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• I Need This Healthy Fruit Dip Right Now
• Ingredients & Substitutions
• How To Make Fruit Dip
• My Recipe Tips
• Fruit Dip (Easy & Healthy) Recipe card
• Serving Ideas
• Recipe Reviews

I Need This Healthy Fruit Dip Right Now

Some days I just want something a little sweet right now — without turning on the oven or waiting for something to chill for hours. That’s when I whip up this healthy fruit dip recipe. It’s like a cross between cheesecake fluff and creamy mascarpone , but with clean ingredients I feel good about serving to my kids (and okay, sneaking a few spoonfuls myself). Here’s why I keep this one on repeat:

• Sweet, nutty, white chocolate flavor – That white chocolate hazelnut spread gives it a rich, toasty sweetness that tastes way more indulgent than it really is. I always get asked what’s in it!
• Light and creamy texture – It has that whipped, mousse -like texture that feels super satisfying without being heavy.
• Just 3 real food ingredients – No marshmallow fluff or whipped topping here. I just mix everything in one bowl, and it’s ready in minutes.

Scoop it up with fresh fruit, slather it on toast, or just grab a spoon. However you serve it, this yogurt fruit dip is one of those feel-good treats you’ll want to make on repeat. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my cream cheese fruit dip recipe, what each one does, and substitution options. For measurements, see the recipe card .

• White Chocolate Hazelnut Spread – Some fruit dips are secretly sugar bombs, but not this one. I use a version sweetened with monk fruit, so it’s still delicious without the crash. If you don’t have it, peanut butter (I like this brand ) with a little honey works too — I go with my sugar-free kind to keep it light.
• Cream Cheese – I like using full-fat cream cheese for the richest flavor, but any kind works. Just make sure it’s softened — if it’s too cold, you’ll end up with a lumpy dip (been there).
• Full-fat Greek yogurt – This adds a creamy texture and just a little tang to balance the sweetness. I always grab plain, unsweetened yogurt since flavored ones sneak in a lot of extra sugar.
• Vanilla Extract – Totally optional, but I think it adds a nice little boost of flavor. I usually toss it in if I have it on hand.

VARIATION: Craving chocolate instead?

Just use a chocolate hazelnut spread instead of the white chocolate one, and stir in 4–6 tablespoons of unsweetened cocoa powder. I like to sprinkle some sugar-free chocolate chips on top, too — because why not?

How To Make Fruit Dip

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the base. In a large bowl, beat the cream cheese and hazelnut spread with a mixer until it’s nice and fluffy.
2. Add yogurt. Mix in the yogurt a little at a time.
3. Stir in vanilla. If you’re using it, beat that in too.
4. Serve it up. Scoop your healthy fruit dip into a bowl and add your favorite fruits on the side — I like berries, but anything goes!

My Recipe Tips

• Soften the cream cheese first. If it’s too cold, it won’t mix well — trust me, you’ll end up with little lumps, and nobody wants that.
• Add the yogurt slowly. I mix in a few spoonfuls at a time so it stays smooth and fluffy instead of getting runny.
• Use a hand mixer. You can do it by hand, but I’ve found this hand mixer gets it much fluffier with way less effort.
• Chill if you have time. It’s delicious right away, but I think it tastes even better after sitting in the fridge for 30 minutes.

Ingredients

Tap underlined ingredients to see the ones I use.

• 8 oz Cream cheese (softened at room temperature) ▢
• 1/2 cup White Chocolate Hazelnut Spread ▢
• 1 cup Full-fat Greek yogurt (plain) ▢
• 1 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, use an electric mixer to beat the cream cheese and White Chocolate Hazelnut Spread, until fluffy.
2. Gradually beat in the yogurt.
3. Beat in the vanilla extract.
4. Serve keto fruit dip with your favorite fruit.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Tips: Check out my recipe tips above to help you avoid lumps, get that perfect fluffy texture, and make the dip taste even better!

• Serving ideas: Check out my serving ideas to turn this dip into an easy snack, fun breakfast, or a crowd-pleasing treat for your next get-together!

• Store: Just pop leftovers in an airtight container and keep in the fridge — it’ll last about 4–5 days, or until your yogurt’s best-by date.

• Note on nutrition info: Vanilla extract isn’t included in the nutrition info since it’s optional.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Fruit Dip

Serving Ideas

Not sure how to serve it? Here are a few of my favorite ways to enjoy this dip — whether you’re hosting, snacking, or just using up what’s left:

• Make a fruit platter – For parties, I like making both this dip and the chocolate version, then serving them with strawberries, grapes, apples (or apple chips ), banana slices, cantaloupe, raspberries, or pineapple. It’s great for dipping, but also makes a sweet upgrade to fruit salad .
• Try finger foods – This dip isn’t just for fruit. I’ve paired it with flaxseed crackers , graham- crackers , and even pretzels and even cookies like peanut butter or oatmeal . So fun for snacking!
• Serve it at breakfast – I spoon it over buckwheat crepes , protein waffles , or swirl it into an acai bowl when I want something easy but feels a little fancy.
• Add creaminess – This easy fruit dip works great as a stand-in for the creamy layer in my ricotta berry dessert , or even spooned into parfaits and yogurt bowls.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Fruit Dip (Easy & Healthy)

My healthy fruit dip recipe is cool, creamy, and naturally sweet — made with just 3 simple ingredients for the easiest dip ever!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/healthy-fruit-dip/

Ingredients

• 8 oz Cream cheese (softened at room temperature)
• 1/2 cup White Chocolate Hazelnut Spread
• 1 cup Full-fat Greek yogurt (plain)
• 1 tsp Vanilla extract (optional)

Instructions

1. In a large bowl, use an electric mixer to beat the cream cheese and White Chocolate Hazelnut Spread, until fluffy.
2. Gradually beat in the yogurt.
3. Beat in the vanilla extract.
4. Serve keto fruit dip with your favorite fruit.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Tips: Check out my recipe tips above to help you avoid lumps, get that perfect fluffy texture, and make the dip taste even better!

• Serving ideas: Check out my serving ideas to turn this dip into an easy snack, fun breakfast, or a crowd-pleasing treat for your next get-together!

• Store: Just pop leftovers in an airtight container and keep in the fridge — it’ll last about 4–5 days, or until your yogurt’s best-by date.

• Note on nutrition info: Vanilla extract isn’t included in the nutrition info since it’s optional.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)