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.
Save This Recipe!
Type your email & I'll send it to you!
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.
Jump to:
👩🏼🌾 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
Save This Recipe!
Type your email & I'll send it to you!
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.
🛍️ Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Greek Green Goddess Dip by leaving a ⭐️ rating below or sharing it on Instagram.
Laura Corbin says
I would like to try this recipe but I have a question first. If I need only 1/2 cup of silken tofu, I am wondering if I can use tofu that has been in the freezer and thawed for this recipe. I know freezing changes the texture of tofu, so need to know this before proceeding. Thank you, as always, for the incredibly tasty and healthy recipes and information!
Nisha Melvani, RDN says
Thank you! I am not sure how it will be with frozen tofu. The texture does change but less so with silken so it might be ok.
Susanna says
Really amazing! 😍 I used fresh basil and parsley, also olive oil. I will be making this regularly now. Thank you for the recipe!
Nisha Melvani, RDN says
So glad you are enjoying it. Thank you for letting me know.
Raeleen says
Hi, You talk about servings size and that the recipe makes 2 cups but you don't specify what a snack serving size might be. Can you elaborate? I want to try this recipe but I'm an overeater so suggested serving size is really helpful to me. Thanks for your help! I can't wait to try it.
Nisha Melvani, RDN says
One-quarter of the total amount is 119 calories so it depend how many calories you are aiming for.
Janet says
The green goddess dip says it makes 2 cups. What is a serving size that equals the nutritional facts of protein 10g and fiber 5g.? A cup? Half a cup? 2 cups? Thank you!
Nisha Melvani, RDN says
One-fourth of the total amount is 1 serving.
Elena says
Not only tasty but also very filling. I ate it as a main dish with a slice of gluten free bread and a tomato salad.
Nisha Melvani, RDN says
Sounds like a delicious combo! Thank you.
Lionexx says
This sounds Amazing!!!! Definitely making this!!
Nisha Melvani, RDN says
Thank you. Enjoy!
Daryl says
This is amazing. I’m going to keep it as one of my base recipes. I can see how I can mix it up with different herbs. So easy to make too.
Nisha Melvani, RDN says
It is very versatile! So glad you enjoyed this dip. Thank you.
Diana Loeb Traylor says
Yummy and easy… just as you said it would be.
Nisha Melvani, RDN says
So happy to hear! Thank you.
Annie says
Love this recipe! I only had dill- just wonderful. Thank you Nisha 🙏🏻💐
Nisha Melvani, RDN says
So happy you enjoyed this dip. Thank you.
Diane says
I made this today, sooooo addictive. Yummy
Nisha Melvani, RDN says
So happy to hear you enjoyed this healthy dip! Thank you so much for commenting.
Taunya says
I made this yesterday and it was delicious! I used the caper juice as suggested and also a tablespoon of ACV. To make it a little thinner for my salad I added a little water to some of it and had a delicious guilt free luscious dressing!
Nisha Melvani, RDN says
I love it as a dressing too! So glad you enjoyed it.
Perrie says
Just made this. It’s fantastic! Easy too! I used tofu, parley and dill! Next time I will add more garlic So yummy!
Nisha Melvani, RDN says
So glad you enjoyed this dip! Thank you for leaving a comment. Appreciate it.
Aasia Gale Stormm says
I'm learning how to eat to live. Great recipe
Nisha Melvani, RDN says
Awww, this makes my day. Thank you.
April says
Hi there, what is considered a serving size if I'm referencing the nutritional information? The calories, protein, is for how much?
Nisha Melvani, RDN says
One serving is 1/4 of the amount you make. This should be about 1/2 cup.
Jennifer says
Looks delicious! But would love to know the spices and ratios used that are pictured!
Nisha Melvani, RDN says
Sorry, just added them.
Melanie says
Hi
Haven’t tried to make this yet but looks/sounds delish.
Question - your ingredient list does not mention onion powder ir cumin but your directions mention adding them?
Should onion powder and cumin be in the ingredients list??
Nisha Melvani, RDN says
Sorry! Just added these.
Jo says
What spices do you use? You mention cumin but it’s not in the ingredient list?
Nisha Melvani, RDN says
Sorry, just added these.
Jennifer says
Your recipes! I swear! They are just so fantastic. Straightforward, easy to follow, nutritious, and always delicious. I used silken tofu in this recipe and added a bit of nutritional yeast, Fabulous!
Thank you so much for your time and talent to make and share these recipes, your great nutritional information, and your beautiful photography. It is much appreciated. Thank you!
Nisha Melvani, RDN says
Thrilled to read you already made it! Thank you so so much for leaving a comment. I appreciate you!
Carla says
What would you substitute if for the soy products? Thanks!
Nisha Melvani, RDN says
This is soy free if you use yogurt and chickpea miso or nutritional yeast instead of miso.
Victoria says
You mention onion powder and cumin in the instructions but they aren't in the ingredient list.
Nisha Melvani, RDN says
Sorry, just added these!
Rebecca says
What about cooking the edemame beans first? Aren't the beans still raw when simply defrosted? When I eat edemame as a side dish ( whether shelled or unshelled) I always cook them a bit, otherwise they taste and feel raw to me.
Nisha Melvani, RDN says
Boil or steam them for 3 to 5 minutes before using. Follow the directions on the packet.
Qweenie says
Nisha, this recipe looks fantastic! I'm going to make it today after I get some groceries. How is this soy free unless you remove a key ingredient like the edamame, which makes it high protein? Edamame is young soy beans, is it not? I don't have an aversion to soy so I'm going to include it when I make this. However, what about those who are allergic to soy? If you omit the edamame wouldn't that drastically reduce the protein content and change the entire recipe?
Nisha Melvani, RDN says
You can swap the edamame for white beans or chickpeas and add some nutritional yeast and hemp hearts for additional protein.
Katie Smith says
Looks amazing! The ingredients list doesn’t include capers, but the recipe does xx
Nisha Melvani, RDN says
Thank you for letting me know! Just added them.