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.
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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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Let me know your thoughts on High-Protein Greek Green Goddess Dip by leaving a ⭐️ rating below or sharing it on Instagram.
karen says
I ADORE this! thank you! I could eat the whole batch with a spoon.
Nisha Melvani, RDN says
So glad to hear! Thank you.
Natalie says
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.
Nisha Melvani, RDN says
So glad to hear you enjoyed this dip. Thank you so much for leaving a comment. Have a great week.
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/