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Healthy Vegan Spinach Dip (oil-free, nut-free)

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This healthy vegan spinach dip makes a great quick appetizer or spread. It is made with only 7 ingredients plus salt and pepper. The dip comes together in only 10 minutes - all you gotta do is add all ingredients to a blender/food processor. Plus, the recipe is oil-free and made with whole-some ingredients.

Other vegan recipes you may like:

  • Creamy Vegan Beetroot Salad with Kohlrabi and Tahini
  • Simple Vegan Cashew Cheese (oil-free and only 6 ingredients)
  • Better Than Store-Bought Easy Salsa Recipe
  • High-Protein Vegan Cheese Sauce Recipe (no nuts)
vegan-spinach-garlic-dip-with-cracker

What you need to make this vegan spinach dip

Here is what you need to make this delicious and creamy vegan spinach dip:

  • tofu: This is the base of our spinach dip and also adds high-quality plant-based protein to this recipe. I used a block of firm tofu but you could also give silken tofu a try (add less water if you try silken tofu).
  • garlic: The cloves of garlic add a nice garlic flavor which is slightly spicy.
  • lemon juice for balancing out the flavors and adding some acidity
  • nutritional yeast: Nutritional yeast is a great source of B vitamins and also adds another flavor dimension.
  • mustard: This, together with the garlic, makes the dip quite spicy and very flavorful!
  • spinach: I used thawed and pressed spinach (to remove most of the water). But you can use fresh spinach as well.
  • sunflower seeds: I added these towards the end and left them still chunky to add more texture to the dip.
vegan-spinach-garlic-dip

How to make vegan spinach dip

Step 1

First, take a high-speed blender or food processor and add the tofu, cloves of garlic, lemon juice, nutritional yeast, mustard, salt and pepper.

Step 2

Blend for 1-2 minutes until everything is smooth. Add the water a tablespoon at a time until the mixture comes together and you get a creamy consistency. You don't want any tofu lumps left.

Step 3

In the meantime, thaw the spinach in the microwave. If it is very watery, press it slightly to remove the access liquid (otherwise it will water down your dip).

In the meantime, thaw the spinach in the microwave. If it is very watery, press it slightly to remove the access liquid (otherwise it will water down your dip).

Step 4

Add spinach and sunflower seeds to the food processor and pulse for a few times. You want everything to incorporate but not get too mushy. Some small chunks of spinach and sunflower seeds are totally fine and wanted!

vegan-spinach-garlic-dip-food-processor
vegan-spinach-garlic-dip-food-processor

How to serve this vegan spinach dip

What I love about this vegan spinach dip is that it is so versatile! You can make one recipe and serve it in many different ways. Here are some ideas:

  • Serve as an appetizer with some homemade crackers or celery/carrot sticks.
  • Make filled tortellini or ravioli.
  • Use it as creamy layer for vegan lasagna.
  • Spread it on a slice of whole-grain bread and top it with some tomatoes, cucumber and arugula.
  • Serve it with soup, curry or stews instead of grains.
  • Serve with some baked potatoes.

How to store this vegan spinach dip

This vegan spinach dip is best stored in an air-tight container in the fridge. It lasts in the fridge for up to a week.

vegan-spinach-garlic-dip

Can I modify this recipe?

This vegan spinach dip has quite a strong garlic flavor and it is quite spicy. Here are a few modifications you could make:

  • garlic: If you're not a huge fan of garlic, start by adding one clove of garlic only. Then blend the dip and (before you add the spinach and sunflower seeds) give it a taste to see if you want to add the second clove of garlic or not. If you're not a fan of raw garlic, you could add a tsp of garlic powder instead.
  • mustard: This adds a lot of spice! So if you're unsure, start out with only a little and (similar to the garlic) adjust as you go.
  • lemon juice: If you don't have any lemons around, you could also use apple cider vinegar (about 2-3 tablespoons).
  • sunflower seeds: You can basically use any other type of nut or seed instead. Cashews or walnuts would go really well!
  • tofu: Instead of tofu, you can try this recipe with canned white beans. However, this may change the flavor slightly since white beans (although quite mild) have more of a natural flavor than tofu does (which honestly can taste quite bland of you don't do anything with it).
vegan-spinach-garlic-dip
vegan-spinach-garlic-dip-with-cracker
Print Recipe

Vegan Spinach Dip

This creamy vegan spinach dip with only 7 ingredients is ready in super simple to make.
Prep Time10 mins
Total Time10 mins
Course: Appetizer, Snack
Cuisine: Vegan
Diet: Vegan
Keyword: garlic, spinach, tofu
Servings: 8 servings

Equipment

  • mixer of food processor

Ingredients

  • 1 block firm tofu 200g
  • 2 cloves of garlic
  • juice of 1 lemon
  • 2 tbsp nutritional yeast
  • 1 tbsp mustard
  • ½ tsp salt
  • ¼ - ½ cup water
  • ½ tsp pepper
  • ½ cup spinach frozen
  • ¼ cup sunflower seeds 30g

Instructions

  • Add the tofu, garlic cloves, lemon juice, nutritional yeast, mustard, salt and pepper to a high-speed blender or food processor.
  • Blend for 1-2 minutes until smooth. Add water a little bit at a time until you get a creamy consistency.
  • In the meantime, thaw the spinach in the microwave and slightly press to remove any excess water.
  • Add the spinach and sunflower seeds to the food processor and pulse a few times to incorporate everything evenly. You still want some chunks of spinach and sunflower seeds left.
  • Give it a taste and - if necessary - add more salt and pepper to taste.
vegan-spinach-garlic-dip-with-crackers

More vegan recipes with tofu

  • Easy Vegan Tofu Sheet Pan Dinner (sweet & spicy)
  • Tofu & Black Bean Chili for Meal Prepping
  • Simple Baked Tofu with Tahini Marinade
  • Healthy Vegan Tofu Nuggets (oil-free)

Did you make this vegan spinach dip?

Please leave a comment below, share or rate this recipe. You can also tag me on instagram – I would love to see your creations!

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« Creamy Vegan Beetroot Salad with Kohlrabi and Tahini
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Hi, I'm Sarah! I want to help you enjoy delicious and nourishing meals through stress-free meal prepping.

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I am a certified vegan nutritionist by ecodemy! I am attending a training at ecodemy!

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