip works best with fried foods, on sandwiches, as a dip for breadsticks, or with chips. 

How to Make This Healthy Ranch Dip

There are couple ways you could make this ranch. I have tried putting all the ingredients in a blender altogether, and it turned out fine – my youngest still ate it. However, I found that blending the cauliflower separately created a thicker dip that more closely resembled ranch dressing. 

Healthy ranch dip on white platter surrounded by cut carrots and celery.
  1. Steam the frozen cauliflower in the microwave according to package directions.  
  2. Combine the Greek yogurt and ranch seasoning in a bowl. Stir with a spoon or whisk until well-combined.

         3. Add cooked cauliflower and milk to a blender. Purée until smooth.

A birds-eye view of the cauliflower puree.

        4. Pour the cauliflower purée into the bowl with the Greek yogurt. Add a splash of dill pickle juice. Stir to combine.
        5. Refrigerate for at least one hour. Add more yogurt for a thicker consistency, or more milk to thin it out.

Pro Tip: If you have a very picky toddler, pour the ranch dip into an actual container of ranch. You could also omit the cauliflower, and just use Greek yogurt and ranch seasoning. Without the cauliflower, this dip could be stored for up to 7 days in the fridge.

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Recipe Tips:

  • This dip tastes best when served cold! Put it back in the fridge after an hour of being left out.
  • Add fresh dill or chopped chives for added freshness and flavor.

Frequently Asked Questions

Is the Cauliflower Noticeable, or Well-Hidden For Picky Eaters?

While cauliflower is a colorless vegetable that can be hidden in many dishes, the taste is still noticeable for extremely picky eaters. However, the dill pickle juice and ranch seasoning do a good job in disguising the flavor. My husband and youngest daughter are what I would call “moderately picky” and both didn’t mind the taste at all. 

How Does the Cauliflower Affect the Taste and Texture of the Ranch Dip?

The cauliflower creates a little bit of a thicker, foamier texture. You can see in the pictures there are little bubbles on top.

Is This Ranch Suitable for Dietary Restrictions, like Gluten-Free or Vegan Diets?

This ranch dip is considered gluten-free. However, most ranch seasoning packets contain egg and/or dairy – so this is not suitable for a vegan diet. 

How Long Can I Store This Healthy Ranch Dip in the Fridge?

This dip can be stored in the fridge for up to 3 days, and in the freezer for up to 3 months. If you omit the milk and cauliflower mixture, you could keep this dip for much longer – about 1-2 weeks in the fridge depending on the expiration date of the Greek yogurt. 

A glass dish of the health ranch dip surrounded by celery, carrots, and pretzels on a white platter.

Healthy Ranch Dip with Hidden Veggies {Toddler-Approved}

Alex Evink, MS, RD
A healthier ranch dip made with 5 simple ingredients. 3 grams of protein per serving with hidden veggies. Taste-tested with a large crowd – and toddler-approved! Serve with you and your child's favorite foods for a more nutritious twist on traditional ranch dressing.
Prep Time 5 minutes
Total Time 5 minutes
Course Side Dish, Snack
Cuisine American
Servings 6 large servings
Calories 27 kcal


  • 1 container Chobani Greek Yogurt, plain (5.5 ounces)
  • 1/2 packet Hidden Valley ranch seasoning
  • 1/4 cup 2% milk, or preferred milk
  • 1 cup Cauliflower, Cooked (I used frozen cauliflower, steamed in the microwave)
  • 1 tablespoon dill pickle juice


  • Place a bag of frozen cauliflower in the microwave, and steam according to package directions.
  • Empty a container of Greek yogurt into a bowl, along with 1/2 packet of Hidden Valley ranch seasoning and combine.
  • Puree 1 cup of cooked cauliflower and 1/4 of milk until smooth.
    Add pureed cauliflower to the bowl of yogurt, along with the dill pickle juice.
  • Stir to combine.Refrigerate for at least one hour, then enjoy!


This dip is best served COLD. Refrigerate within 2 hours of being left out. 
I recommend serving this with fried foods, on sandwiches, or with breadsticks as a healthier alternative – not necessarily as a dip for vegetables.
Pro Tip: If you have a very picky toddler, pour the ranch dip into an actual container of ranch. You could also omit the cauliflower, and just use Greek yogurt and ranch seasoning. Without the cauliflower, this dip could be stored for up to 7 days in the fridge.
Nutrition Facts
Servings: 6
Amount per serving  
Calories 27
% Daily Value*
Total Fat 0.2g 0%
Saturated Fat 0.1g 1%
Cholesterol 3mg 1%
Sodium 89mg 4%
Total Carbohydrate 3.1g 1%
Dietary Fiber 0.4g 2%
Total Sugars 1.5g  
Protein 3.2g  
Vitamin D 0mcg 0%
Calcium 41mg 3%
Iron 0mg 0%
Potassium 100mg 2%
Keyword healthy condiment, healthy ranch for kids, hidden veggies mac and cheese

Let Me Know Your Thoughts

I had high hopes for this recipe, but it turns out I couldn’t make it taste “exactly” like the ranch my kids are so obsessed with. However, it’s definitely worth a try to see if it would work for your family, as I had many people say they thought it was really good. 

I had a hard time deciding if this post should be under “Nutrition” or “Motherhood” – because really I created this post to help out other moms and their toddlers obsession with ranch. Of course, it is always better to offer vegetables in their true form – it doesn’t hurt to hide them occasionally, either. 

If you try this, let me know what you or your children thought! 

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