This high-protein Vegan Spinach Artichoke Dip is what happens when flavor meets function. It's rich without being heavy, high in fiber and protein, and completely free of dairy, soy, and nuts. It's crafted with white beans for creaminess, hemp hearts for protein and omega-3s, and nutritional yeast and miso for that cheesy, savory depth. Serve it warm and watch it disappear. Developed by a Registered Dietitian Nutritionist.
Serve Creamy Vegan Spinach and Artichoke Dip with my gluten-free Quinoa Bread!
Nutritionist's Note:
When I want to serve something warm, creamy, and crowd-pleasing that still aligns with my nutrition goals, I make this Vegan Spinach Artichoke Dip.
- Zero heaviness: Protein-rich and fiber-filled white beans and hemp hearts make it nourishing and satisfying without added heaviness. Each 200-calorie serving provides approximately 15 grams of plant-based protein and 5 grams of fiber.
- Everyday ingredients, elevated flavor: Spinach, artichoke hearts, and mellow miso create layers of freshness and depth of umami.
- Better-for-you comfort: No cream, no butter-just whole-food ingredients that make you feel good long after the party ends.
Jump to:
- 👩🏼🌾 Things to Know About Ingredients
- 🥬 Substitutions
- 📝 Tips for Making Healthy Vegan Spinach and Artichoke Dip
- Vegan Spinach and Artichoke Dip Recipe
- ⚖️ Convert the Recipe to Metric (g & mL)
- ✔️ Storage & Meal-Prep Tips
- 🫓 More Healthy Dip Recipes
- 🙋🏽♀️ Recipe FAQs
- 🛒 Shop Recipe Cookware and Ingredients
- 👩🏽🍳 Made this recipe?
- 🍽️ Related Recipes
- 💬 Comments
👩🏼🌾 Things to Know About Ingredients
Below, I've included notes on the ingredients from the perspective of a nutrition expert and a trained chef. For a complete list of ingredients and quantities, see the recipe card below.
- Spinach: Brings fresh flavor, a creamy texture, and a vibrant green color to the dip. Just one cup of raw spinach has only 7 calories but packs over 100% of your daily vitamin K and nearly as much vitamin A (when cooked).
- Artichoke Hearts: Add mild flavor and a tender bite while providing inulin, a prebiotic fiber.
- White Beans: Create a smooth, creamy base while adding gentle protein and fiber for lasting satisfaction.
- Hemp Hearts: Add a nutty flavor along with magnesium, omega-3s, and essential amino acids.
- Mellow Miso: Mellow miso adds savory depth and a subtle richness to the dip. It also offers some beneficial cultures-choose chickpea miso for a soy-free option-and retains much of its goodness even when gently heated.
- Nutritional Yeast: B12-fortified in most brands; adds cheesy flavor without dairy.
- Unsweetened Plant Milk: Adds more protein and creaminess without excessive calories.
🥬 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Hemp hearts: Use sunflower seeds as an alternative.
- Spinach: Use finely chopped, sautéed lacinato kale instead of spinach for a heartier, low-oxalate green with an earthy flavor. Otherwise, swap in bok choy for a low-oxalate alternative that adds a mild, slightly sweet taste and soft leafy texture.
- White beans: Cannellini, navy, or butter beans work great.
- Nondairy milk: Use soy, pea, or hemp milk for more protein. Otherwise, try oat, pistachio, or cashew milk for a creamy option.
- Miso: Look for chickpea miso if avoiding soy entirely.
📝 Tips for Making Healthy Vegan Spinach and Artichoke Dip
These additional tips will help you get the best results from this recipe.
- Use a blender to fully puree the white beans, hemp hearts, nutritional yeast, and miso into a smooth, creamy base. This mimics the mouthfeel of cashew or cream cheese-based dips-without nuts or processed ingredients.
- Cook the onion and garlic in broth until translucent and fragrant. The cooked aromatics build savory flavor into the dip and keep it texturally interesting.
- Add spinach by the handful, stirring frequently-once it wilts down, add more. It shrinks dramatically, and this step only takes a few minutes. Or add the entire amount with a drizzle of broth and cover it with a tight-fitting lid for a few minutes. If you're using frozen spinach, thaw it first and squeeze out excess liquid before adding.
- Finely chopping the artichoke hearts ensures they mix well and don't dominate in large chunks. It also helps the dip scoop more evenly.
- After mixing the blended base with the spinach and artichokes, taste and adjust salt, pepper, lemon juice, or vinegar as needed. This gives you control over brightness and depth before the final bake.
- Gradually add the nondairy milk over low heat-just enough to create a smooth, creamy texture without thinning the dip too much.
- Bake the dip directly in the same oven-safe skillet you used to cook the aromatics, or transfer it to a prettier baking dish for a more attractive presentation for serving.
- Bake until the dip is hot and golden on top-about 15-20 minutes-for the best texture and flavor.
Vegan Spinach and Artichoke Dip Recipe
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Ingredients
- Drizzle of vegetable broth or olive oil
- ½ medium onion small dice (about ¾ cup)
- 4 cloves garlic minced
- 5 ounces baby spinach or spinach, or 8 ounces thawed frozen spinach, drained
- ¾ cup cooked white beans or ½ (15-ounce) can, drained and rinsed
- 14 ounces artichoke hearts jarred in brine, drained and rinsed
- ½ cup hemp hearts
- 1 tablespoon mellow white miso or chickpea miso
- 1 tablespoon nutritional yeast
- Pinch of crushed red pepper flakes optional
- 1 teaspoon apple cider vinegar
- 2 teaspoons fresh lemon juice plus more to taste
- 1 cup water
- ½ cup unsweetened nondairy milk
- Salt and black pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Sauté aromatics: In a medium pan, heat a drizzle of broth (or water or olive oil) over medium-low heat. Sauté the onion for 2-3 minutes. Add garlic and cook 1 minute more.
- Wilt spinach: Add fresh spinach in batches to the pan and sauté until wilted. (If using frozen, make sure it's thawed and squeezed dry.)
- Add the chopped artichoke and mix to combine.
- Blend the base: In a high-speed blender, combine white beans, hemp hearts, miso, crushed red pepper (if using), nutritional yeast, lemon juice, vinegar, and water. Blend until smooth.
- Pour the blended sauce into the pan with the sautéed spinach, onion, garlic, and chopped artichokes. Add nondairy milk gradually until the desired creaminess. Season with salt and pepper to taste.
- Bake in the same skillet, or transfer to an oven-safe dish. Bake for 15-20 minutes until hot and slightly golden on top.
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.
⚖️ Convert the Recipe to Metric (g & mL)
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✔️ Storage & Meal-Prep Tips
These simple tips preserve texture and the powerful nutrients.
- Make-Ahead: You can prepare the entire dip in advance and store it unbaked in the fridge for up to 2 days. When ready to serve, mix well and bake as directed until hot and golden on top.
- Fridge Storage: Store leftovers in an airtight container in the fridge for up to 4 days. The dip holds its texture well and can be enjoyed at room temperature or reheated.
- Freezer Friendly: This dip freezes well. Freeze in a tightly sealed container for up to 1 month. Thaw overnight in the fridge and reheat gently before serving.
- Reheating: Reheat in a 350°F (175°C) oven for 10-15 minutes, or until warmed through. You can also reheat individual portions in the microwave in 30-second bursts, stirring in between.
- Serving Leftovers: Use cold leftovers as a sandwich or wrap spread, or warm them up and spoon over baked potatoes or grain bowls for an easy meal.
🫓 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 Artichoke Dip: Packed with antioxidants and fiber! Skip the dairy and add this flavorful spread to bagels, high-protein flatbreads, and toast for a healthy breakfast.
🙋🏽♀️ Recipe FAQs
Yes. Freeze before or after baking for up to 1 month.
Yes. Use 1 cup raw cashews in place of the beans and hemp hearts. Soak in hot water for 15 minutes, or overnight in the fridge if not using a high-speed blender.
Use ½ block (about 8 ounces) of firm tofu instead of the beans and hemp hearts. Add nondairy milk as needed when blending to achieve a creamy consistency.
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Let me know your thoughts on Vegan Spinach and Artichoke Dip by leaving a ⭐️ rating below or sharing it on Instagram.
Kimberley says
I made this and added in some sun-dried tomatoes and used a quarter of a cup of nutritional yeast for extra cheesy goodness
It was delicious!
Nisha Melvani, RDN says
I love the addition of sun-dried tomatoes. Thank you for sharing.