Spinach artichoke dip typically clocks in at 300-plus calories per ¼-cup serving—without considering the chips.

My slim-style, dairy-free vegan version provides only 110 calories but is still rich and delicious—and it’s loaded with 7 grams fiber and 7 grams protein. It gets its creamy texture from (surprise!) pureed white beans and silken tofu. Your guests won’t even realize the secret swap…unless you decide to divulge.

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Vegan Spinach Artichoke Dip

My slim-style, dairy-free vegan version provides only 110 calories but is still rich and delicious—and it’s loaded with 7 grams fiber and 7 grams protein.
Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
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Ingredients
 

  • 1 tablespoon extra virgin olive oil
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • ¾ cup white beans, drained and rinsed*
  • 8 ounces silken tofu
  • ½ cup unsweetened almond milk
  • ¼ cup nutritional yeast
  • ½ teaspoon fine salt
  • ½ teaspoon ground black pepper
  • 1 can water chestnuts, drained and chopped
  • 14 ounces artichoke hearts, drained and chopped
  • 1 pound frozen chopped spinach, thawed and well-drained (if using fresh spinach, use about 4 heaping cups)
  • ½ teaspoon red pepper flakes, optional
  • Panko breadcrumbs for garnish**
Ingredient Details to Know
*Rinse beans in a colander under cold running water to remove as much salt as possible. Alternatively, you can also look for low-sodium brands.
**Use dairy-free breadcrumbs for vegan dip. To keep this recipe gluten-free, leave out the breadcrumbs or use a gluten-free option.

Instructions
 

  • Preheat the oven to 400˚.
  • Heat the oil in a pan and sauté the onion until it gets soft and translucent. Before the onion is finished, add the garlic for the final minute.(If using fresh spinach add to pan and sauté until wilted.) Set aside to cool.
  • In a food processor, combine the white beans, tofu, almond milk, nutritional yeast, salt, and pepper and blend until smooth. Pour into a bowl and add the chopped artichokes, well-drained spinach, chopped water chestnuts, sautéed onion-garlic mixture, (spinach, if you used fresh rather than frozen) and optional red pepper flakes. Stir to combine.
  • Transfer to a baking dish and sprinkle the top with Panko breadcrumbs. Bake for about 12 to 15 minutes until golden brown. Serve with crunchy crudité.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 110Carbohydrates: 15gProtein: 7gTotal Fat: 3g— Unsaturated Fat: 3g— Saturated Fat: 0gCholesterol: 0mgSodium: 250mgPotassium: 350mgFiber: 7gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0gVitamin A: 7000IUCalcium: 145mgIron: 2.1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!