Dairy Free Spinach Artichoke Dip

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Spinach and artichoke dip is a popular appetizer whether at restaurants, parties, tailgates, or just at home with family. With the trend towards plant-based though, and more people eating dairy free, delicious alternatives are lacking! And, when you do find them, often they’re getting their texture from store-bought dairy free cheese options that don’t really taste as good as they look. This dairy free spinach artichoke dip has the texture and taste you crave along with nutrients your body will love.

Spinach and Artichoke Nutrition

While spinach and greens rightfully get lots of attention for their nutrient density, you can’t get everything you need from dark greens! Variety in both color and plant food choices that provide those colors is key to obtaining nutrients beneficial for short and long term health. And while I advocate for bright colors, even white and light colored plant foods boast plenty of nutritional benefits.

That includes artichokes! They are a good source of both Vitamin K and the B vitamin Folate. Additionally, they provide fiber and contain potassium and magnesium. On top of that, they have also been found to be high in antioxidant phytochemicals that protect the heart.

Phytochemicals are the reason I advocate for all of that variety. They’re what give plants their pigment, and with over 25,000 phytonutrients identified, it’d be crazy to think spinach or kale are the sole keys to health. They are yet considered essential nutrients, since they’re so new in nutrition research, but in general, they are working together with our macronutrients, vitamins and minerals to protect the body.

Dairy Free Spinach Artichoke Dip: Nutrient Upgrades

As someone who eats dairy free, it’s a challenge to find packaged items at the grocery store that have a cheesy taste or creamy texture. But when I love dairy free options that chefs can put together at my favorite restaurants, I know it’s possible to create these flavors and textures at home, too.

One staple items that provides a creamy texture to some of my recipes is white beans! They don’t have a strong flavor, and take on the other flavors of the recipe. On top of that, they’re also offering lots of nutrients like B vitamins, a variety of minerals, and phytochemicals such as lutein (for brain health) and quercitin (which supports lung and immune health). High intake of legumes, like white beans, has been shown to reduce the risk of all-cause cardiovascular mortality and to support gut health.

Dippable Options for Your Dairy Free Dish

Enjoy your dairy free spinach artichoke dip with chopped veggies and chips. I love using carrots in the “chip” slice shape as well as jicama sticks (find them pre-cut at Trader Joe’s).

When it comes to chips, I personally love a thin blue corn (yay for more color!), but bean chips have become a staple in our home – especially Beanfields’ brand. Some varieties of the latter provide 7 grams of fiber and 5 grams of protein per serving. Both are shown to boost feelings of fullness, so it’s easier to be more mindful when snacking.

You can also use the dip as a spread for toast with eggs {Tim’s favorite} in the morning. This dip can also add a flavor boost to a wrap or sandwich at lunch time.

Dairy Free Spinach Artichoke Dip

This dairy free spinach artichoke dip offers the creamy taste and texture you crave along with nutrients your body will love.

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Prep Time 10 mins

Cook Time 15 mins

Total Time 25 mins

Course Appetizer, Side Dish

Cuisine American

Ingredients

  

• ½ tbsp olive oil
• 1 small yellow onion, sliced thin or diced
• 2-3 cloves garlic minced
• 1 can cannellini, great northern, or other white bean, rinsed and drained
• 12 ounce can or jar artichoke hearts, packed in oil or water
• 1 cup cooked spinach, from fresh or frozen
• 1 tsp freshly squeezed lemon juice
• ¼ tsp dried oregano
• ½ tsp fresh ground black pepper
• ¼ tsp salt, if using no sodium beans
• 1/8 cup cashews, blended in food processor to a grated parmesan consistency optional

Instructions

 

• Heat oil in a pan over low-medium. Add garlic and onion, stir well and cover. Let cook 8-10 minutes, stirring occasionally to caramelize the onions. If onions stick to pan, add 1-2 tbsp water, stir and reduce heat to low.
• Add beans, garlic and onions, lemon juice, oregano, and pepper to food processor. Pulse for 45-60 seconds or until well blended. If very thick at this point, add 1-2 tablespoons of liquid from the jar of artichokes and pulse another 15-30 seconds or until you achieve a creamy consistency.
• Next add the artichokes and spinach. Pulse about 10-15 seconds or until well combined, but not so much that texture is lost.
• Serve at current temperature or, for a warm dip, place in a ceramic serving dish and heat in the oven at 350°F for 5 or more minutes. If you are adding "cashew parmesan", sprinkle on top before placing in the oven.

Keyword dairy free dip

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