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High-Protein Green Goddess Dip (Creamy, Healthy, Easy)

5 from 12 votes

High-Protein Green Goddess Dip—creamy, bold, and packed with plant-based protein and fiber for weight management.
Nisha Melvani in a red sweater sitting with hands crossed over.
Modified: by · This post may contain affiliate links · 54 Comments

This Green Goddess Dip is creamy, bright, and packed with protein and fiber from edamame and peas. Unlike traditional versions made with mayo, this healthy dip uses whole-food ingredients for a satisfying spread or veggie dip.

Greek Green Goddess Dip on a white platter with crudités. this RECIPE

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👩🏽‍⚕️ Nutritionist's Notes

This High-Protein Green Goddess Dip is more than just flavorful-it is packed with ingredients that support long-term health. Edamame and peas provide protein and fiber for satiety, blood sugar balance, and muscle maintenance. Fresh herbs, capers, lemon, garlic, and spices deliver antioxidants that help protect cells from oxidative stress. Greek-style yogurt adds creaminess plus protein and calcium, while miso adds savory depth and beneficial fermented compounds.

Why You'll Love This Recipe

This is not your typical green goddess dip:

  • Creamy, fresh, and packed with bright flavor
  • Higher in protein than traditional green goddess dips
  • Rich in fiber for a more satisfying dip
  • Made without mayo
  • Great for dipping or spreading
  • Easy to make in minutes
  • Meal-prep friendly

👩🏼‍🌾 Ingredients & Health Benefits

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Green peas, edamame, fresh herbs, lemon, garlic, Greek-style yogurt, and seasoning.
  • Edamame: Adds protein, body, and a creamy texture.
  • Green Peas: Bring natural sweetness, fiber, and color.
  • Yogurt or Silken Tofu: Makes the dip smooth and creamy.
  • Capers: Add salty brightness and depth.
  • Garlic and Lemon: Give the dip its bold, fresh flavor.
  • Herbs: Create the signature green goddess taste.
  • Miso: Adds savory depth and balance.

See the printable recipe card below for quantities.

🫛 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

  • Edamame: Shelled fava beans, lima beans, or chickpeas
  • Green peas: Frozen or fresh lima beans, or more edamame
  • Greek-style yogurt: Unsweetened plant-based yogurt (soy, almond, or cashew), or silken tofu
  • Miso: Use chickpea miso. Or substitute with nutritional yeast for a cheesy flavor.
  • Fresh herbs: Use parsley, cilantro, mint, basil, dill, tarragon, or chervil. Any combination of fresh herbs works.
  • Extra Virgin Olive Oil: Add a drizzle when blending in place of water for a creamier dip.
  • Soy-Free: Substitute edamame with white beans, fava beans, lima beans, chickpeas, or more green peas. Use chickpea miso or nutritional yeast.

📝 How to Make Greek Green Goddess Dip

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Capers, garlic, fresh herbs, and seasoning in a glass jar with a white lid.
  1. Prep ahead without blending: Add all ingredients to a jar and store for up to 4 days. Blend only when ready to serve for the freshest flavor.
Edamame, green peas, and seasonings being blended with an immersion blender in a glass jar.
  1. Blend in advance: Make the dip ahead of time and store it in the fridge for up to 4 days so it's ready to use anytime.
Immersion blending a green spread in a tall glass jar.
  1. Texture: Blend with either water, caper brine, or olive oil for a richer texture-both work well, but water keeps it lighter.
Greek Green Goddess Dip in a glass storage container.
  1. On the go: Store in a jar with a tight-fitting lid, or portion into smaller jars for work or school-perfect for dipping.
Greek green goddess dip in a glass storage jar with celery.
  1. For serving: Greek Green Goddess Dip works great with crudités, or serve with whole-grain crackers or pita. Add as a flavor booster to sandwiches, soups, and stews for an extra burst of flavor.
Cucumber boats on a white plate.
  1. Make boats: It's also perfect for cucumber boats-top with hemp hearts for more protein.

✔️ Storage & Serving Tips

Store the dressing in an airtight jar or container in the fridge for up to 4 days. Serve chilled with fresh crudités, whole-grain crackers, or pita. Spoon over grain bowls, use as a sandwich spread, or add a dollop to soups and stews for a burst of herb flavor.

🙋🏽‍♀️ Recipe FAQs

Can I use dried herbs instead of fresh?

Fresh herbs are essential for the bright, vibrant flavor of a Green Goddess dip. Dried herbs won't deliver the same freshness or color.

What if I can't find all four herbs?

You can still make a delicious dip using just two herbs-use ½ cup of each to make up the full cup. Great combinations include parsley and dill for a classic Greek flavor, basil and mint for a fresh twist, or parsley and basil for a balanced, versatile taste.

🫙 More Healthy Dip Recipes

High-Protein Beetroot Hummus: This healthy, creamy version is made with red lentils and tahini. 

High-Protein Greek Green Goddess Dip: Packed with plant protein and fiber from edamame and peas, blended with fresh herbs, lemon, garlic, and capers for bold flavor, plus yogurt or silken tofu.

30 G Bean Lentil Dip: Combines creamy beans and lentils with bold flavors. Made with nutrient-dense steamed kale, it's an easy, satisfying option for a snack, appetizer, or even a complete meal.

High-Protein Vegan Spinach and Artichoke Dip: Flavor meets function with this creamy vegan dip. Without being heavy, it is high in fiber and protein, and free of dairy, soy, and nuts.

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Greek Green Goddess Dip on a white platter with crudités.

High-Protein Green Goddess Dip Recipe

Nisha Melvani
High-Protein Green Goddess Dip-creamy, bold, and packed with plant-based protein and fiber for weight management.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Condiment, Side Dish, Snack
Cuisine Vegan
Servings 4 servings
Calories 119 kcal

Ingredients
  

  • 1 cup frozen shelled edamame simmered for 5 minutes
  • 1 cup frozen green peas thawed or simmered
  • ½ cup unsweetened Greek-style yogurt or plain yogurt, or silken tofu
  • 1 tablespoon capers optional but recommended
  • 1 large clove garlic or more to taste
  • 2 tablespoons lemon juice plus more to taste
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • 1 tablespoon mellow miso dissolved in water (optional)
  • 1 cup chopped fresh herbs (see notes)
  • 2 tablespoons water or caper juice, or extra-virgin olive oil, plus more as needed

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EQUIPMENT

  • Immersion blender or blender

Instructions
 

  • Combine edamame, peas, yogurt (or tofu), capers, garlic, lemon juice, onion powder, paprika, cumin, herbs, and water, caper juice, or olive oil in a blender or wide-mouth jar. Dissolve the miso in an equal amount of water (1 tablespoon water per 1 tablespoon miso). Add this to the jar or blender.
  • Blend until creamy and smooth, adding more water (or caper brine or oil) one tablespoon at a time to reach dressing consistency.
  • Season: Taste and adjust with more lemon and salt.

Notes

Edamame: Most frozen shelled edamame packages recommend simmering to fully heat the beans and for food safety. For this dip, it also helps them blend smoother and creamier. Simmer for about 5 minutes, then drain.
Peas: For quick thawing, place the peas in a fine-mesh sieve and run under warm water for a few minutes. You can also briefly simmer them with the edamame, then drain well.
Flavor boosters (optional, use 1 tablespoon): Miso adds a savory, umami flavor. Nutritional yeast works too, but it gives a more cheesy, nutty taste. Capers add a briny, tangy, and slightly lemony flavor that brightens.
Fresh herbs: Use 1 cup total of fresh herbs, mixing and matching ¼ cup each of parsley, dill, basil, and mint. If you only have two herbs, use ½ cup of each. Great combinations include parsley and dill for a classic Greek flavor, basil and mint for a bright, fresh taste, or parsley and basil for a balanced, versatile dip.
Blending: Use a combination of water, caper juice, and or extra-virgin olive oil to achieve the desired flavor and consistency. Start with 2 tablespoons and add more as needed. 
Servings: The suggested serving size is for a snack with veggies or for adding to a bowl. Double the servings for a more substantial meal! The recipe makes about 2 cups.

Nutrition

Calories: 119kcal | Carbohydrates: 14g | Protein: 10g | Fat: 3g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 189mg | Potassium: 400mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1545IU | Vitamin C: 38mg | Calcium: 74mg | Iron: 3mg

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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Vegan Dips & Condiments

Comments

    5 from 12 votes

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    Recipe Rating




  1. Rose says

    Can this be made without miso?

    Reply

    • Nisha Melvani, RDN says

      Yes. Just leave it out.

      Reply

  2. karen says

    5 stars
    I ADORE this! thank you! I could eat the whole batch with a spoon.

    Reply

    • Nisha Melvani, RDN says

      So glad to hear! Thank you.

      Reply

  3. Natalie says

    5 stars
    Saw the email this morning with the dip recipe and it looked so yummy. Just made and it’s bright and refreshing. Great job creating this recipe. I will definitely make again.

    Reply

    • Nisha Melvani, RDN says

      So glad to hear you enjoyed this dip. Thank you so much for leaving a comment. Have a great week.

      Reply

  4. Martha says

    Ooops…. I am very allergic to all types of SOY! Sorry.

    Reply