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Easy Spinach Artichoke Dip

Name: Easy Spinach Artichoke Dip (High Protein & Dairy Free!)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 16 oz silken tofu; ⅓ cup nutritional yeast; 1 tbsp white miso paste; 1 tbsp lemon juice; 1 tsp sea salt; 2 garlic cloves; ½ tsp black pepper; ⅛ tsp red pepper flakes; ½ small yellow onion (finely diced); 5 oz fresh spinach (chopped); 14 oz Edward & Sons Native Forest Organic canned artichoke hearts (drained and chopped); 1 package Edward & Sons Native Forest Organic Brown Rice Crisps

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Make this easy Spinach Artichoke Dip the next time you're hosting a crowd or craving something dippable! It's creamy, garlicky, high protein, and completely dairy-free thanks to a silky silken tofu base. Made with spinach, Native Forest organic artichoke hearts, nutritional yeast, miso, and simple seasonings, it’s the perfect healthy spinach artichoke dip for parties, BBQs, game days, Memorial Day weekend, or any time you need a cozy appetizer that everyone will actually want to eat.

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Healthy Easy Spinach Artichoke Dip

When I was younger, I never really liked meat. Which honestly made sports bars a very strange experience because every menu was basically chicken tenders, buffalo chicken wraps, chicken wings, chicken sandwiches… aka chicken everything.

So whenever we’d go watch games with friends, there was one thing I could always count on ordering: warm spinach artichoke dip. And I was OBSESSED with it. Hot, creamy, cheesy, salty, bubbling spinach artichoke dip with a giant basket of crispy chips? Absolutely elite.

But once I realized my body really didn’t love dairy and I finally gave it up for good, spinach artichoke dip was one of those foods I genuinely thought I had to leave behind forever. And honestly? I did for a while because most of the dairy-free versions just weren’t hitting. Either too complicated, too “healthy tasting,” or weirdly gritty and disappointing.

That’s until I started making my own.

This easy spinach artichoke dip is ridiculously creamy and rich thanks to silken tofu, packed with garlicky flavor, loaded with spinach and artichoke hearts, and somehow still feels light enough that you don’t immediately need a nap afterward. It’s simple, cozy, insanely scoopable, and tastes like the classic version I loved growing up without any dairy at all.

And I have to mention the artichokes here because I only use Edward & Sons Native Forest Organic Quartered Artichokes. They have the best flavor and texture, and I love that they’re organic without all the unnecessary junk a lot of canned products sneak in.

What Makes This Spinach Artichoke Dip Healthy?

Let’s be honest here, artichoke and spinach both sound super healthy, but traditional spinach artichoke dip is anything but. It’s typically made with cream cheese, sour cream, mayo, and a lot of shredded cheese. Delicious? Sure, but healthy, maybe not! Now, I get it, not everything you eat needs to be “healthy,” but if you can make it healthy and it still tastes indulgent, why wouldn’t you?!

This version keeps everything people love about the classic, creamy texture, savory flavor, garlicky goodness, and tender artichokes. The only difference here? Swapping the heavy dairy base with a light and high protein silken tofu! That simple switch turns this into a high protein spinach artichoke dip while keeping it lighter, dairy-free, and still genuinely satisfying. The tofu blends into a smooth, creamy sauce that mimics the richness of cream cheese without needing dairy or mayo.

Also, let’s not forget about the fiber that comes from the spinach and the artichokes, the extra hit of protein from the nutritional yeast and that delicious savory depth from the miso, that otherwise would have come from a whole lotta cheese.

Why You’ll Love This Healthy Spinach Artichoke Dip!

I promise you, this is the kind of appetizer that disappears fast! It’s creamy, warm, savory, and scoopable, and still light enough to enjoy other appetizers and not feel sluggish. The flavor is rich enough for those who love traditional spinach and artichoke dip, but the ingredient list is simple and completely dairy-free. I also love that it comes together quickly. No soaking cashews. No complicated prep. No long bake time. You blend the sauce, sauté the onion and spinach, stir in the artichokes, warm everything together, and it’s done. It’s perfect for summer parties, potlucks, tailgates, BBQs, game days, and honestly any night when you want something snacky and satisfying before dinner!

Easy Spinach Artichoke Dip Ingredients

With just 7 ingredients, this high protein dip is easy to make and quick! Grab your ingredients and let’s make your new favorite dip!

Silken tofu: is the base of the dip. Once blended, it becomes smooth, creamy, and rich without needing dairy. It also adds plant-based protein, which makes this a more filling and functional version of classic dairy free spinach artichoke dip.
Nutritional yeast: brings that savory, cheesy flavor you expect from spinach artichoke dip. It helps create the comfort-food flavor without using any shredded cheese or dairy.
White miso paste: adds deep umami and a salty, slightly fermented richness. It’s one of those ingredients that makes the dip taste more layered and satisfying, especially in a dairy free artichoke dip where you still want that bold, cheesy depth.
Lemon juice: brightens the creamy sauce and balances the richness. Without it, the dip can taste a little flat, so don’t skip that small hit of acidity.
Garlic: brings classic spinach dip flavor. Since it gets blended into the sauce, it infuses the whole dip with a savory, garlicky base.
Sea salt, black pepper, and red pepper flakes: season the dip and bring everything to life. The red pepper flakes are subtle, but they add just enough warmth to keep the flavor interesting.
Yellow onion: adds sweetness and depth. When sautéed until softened and lightly golden, it gives the dip that cozy, savory foundation.
Fresh spinach: is essential for the classic spinach artichoke flavor. It wilts quickly and folds right into the creamy sauce, adding greens without making the dip watery or heavy. Many recipes will call for frozen spinach. If that’s all you have, make sure you thaw it and drain it of as much excess liquid as possible.
Edward & Sons Native Forest Organic Artichoke Hearts: the star of this dip (obviously!!); these canned artichoke hearts have a tender texture and mild, slightly tangy flavor that works perfectly in this dip. Chopping them gives you artichoke in every bite.
Edward & Sons Organic Brown Rice Crisps: ideal for the perfect crunchy dipping partner! They’re light, crisp, gluten-free, and strong enough to scoop up all that creamy dip.

How to Make Easy Spinach Artichoke Dip

This easy spinach artichoke dip comes together in like 20 minutes, and you don’t even need to turn on the oven! Follow these quick and easy steps to have the dip of your dreams in no time.

Blend the Creamy Sauce

Add the silken tofu, nutritional yeast, lemon juice, white miso paste, sea salt, garlic, black pepper, and red pepper flakes to a blender. Blend until completely smooth and creamy.

You’re looking for a velvety texture with no graininess. If you scrape down the sides and blend again, the sauce should look glossy and pourable, almost like a thick cream sauce.

Sauté the Onion

Heat a large skillet over medium heat and add the diced onion with a splash of water. Let it cook for 3–4 minutes, stirring often. You’ll know it’s ready when the onion softens, turns slightly golden around the edges, and smells sweet and savory. This step builds the base flavor, so give it a minute to do its thing.

Wilt the Spinach

Add the chopped fresh spinach to the skillet and stir it into the onion. It will look like a lot at first, but give it a minute or two. As the spinach cooks, it will shrink down and turn glossy and bright green. That’s your cue to move on.

Add Artichokes and Sauce

Stir in the chopped artichoke hearts, then pour in the creamy tofu sauce. Reduce the heat to low and stir everything together. Let it cook for 3–5 minutes, stirring often, until the dip is hot, thick, and creamy. You’ll see it tighten slightly as it warms, and it should look rich and scoopable.

Finish and Serve

Finish with extra black pepper and red pepper flakes, then serve immediately with Edward & Sons Organic Brown Rice Crisps. If you want that classic party-style presentation, spoon it into a small baking dish and serve it warm right from the dish.

Should You Blanch or Wilt Spinach?

For this easy recipe for spinach artichoke dip, wilting the spinach directly in the skillet with the onion is the move. Some recipes will call for blanching, which works well, but it adds an extra step and can introduce more water if the spinach isn’t squeezed properly. Since this dip is meant to be quick and simple, wilting the spinach with the onion keeps the flavor concentrated and makes the whole process easier.

What to Serve with Spinach Artichoke Dip

Nothing beats scooping this up with Edward & Sons Organic Brown Rice Crisps. The crunch with the creamy dip is genuinely perfect. Honestly… I could eat half the bag standing in the kitchen before dinner even starts. If you can’t find these brown rice crisps (I’m so sorry), you could also dip with tortilla chips, toasted pita, or sliced cucumbers, bell peppers, carrots, or celery. If you have some leftover (which I doubt you will), it also makes an incredible spread for sandwiches and wraps! Want to make this part of a party spread? Check out this roundup packed with quick and easy appetizers for hosting!

Tips for the Tastiest Spinach Artichoke Dip

Use silken tofu, not firm tofu. Firm tofu won’t blend into the same creamy texture and can leave the dip tasting grainy.
Blend the sauce until completely smooth. This is what makes the dip feel creamy and classic.
Don’t skip the miso! It adds savory depth that makes a dairy free spinach and artichoke dip taste rich and satisfying.
Drain the artichokes well. The last thing you want is a watered-down dip!
Chop the artichokes into bite-sized pieces. You want texture, but you also want artichoke in every scoop.
Serve it warm. This dip is best when it’s hot and creamy, right after it thickens in the skillet.

Easy Spinach Artichoke Dip FAQs

How do you know if spinach artichoke dip is bad? If the dip smells sour, looks discolored, or has excess liquid separation, it’s time to toss it. When stored properly in an airtight container in the fridge, this dip should last about 3 or 4 days, but honestly, it will be long gone before then!

Is spinach artichoke dip bad for you? It depends on how it’s made. Traditional versions can be very heavy because they often use cream cheese, sour cream, mayo, and lots of cheese. This healthy spinach artichoke dip is made with silken tofu, nutritional yeast, and miso, so it’s lighter, dairy-free, and higher in protein while still tasting creamy and satisfying.

Can you freeze spinach artichoke dip? I would suggest against it as the texture will change once thawed.

Can I make this dip ahead of time? Absolutely. Make the dip up to 2 days in advance and store it in the fridge. Reheat it gently on the stove or in a small baking dish until warm and creamy before serving.

Can I bake this spinach artichoke dip? Yes. Once the dip is cooked and combined, transfer it to a baking dish and bake at 375°F until hot and bubbling. For a golden top, broil it for the last 1–2 minutes.

Did you make this recipe?

I would love to know how you liked it! Did you serve it to someone who is obsessed with spinach artichoke dip? Leave a comment and rating below and let me know.

Try These Other Healthy Appetizer Recipes!

If you loved this dairy free dip, you need to try a few others to serve alongside!

Hot Honey Cheese Squash Dip

Roasted Red Pepper White Bean Dip

High Protein Dairy Free Ranch Dip

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.

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close up of a hand scooping up a creamy serving of dairy free artichoke spinach dip

Jackie Akerberg

Easy Spinach Artichoke Dip (High Protein & Dairy Free!)

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Prep Time 10

Cook Time 10

Total Time 20

Servings: 8 servings

Course: Appetizer

Calories: 115

Equipment

stove
Blender

Ingredients

16 oz silken tofu
⅓ cup nutritional yeast
1 tbsp white miso paste
1 tbsp lemon juice
1 tsp sea salt
2 garlic cloves
½ tsp black pepper
⅛ tsp red pepper flakes
½ small yellow onion, finely diced
5 oz fresh spinach, chopped
14 oz Edward & Sons Native Forest Organic canned artichoke hearts, drained and chopped
1 package Edward & Sons Native Forest Organic Brown Rice Crisps

Method

Add the silken tofu, nutritional yeast, lemon juice, white miso paste, sea salt, garlic, black and red pepper to a blender. Blend until completely smooth and creamy.
Heat a large skillet over medium heat. Add the onion with a splash of water and sauté for 3–4 minutes until softened and lightly golden.
Add the fresh spinach and cook for 1–2 minutes until wilted down.
Stir in the chopped artichokes, then pour in the creamy tofu sauce. Reduce the heat to low and cook for another 3–5 minutes, stirring often, until hot, creamy, and thickened slightly.
Finish with extra black pepper and red pepper flakes and serve immediately with Edward & Sons Organic Brown Rice Crisps.

Nutrition

Serving 1servingCalories 115kcalCarbohydrates 18gProtein 6gFat 2gSaturated Fat 0.2gPolyunsaturated Fat 1gMonounsaturated Fat 0.3gSodium 571mgPotassium 259mgFiber 3gSugar 2gVitamin A 1674IUVitamin C 6mgCalcium 40mgIron 1mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.