High-Protein Greek Green Goddess Dip, created by a Registered Dietitian. 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 for a smooth, rich texture-this dip is great for weight management and meeting protein needs.
Make your least favorite vegetables taste irresistible with this high-protein dip, and easily hit your daily plant points. It can also be thinned into a vibrant dressing for bowls.
For a collection of healthy, protein-packed, plant-based dips, check out my Vegan Dips and Spreads.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Edamame is an excellent plant-based source of protein rich in fiber, vitamin K, and folate. Supports muscle maintenance, blood sugar balance, and long-lasting satiety.
- Green peas are packed with fiber, plant protein, and antioxidants like lutein. Great for gut health and eye health.
- Fresh herbs are packed with antioxidants that help protect cells from oxidative damage, a key factor in aging. They also add vibrant flavor without extra salt, supporting long-term health.
- Greek-style yogurt adds creaminess and protein without saturated fat. Offers calcium and probiotics. I used a dairy-free, plant-based variety.
- Capers are rich in quercetin, a potent antioxidant linked to reduced inflammation, improved blood vessel health, and healthy aging. They also provide small amounts of fiber and micronutrients that support overall longevity.
- Miso (optional) adds savory flavor plus probiotics and antioxidants, and unlike regular salt, it doesn't appear to raise blood pressure in the same way.
- Lemon adds bright flavor and is rich in vitamin C and antioxidants, supporting immune health and enhancing iron absorption from plant foods.
- Seasoning: Onion powder, paprika, and cumin add flavor while providing antioxidants and anti-inflammatory compounds that support overall health.
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.
📝 Tips for Making Greek Green Goddess Dip
These additional tips will help you get the best results from this recipe.
- 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.
- 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.
- Texture: Blend with either water, caper brine, or olive oil for a richer texture-both work well, but water keeps it lighter.
- On the go: Store in a jar with a tight-fitting lid, or portion into smaller jars for work or school-perfect for dipping.
- 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.
- Make boats: It's also perfect for cucumber boats-top with hemp hearts for more protein.
Greek Green Goddess Dip Recipe
Ingredients
- 1 cup frozen shelled edamame thawed
- 1 cup frozen green peas thawed
- 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
Nutrition
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.
✔️ 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
Fresh herbs are essential for the bright, vibrant flavor of a Green Goddess dip. Dried herbs won't deliver the same freshness or color.
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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Martha says
Ooops…. I am very allergic to all types of SOY! Sorry.
Nisha Melvani, RDN says
Try my lentil dip! https://cookingforpeanuts.com/high-protein-red-lentil-dip-spread/