Vegan Spinach Artichoke Dip
This Vegan Spinach Artichoke Dip is sure to be a hit at any potluck or game night! The recipe is so versatile, it can be made with white beans or cashews.
This dip is fabulous for entertaining or just snacking. I like to serve it in a sourdough bread bowl and eat it with the crusty chunks of bread. It’s also delicious with vegetables and crackers.
Get ready for a creamy, full-bodied taste and texture that is loaded with protein and calcium, yet has no added dairy or oil! This dip is absolutely delicious and perfect for entertaining. These 20 Healthy Vegan Party Foods are also great.
You’re going to love this dip because it’s
- Delicious
- Easy to make
- Packed with veggies
- Healthy
- Oh, so good!
How to make spinach artichoke dip
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
The original recipe for this vegan dip called for cashews, and that’s how I made it for years. However, over time, I discovered that substituting white beans such as navy or great northern beans helps to reduce the fat but not the flavor.
Make with cashews or white beans
The recipe calls for 1/2 cup of cashews, but those can be replaced with beans. You might even want to do a combination of both to reduce the calories slightly but still have the creamy cashew flavor.
Begin by making my delicious low-fat, eggless mayo that required only 5 ingredients and a blender to make and should only take about 5-minutes. I’ve included the ingredients in the recipe card below.
In a blender or food processor, add all 8 of the first ingredients: beans (or raw cashews), almond milk, mayo, lemon juice, garlic, salt, pepper, and ground mustard. Blend until very smooth.
If using cashews and you have a high-power blender like a Vitamix, there is no need to soak the cashews. I use one for all of my recipes.
At this point, you will need to make sure that your frozen spinach is completely thawed and drain the excess water from it.
What I like to do is place the defrosted spinach on some paper towels and roll it up. Then, squeeze it over the sink or even into a jar to save for cooking soups or other dishes.
Add the artichokes and blend for just a few seconds. I like to keep the artichoke hearts a bit chunky, so pulsing instead of blending works well. If your blender is lower-powdered, you may have to add a little more almond milk if it’s too thick for the blender.
Pour the mixture into a bowl and add the defrosted and drained spinach. Stir until incorporated well. This will take a couple of minutes to thoroughly distribute the spinach.
Serve with oil-free Mary’s Gone Crackers, chips, carrots, celery, or any other veggies of your choice. It’s also fabulous in a sourdough bread bowl where you can use the bread chunks as dippers.
*Originally published February 2014.
Your Vegan Spinach Artichoke Dip Questions Answered:
- Q: Can I add vegan cheese to this recipe? Yes! If you would like to push this spinach artichoke dip over the top, add my Vegan Mozzarella Cheese and pop it in the oven at 400°F for about 10 minutes.
- Q: What kind of healthy chips can I serve this with? Homemade corn tortillas are SO easy to make. They make a perfect accompaniment for this dip. Other options include Easy Crispy potato chips and Mary’s Gone Crackers.
- Q: Can I just add the spinach to the blender instead of stirring it in a bowl? I don’t recommend it. Blending the spinach with the other ingredients in a blender causes it to turn an ugly green color. It tastes the same but doesn’t make a good impression.
Other healthy snack ideas
- 15 Easy Plant-Based Snack Ideas
- 30 Healthy Vegan Appetizers
- Roasted Red Pepper Hummus
- Colorful Chili Bean Dip
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
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Vegan Spinach Artichoke Dip
Ingredients
- 1/2 cup raw cashews or 3/4 cup white beans, drained
- 1-2 tablespoon plant milk
- 1/2 cup low-fat eggless mayo
- 1 tablespoon lemon juice
- 2 medium garlic cloves
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground mustard
- black pepper to taste
- 1.5 cups Artichoke hearts (12-15 oz can)
- 10 oz frozen spinach, thawed (1.5 cups)
Easy Low-Fat Mayo
- 12 oz soft silken tofu drained (up to 16 oz is fine)
- 1 tablespoon red wine vinegar or fresh lemon juice
- 1 tablespoons Dijon mustard
- ¼ teaspoon fine sea salt
Instructions
- The recipe calls for 1/2 cup of cashews, but those can be replaced with beans. You might even want to do a combination of both to reduce the calories slightly but still have the creamy cashew flavor.
- Begin by making my delicious low-fat, eggless mayo that required only 5 ingredients and a blender to make and should only take about 5 minutes.
- In a blender or food processor, add all 8 of the first ingredients: cashews (or white beans), plant milk, mayo, lemon juice, garlic, salt, pepper, and ground mustard. Blend until very smooth.
- If using cashews and you have a high-power blender like a Vitamix, there is no need to soak the cashews. I use one for all of my recipes.
- Make sure that your frozen spinach is completely thawed and drain the excess water from it. What I like to do is place the defrosted spinach on some paper towels and roll it up. Then, squeeze it over the sink.
- Add the artichokes and pulse 1-2 times. I like to keep the artichoke hearts a bit chunk. If your blender is lower-powdered, you may have to add a little more almond milk if it's too thick for the blender.
- Pour into a bowl and add the defrosted and drained spinach. Stir until incorporated well. This will take a couple of minutes to thoroughly distribute the spinach.
- Serve with oil-free Mary’s Gone Crackers, chips, carrots, celery, or any other veggies of your choice. It's also fabulous in a sourdough bread bowl where you can use the bread chunks as dippers.
Easy Mayo:
- Add all mayoingredients to a blender and process until smooth. This will make moremayonnaise than needed for the dip. Pour leftovers into an airtight containerand store for 7-10 days in the refrigerator. It is great on sandwiches and inother dips and sauces.
Video
Notes
- Q: Can I add vegan cheese to this recipe? Yes! If you would like to push this spinach artichoke dip over the top, add my Vegan Mozzarella Cheese and pop it in the oven at 400°F for about 10 minutes.
- Q: What kind of healthy chips can I serve this with? Homemade corn tortillas are SO easy to make. They make a perfect accompaniment for this dip. Other options include Easy Crispy potato chips and Mary’s Gone Crackers.
- Q: Can I just add the spinach to the blender instead of stirring it in a bowl? I don’t recommend it. Blending the spinach with the other ingredients in a blender causes it to turn an ugly green color. It tastes the same but doesn’t make a good impression.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
i love these healthy dips Thanks
You’re very welcome! I love healthy dips too! 🙂
I’m making this today, Terri! I’m thrilled with the lower fat version that you’ve come up with. The fat heavy cashews were the reason I stopped making this, but it’s my absolute favorite dip!! Thank you!!!!
Let me know how you like the new version. This dip is one of my favorites too! 🙂
It was fabulous!! I actually like it even better this way, which I wasn’t expecting.
YAY! I really like it better too! And knowing I can eat as much as I want because it’s so much lower in fat makes me VERY happy. 🙂
Can you tell me if there is something else I can use in recipes that call for tofu. I was told not to eat soy based products. I see lots of recipes that use tofu to make it creamy and your mayo sounds really good. What else is there? Thanks.
Sandy, replacing tofu in sauces can be a little trick. You might try using a dairy-free plain yogurt and see how it comes out. I would love to hear, since I’m sure others have wondered the same thing, if you don’t mind letting us know.
Thanks, I will try that. I’ll let you know when I do how it works out.
I love this dip – thanks for posting it.
Just a heads up. You might want to research those baby carrots and how they are processed. Oh how I wish people would post pictures of real carrot slices again. Those nasty little carrots are becoming an expected part of our food culture and when we are seeking health that should not be the case.
Again, thanks!
I haven’t ate those things in years and that was because I just did not like the woody fibrous feel when you bit them. I agree they are not healthy and they smell like bleach.
Also interested in replacing tofu as I am allergic to it. Hard to find a substitute.
This is a soy-free mayo by Susan with FatFree Vegan that you could try. Her recipes are usually very good. http://blog.fatfreevegan.com/2014/09/miraclenaise-soy-free-mayo-plus-roasted-red-pepper-dressing.html
Does one drain the canned artichokes? Or put the liquid in with the chokes to blend?
The artichokes should be drained. Hope you enjoy!
This recipe looks fantastic…is the mustard measurement supposed to be 2-1/2 teaspoons of dry ground mustard…..says 2 7/12?
Thank you so much..
Hi June, actually it’s only 1/4 tsp of the dry ground mustard. It only take a little bit because that stuff is pretty strong. Enjoy!
Do you not need the mayo in the cashew version? I may have missed it, but I didn’t see you add it in the video.
Yes, I add the mayo in both versions. It’s an addition to the recipe that I included after we filmed the video. Great observation!
Is there anything else you can use instead of artichokes ???
You might try asparagus or just leave the artichokes out and have spinach dip. It would still be very good!
Excited to try this recipe with the white beans – but which ones? Navy, Great Northern, Cannellini – I’m bean challenged! 🙂
I have made this dip with all of these white beans (that you mentioned) with success. It’s so good, and I hope you enjoy it!
I can I exclude the vegan mayo.
I think the mayo adds a lot of flavor, but it can be excluded.
I don’t see the eggless mayo recipe. Can you post it for me?
Yes, and here it is as well. https://eatplant-based.com/mary-mcdougalls-low-fat-eggless-mayo/
@EatPlant-Based.com,
What does the mayo recipe have to do with the spinach
-artichoke dip recipe?
Hi Karen- The mayo is an ingredient in the spinach dip. The dip recipe calls for 1/2 cup of the mayo.
Made this a number of times, sometimes to take to parties with lots of meatasoruses in attendance. It’s always a hit.
Mine was very watery with just the first 8 ingredients, use beans well drained…was it suppose to be 3/4 C of milk??…any suggestions to thicken, unfortunately the extra beans I already added to chili
To be honest, I haven’t made this dip in a while and can’t remember for sure the milk measurement. Just recently, I switched over to a new recipe card, and a few things have gotten changed around with the new program, so it’s possible that the information from the old card to the new one didn’t transfer just right. I’ll plan to make this in the next week or so to make sure about the measurements and, in the meantime, I’ll change the ingredient to 1/2 cup until I can test it. Thanks for letting me know that this needs to be checked.