December 1, 2022

Puer Torico Limpio

Incredible Health

Fast vegan spinach dip (nut free!)

5 min read

Who doesn’t love a good dip? This fast vegan spinach dip is thick, creamy and has tons of flavour, with no dairy and no nuts! This yummy vegan dip is packed with veggies and will be the hit of any party, and best of all it takes only 5 or so minutes to prepare.

vegan spinach dip in brown bowl with spoon and blue chips
Please excuse the photo…proper, professional image coming soon…life of a non-photographer blogger ha ha!

You may not know this about me, but I’m a pretty intense introvert. So, if you’re ever looking for me at a party, you’ll find this dietitian at the buffet, greedily gobbling up all the dip so she has an excuse not to talk. My love of dips is probably why all of my books, Good For Your Gut cookbook included, always contain at least a few dips for parties, snacking… or keeping all to yourself!

Spinach dip was always one of my faves growing up, so I wanted to try my hand at creating a vegan spinach dip that was every bit as creamy and decadent tasting as the ones I used to eat and I think I’ve done it! This is one of those plant-based recipes that will make a believer out of anyone: nutrient-dense, veggie-ful and totally craveable. 

Vegan Spinach Dip Ingredients

You only need 8 basic ingredients and about 5 minutes to make this incredible dip which means you’ll be snacking in no time!

  • Frozen spinach: be sure to pop the spinach in the fridge to thaw before you make this dip
  • Green onions: gives a rich onion-y flavour without needing cook down onions
  • Hemp hearts: packed with omega 3 fats and plant-based protein, a sneaky little nutrient boost!
  • Thick coconut yogurt: I used Yoggu brand, which is my favourite, but you could sub any plain thick coconut yogurt or silken tofu (notes in recipe!)
  • Nutritional yeast: gives that cheesy, umami note to the dip
  • Onion + Garlic powder: my favourite umami bombs
  • Lemon juice: gives the dip more of a fresh tang

Health benefits of spinach

All plants are good plants…but I’m not gonna lie, I have a particular soft spot for greens like spinach. They are just SO nutrient-dense, and I think we could all use more greens in our day, which is why green veggies are a part of my Daily 3, along with legumes and omega 3 rich seeds.

  • Spinach contains plenty of minerals like vegan iron and calcium. However, spinach is also high in oxalates, so if you want to absorb the most minerals, enjoy it cooked more often, which helps to diminish oxalates. ½ cup of cooked spinach contains over 100mg of plant-based calcium and 3mg of iron.
  • ½ cup of cooked spinach also contains 2 grams of fiber to help support your gut health.
  • Greens like spinach are very high in vitamin A carotenoids, as well as folate for healthy blood cells and the nervous system. ½ cup of cooked spinach also contains 84 mg of betaine and 18 mg of choline, an important nutrient on a plant-based diet, plus a huge amount of lutein and zeaxanthin which are both critical phytochemicals for eye health.

Vegan Spinach Dip Tips, Tricks + Substitutions

  • Make ahead: the flavours in this dip get even richer over time so go ahead and make it the morning of, or even the day before!
  • What to serve with spinach dip? While bread is standard, I really like some crunch, so consider toasting slices of bread or using whole grain crackers (I like Finn Crisp or Mary’s Crackers) as well as tortilla chips, or sliced veggies. Sliced kohlrabi makes a great veggie ‘cracker’ for dipping!
  • Don’t have a really good coconut yogurt at your store? If the coconut yogurts in your local shop are too runny or thin, consider using silken tofu, which has a creamy, custard-like texture. I found that since silken tofu has less fat and tang, I liked adding 1 tablespoon of avocado oil and a bit of extra lemon juice to round out the flavour.

How to make this dip Low FODMAP

On a low FODMAP diet for IBS? Omit the garlic and onion powder, and use only the dark green parts of the green onions. Then, you’ll need to build back some umami. Start with 1 tbsp (15 mL) soy sauce. Need something more? Try a bit more nutritional yeast. You’re going to adjust, taste and adjust again until you love it.

More yummy vegan dips

vegan spinach dip in brown bowl with spoon and blue chips

Fast Vegan Spinach Dip (no nuts!)

This fast vegan spinach dip is thick, creamy and has tons of flavour, with no dairy and no nuts! This yummy vegan dip is packed with veggies and will be the hit of any party, and best of all it takes only 5 or so minutes to prepare.

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  • ½ cup thick plain coconut yogurt, I used Yoggu, or silken tofu
  • ½ cup hemp hearts
  • 2 green onions, roughly chopped (see notes for low FODMAP variation)
  • 3 tablespoons freshly squeezed lemon juice, and more to taste
  • ¼ cup nutritional yeast
  • 2 teaspoons onion powder, (see notes for low FODMAP variation)
  • 1 teaspoon garlic powder, (see notes for low FODMAP variation)
  • ¾ teaspoon salt
  • freshly cracked pepper
  • 10 ounce package of frozen spinach, thawed
  • Place yogurt, hemp hearts, green onions, lemon juice, nutritional yeast, onion + garlic powder, salt and pepper in a food processor and process until smooth. Place in a bowl.

  • Squeeze out excess water from thawed spinach and stir into dip. Taste, adjust seasoning and serve with your favourite bread, crackers, chips or sliced veggies.

  • If using silken tofu, you might like a tiny bit of extra lemon juice and oil to make up for the low fat content and lack of tang. Use those tastebuds!

  • Leftovers will keep, covered, in the fridge for 3-4 days.

Low FODMAP variation:  Omit the garlic and onion powder, and use only the dark green parts of the green onions. Then, you’ll need to build back some umami. Start with 1 tbsp (15 mL) soy sauce. Need something more? Try a bit more nutritional yeast. You’re going to adjust, taste and adjust again until you love it. You could also add a drizzle of low FODMAP garlic flavoured oil.

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