This Spicy Hummus recipe is your new go-to for fresh veggies, pita chips, or adding a bold, spicy kick to sandwiches and wraps. It’s creamy, flavorful, and perfect as a party appetizer or a vibrant addition to a grain bowl.
This simple recipe takes just 5 minutes to make, so you’ll never feel the need to grab the grocery store version again. The secret? Harissa. Its smoky heat transforms this hummus into something truly special.
Since harissa pastes can range from mild to fiery, be sure to taste yours first. Start small, then adjust the spice level to match your taste buds. Once you try it, you’ll love how effortlessly it elevates any dish!
What is Harissa?
Harissa is a traditional chili paste that originates from North Africa, particularly Tunisia, where it’s a cornerstone of the cuisine. It’s also popular in other countries from Morocco, to Algeria, to Libya, with each region bringing its own spin to the recipe.
This flavorful paste is made with red chili peppers, garlic, olive oil, and spices like cumin, coriander, and caraway. Harissa is used in a variety of ways, from seasoning meats and vegetables to enhancing soups and stews. Its rich, smoky flavor has made it a beloved ingredient not only in North African kitchens but around the world.
In this Spicy Hummus recipe, harissa adds a touch of North African flair, transforming a simple dip into something unique and bold. You can find it in jars or tubes at many grocery stores, typically in the international aisle, or explore specialty markets for authentic options.
Why You Will Love This Delicious Hummus
Simple and Quick: This Easy Hummus Recipe comes together in just 5 minutes, making it perfect for busy days or last-minute gatherings.
Spicy Flavor: The addition of harissa gives it a smoky, bold kick that will make it one of your favorite dips.
Dietitian Approved Healthy Snack: Packed with plant-based protein and fiber, this hummus is as nutritious as it is delicious.
Versatile: Whether you’re scooping it up with fresh veggies, spreading it on a sandwich, or serving it with pita chips, this recipe works for every occasion.
Easy to Customize: Adjust the level of spice or add your favorite toppings like a drizzle of olive oil or a sprinkle of paprika for a personal touch.
This hummus is proof that healthy snacks can be simple, quick, and packed with bold, spicy flavor!
Tools
Food Processor or High-Speed Blender: Essential for achieving a smooth, creamy hummus.
Measuring Cups and Spoons: For accurate ingredient portions.
Citrus Juicer: Handy for extracting fresh lemon juice.
Rubber Spatula: Helps scrape down the sides of the food processor or blender for even blending.
Serving Bowl: For presenting your hummus beautifully.
Ingredients For This Spicy Hummus Recipe
Chickpeas (1 can, 15 oz): The base of any good hummus, chickpeas are high in fiber and plant-based protein, making this recipe as nourishing as it is delicious.
Harissa Paste (2 tbsp): The key ingredient that gives this recipe its signature smoky and spicy kick. Look for one with simple ingredients for the best flavor. I love Mina Harissa and all their varities.
Tahini (1/4 cup): Also known as sesame seed paste, this ingredient adds a creamy texture and heart-healthy fats to your hummus.
Olive Oil (2 tbsp + more for drizzling): A key ingredient for richness and smoothness, packed with monounsaturated fats.
Garlic Cloves (1-2): Whether you prefer raw for a bold punch or roasted for a sweeter, mellow flavor, garlic adds depth to your hummus.
Fresh Lemon Juice (2-3 tbsp): The perfect way to brighten flavors and balance the richness of tahini and olive oil.
Water (2-4 tbsp): Adjusts the texture of your hummus to make it as creamy or thick as you prefer.
Cumin (1/2 tsp, optional): Adds warmth and enhances the savory profile of your own hummus.
Smoked Paprika (1/2 tsp, optional): A sprinkle of smoky depth that complements the harissa beautifully.
Salt and Pepper (to taste): Enhances all the flavors without overpowering the key ingredients.
Creative Ingredient Swaps and Add-Ins for Your Hummus
Get creative with your hummus by swapping ingredients or adding extras to suit your taste! Here are some ideas to make this recipe even more versatile:
Swap Sesame Paste with Almond Butter: Out of tahini? Almond butter is a great option for a creamy texture and a subtle nutty flavor.
Use Canned or Dry Beans: If you prefer to cook your own, dry beans are a budget-friendly alternative to canned. Simply soak and cook them before using.
Add Fresh Jalapeño or Red Pepper Flakes: For extra heat, toss in a sliced fresh jalapeño or a pinch of red pepper flakes.
Try Lime Juice Instead of Lemon: Swap fresh lemon juice for lime juice to give your hummus a citrusy, tangy kick.
Incorporate Roasted Red Peppers: Blend in roasted red peppers for a smoky sweetness that pairs beautifully with harissa.
Experiment with Chipotle Flavor: Replace harissa with chipotle paste or sauce for a smoky, spicy alternative.
Step By Step Instructions
Prepare the Ingredients
Start by draining and rinsing the chickpeas thoroughly to remove excess sodium and improve the flavor. For an ultra-smooth hummus, take the time to remove the skins from the chickpeas. Simply rub them gently between your fingers or in a clean kitchen towel. This step isn’t required but makes a noticeable difference in the final texture.
Blend the Base
Add the chickpeas, tahini (sesame seed paste), harissa paste, olive oil, garlic cloves, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste. Tip: Stop and scrape down the sides as needed to ensure all the ingredients are evenly incorporated.
Adjust Texture with Ice Cubes
Add 2-3 ice cubes to the mixture and blend again. The ice cubes help create a silky, creamy texture that’s difficult to achieve otherwise. If the hummus is still too thick, add water 1 tablespoon at a time while blending until it reaches your desired consistency. Tip: For a richer flavor, you can use aquafaba (the liquid from the chickpea can) instead of water.
How to Serve Your Homemade Hummus
This homemade recipe is as versatile as it is delicious, making it perfect for a variety of occasions. Serve it as part of a spread of delicious appetizers, or enjoy it as a snack or light meal.
Pair your hummus with fresh vegetables like carrots, cucumbers, and bell peppers for a healthy, satisfying option. For a heartier bite, serve it with warm, homemade pita bread or crispy tortilla chips. It also makes a flavorful addition to grain bowls, wraps, or sandwiches.
No matter how you enjoy it, this hummus will quickly become a staple in your kitchen for every occasion!
Storage Tips for Your Homemade Hummus
To keep your hummus fresh, transfer it to an airtight container and store it in the refrigerator. It will stay delicious for 4-5 days, making it perfect for meal prep or enjoying throughout the week.
For longer storage, you can freeze hummus. Place it in a freezer-safe container, leaving a little space at the top for expansion. It will keep well in the freezer for up to 3 months. To use, thaw the hummus in the refrigerator overnight and stir well before serving.
Tip: Adding a drizzle of olive oil on top before freezing can help preserve its texture.
2tbspharissa pasteadjust to taste for your preferred heat level
¼cuptahini
2tbspolive oil
2cloves garlic, minced
3tbsplemon juicefresh squeezed is best
½tspcumin
½tspsmoked paprika
sea salt and black pepper to taste
3-4ice cubes
Instructions
Prepare the Ingredients:
Drain and rinse the chickpeas thoroughly. For an extra smooth texture, remove the skins by gently rubbing them between your fingers or using a clean kitchen towel.
Blend the Base:
Add the chickpeas, tahini, harissa paste, olive oil, garlic, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste.
Adjust Texture with Ice Cubes:
Add 2-3 ice cubes and blend again until smooth and creamy. If the texture is still too thick, add water 1 tablespoon at a time while blending to reach your desired consistency.
Serve and Enjoy:
Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with a sprinkle of smoked paprika or your favorite toppings. Pair with fresh veggies, pita chips, or use as a flavorful sandwich spread.
Date Caramel with Almond Butter is a sweet, rich, and decadent alternative to traditional caramel, offering all the flavor without the guilt. Made from naturally sweet dates, this creamy caramel is gluten-free and dairy-free. It contains no butter, no cream, just wholesome ingredients like dates, vanilla, and a touch of almond butter. It’s the perfect treat for anyone looking to enjoy indulgence the flexitarian way!
Why I Made This Sauce
I’ve always loved smoothies with a touch of date caramel as a garnish, so I decided to create my own! Here’s why I love this recipe:
Simple and Quick: Easy to make with just a few ingredients.
Versatile Uses: Perfect for smoothies, apple slices, oatmeal, yogurt, cookies, brownies, or ice cream.
Natural Sweetness: A spoonful in my smoothies adds just the right amount of sweetness.
This date caramel has become a go-to in my kitchen for elevating everyday treats!
Ingredients for Flexitarian-Friendly Date Caramel Sauce
Pitted dates: Naturally sweet and full of fiber, these form the base of the caramel.
Almond butter: Adds a creamy, nutty richness while keeping it dairy-free.
Hot water or almond milk: Choose almond milk for extra creaminess or hot water for a lighter option.
Vanilla extract: Enhances the caramel flavor with warm, aromatic notes.
Kosher salt: Balances the sweetness and elevates the flavor.
How to Make Date Caramel Sauce
1. Prepare the Dates
Remove any pits if the dates aren’t already pitted.
2. Soften the Dates
Place the pitted dates in a heatproof bowl.
Pour hot water (boiling works best) over the dates to cover them.
Let the dates soak for 15–20 minutes to soften, making them easier to blend.
3. Blend the Ingredients
Transfer the soaked dates and their water to a high-speed blender or food processor.
Add almond butter, vanilla extract, and kosher salt.
Start blending at a low speed, gradually increasing to high speed.
Scrape down the sides as needed and blend until smooth and creamy.
4. Adjust the Consistency
If the caramel is too thick, add more hot water or almond milk, one tablespoon at a time, until it reaches your desired consistency.
Date Caramel Versatility
This recipe is endlessly adaptable to fit your tastes and needs:
Adjust the Consistency: Thin the caramel with water, almond milk, oat milk, coconut milk, or coconut cream.
Add Extra Flavor: Mix in almond butter, peanut butter, or a drizzle of maple syrup.
Sweeten it Up: Enhance the richness with a touch of chocolate or extra vanilla.
FAQ (Ask A Dietitian!)
Which type of dates tastes like caramel?
Medjool dates taste like caramel. They are sweet, rich, soft, and chewy.
Are dates good for health?
Dates are a good source of essential nutrients like potassium, magnesium, vitamin B6, and fiber. They are naturally sweet making them an excellent substitute for refined sugar in recipes and snacks. Dates are used in smoothies, baked goods, and other dishes.
Place the pitted dates in a heatproof bowl.Pour the hot water over the dates to soften them.Let the dates soak in the hot water for 15-20 minutes. This will make them easier to blend into a smooth caramel.
Blend the ingredients
After soaking the dates, transfer them along with the soaking water to a high-speed blender, then add the remaining ingredients to the high-speed blender. Blend at a low speed and gradually increase to high. Blend until the mixture becomes smooth and creamy, scraping down the sides of the blender.
Adjust the Consistency
If the date caramel is too thick, you can add more hot water 1 tbsp at a time.
If you’re looking for a creamy, tangy, and absolutely delicious Caesar dressing that’s also flexitarian-friendly, you’re in the right place!
This Creamy Cashew Caesar Dressing swaps traditional ingredients like anchovies and dairy for plant-based alternatives. Whether you’re tossing it with crisp greens or using it as a dip, this versatile dressing is sure to become a staple in your kitchen.
Ready in under 30 minutes and made with simple, wholesome ingredients, this recipe is perfect for anyone looking to add a healthy twist to their meals!
Why I Love This Recipe
This Creamy Cashew Caesar Dressing has become a staple in my kitchen, and here’s why:
Simple Ingredients
This recipe uses pantry staples like cashews, nutritional yeast, and Dijon mustard, making it easy to whip up without a special trip to the store.
Ready in Under 30 Minutes
With quick soaking for the cashews (or skipping soaking with a high-speed blender), you can have this dressing blended and ready to enjoy in no time.
Flexitarian-Friendly
This recipe delivers all the creamy, tangy flavors of a classic Caesar dressing without the dairy or anchovies, making it perfect for those who enjoy plant-based meals without strictly adhering to vegan or vegetarian diets.
Customizable
You can easily tweak the flavors to suit your taste—add more lemon for tang, caper brine for saltiness, or garlic powder for extra kick.
Versatile
Whether you’re dressing up a salad, drizzling over roasted veggies, or using it as a dip, this creamy dressing elevates any dish effortlessly.
Ingredients
Cashews: The creamy base of this Caesar dressing, soaked cashews blend into a smooth and velvety texture that mimics traditional Caesar dressing’s richness—without the dairy. They’re also a great source of healthy fats and plant-based protein.
Water: Helps achieve the perfect consistency for your dressing. Adjust the amount to suit your desired thickness.
Lemon Juice: Adds a fresh, tangy brightness to the dressing, balancing the creamy cashews with a burst of citrus.
Nutritional Yeast: This plant-based pantry staple contributes a savory, cheesy flavor while offering a boost of B vitamins.
Apple Cider Vinegar: Brings a subtle tangy depth to the dressing while adding gut-friendly probiotics.
Dijon Mustard: Adds a mild heat and zesty complexity that makes the dressing pop.
Capers and Caper Brine: The salty, briny essence of capers and their liquid replicate the umami of anchovies traditionally found in Caesar dressing, keeping this version flexitarian-friendly.
Garlic Powder: Provides a mellow, garlicky kick that’s essential for a Caesar dressing.
Salt and Pepper: Simple seasonings that enhance and balance the flavors of all the ingredients.
Step-By-Step Instructions For This Vegan Caesar Dressing
Prepare the Cashews:
Soak 1 cup of raw cashews in hot water for 15–20 minutes or overnight in cold water. This softens them, making them easy to blend.
Blend the Base:
Drain the soaked cashews and add them to a blender or food processor along with 1/2 cup of water, 2 tablespoons of fresh lemon juice, and 2 tablespoons of apple cider vinegar.
Add Flavor Boosters:
Add 1 tablespoon of Dijon mustard, 2 tablespoons of nutritional yeast, 1 tablespoon of capers, and 1 tablespoon of caper brine to the blender.
Season the Dressing:
Sprinkle in 1 teaspoon of garlic powder, 1/2 teaspoon of salt, and a generous pinch of freshly cracked black pepper.
Blend Until Smooth:
Blend the mixture on high until the dressing is completely smooth and creamy. If it’s too thick, add water 1 tablespoon at a time until you reach your desired consistency.
Taste and Adjust:
Taste the dressing and adjust the seasoning. Add more lemon juice for brightness, Dijon for a tangy kick, or salt and pepper to taste.
Store and Serve:
Transfer the dressing to an airtight container and refrigerate for at least 30 minutes to let the flavors meld. Serve over your favorite salad, as a dip, or drizzled over roasted veggies.
How To Use This Creamy Cashew Dressing
This versatile Creamy Cashew Caesar Dressing is perfect for adding a flavorful twist to your meals. Here are some of my favorite ways to use it:
Classic Caesar Salad
Toss it with crisp romaine lettuce, crunchy croutons, and a sprinkle of vegan Parmesan for a light yet satisfying Caesar salad.
Veggie Platter
Serve as a creamy dip for fresh veggies like carrots, cucumbers, and bell peppers—perfect for snacking or entertaining.
Grain Bowls
Drizzle over your favorite grain bowls featuring quinoa, roasted veggies, and a plant-based protein for a wholesome meal.
Dipping Sauce
Use it as a dip for plant-based chicken nuggets, sweet potato fries, or roasted potatoes for a fun and flavorful addition.
Wraps and Sandwiches
Spread it on wraps or sandwiches to add a creamy, tangy kick to your lunchtime favorites.
Roasted Veggies
Toss it with roasted Brussels sprouts, cauliflower, or broccoli for an irresistible side dish.
Tips For Success
Here are a few tips to help you make the perfect Creamy Cashew Caesar Dressing:
Soaking Cashews:
Soaking cashews softens them, making it easier to achieve a smooth texture. Use hot water for a quick soak (15–20 minutes) or cold water for an overnight soak. If you’re short on time and have a high-speed blender, you can skip soaking entirely.
Blending:
A high-speed blender ensures the creamiest consistency, but a food processor or immersion blender can work in a pinch. For the smoothest results, pause occasionally to scrape down the sides.
Storage:
Store the dressing in an airtight container in the fridge for up to 5 days. Note that the dressing thickens as it chills—simply whisk in a splash of water or lemon juice to adjust the consistency before serving.
Adjusting Flavors:
Taste the dressing after blending and adjust to your liking. Add more lemon juice for brightness, caper brine for saltiness, or nutritional yeast for extra savory flavor.
Refrigeration Tip:
If the dressing separates slightly in the fridge, give it a quick stir or shake to bring it back together.
1cupRaw cashew pieces Technically the cashews have been steamed so they are not truly "raw". Actual raw cashews are not safe to eat. See note for if using roasted cashews.
5tbspWater, divided or more per desired consistency
1/4cupAvocado oil
2tbspLemon juiceabout 1 lemon or use a white vinegar like rice wine or champagne.
2tbspNutritional yeast
1tbspApple cider vinegar
1tbsp Dijon Mustard
1tbspCapers
1/2tbsp Caper brine
1tspGarlic powder
1/4tspKosher salt
1/4tspWhite pepper
Instructions
Add all ingredients except water and avocado oil to a food processor.
Turn the food processor on low speed and slowly drizzle in oil.
After 30 seconds, turn off the food processor and scrape down the sides.
Continue to blend the dressing for 5 to 7min, adding 1 tbsp of water at a time until desired consistency, scraping down the sides of the food processor as needed. **Note: For a thinner salad dressing, add more water or avocado oil, one tablespoon at a time.
Notes
If you are using roasted cashews, soak the 1 cup of cashews in 4 cups of water overnight. Drain the cashews before using in this recipe.
This Cashew Caesar dressing has quickly become a new favorite! It captures all the rich, creamy, and salty goodness of a traditional Caesar dressing but is completely plant-based, no store-bought vegan mayo required. Not a fan of anchovies? This Caesar salad recipe is perfect for you! It captures that classic anchovy flavor without using any anchovies at all.
So, how do I achieve that classic Caesar taste without mayo? It’s simple, I use cashews! Cashews bring a buttery, slightly nutty flavor that enhances the dressing without overwhelming it, unlike peanuts might. This makes cashews the perfect base for my mayo-free Cashew Caesar Dressing. Plus, they’re packed with unsaturated fats, fiber, and protein, making this dressing both delicious and nutritious!
Ingredients for This Healthy Caesar Salad
This healthy Caesar salad is a flavorful twist on the classic, made with fresh kale or romaine, crunchy homemade croutons, and a creamy homemade dressing, with optional protein add-ins for a heartier meal.
Kale – Use curly or lacinato kale, or swap for crisp romaine lettuce.
Optional Add-ins: For added protein, include crispy breaded tofu, soy curls, or, if you’re not plant-based, chicken breast.
Ingredient List For This Creamy Caesar Salad Dressing
This easy caesar dressing is one of my go-to favorites, featuring simple ingredients that deliver a creamy, garlicky, tangy, bold, and briny flavor. It’s so easy to make—you can shake it up in a mason jar or blend it with an immersion blender!
Cashews: The base of this Cashew Caesar Dressing. Cashews are commonly used in vegan recipes for their buttery texture and mild flavor, making them perfect for creamy dressings.
Nutritional Yeast: Packed with B vitamins, it gives the dressing a cheesy flavor, essential in plant-based Caesar dressings.
Lemon Juice & Apple Cider Vinegar: These ingredients provide the necessary acidity. Lemon juice, whether fresh or from a bottle, is key for replicating the bright flavor of traditional Caesar dressing.
Capers & Caper Brine: These give the dressing a vinegary, lemony tang, acting as the vegan alternative to anchovy paste.
Dijon Mustard: Adds a sharp, tangy, and slightly spicy kick to the dressing.
Garlic Powder: A Caesar dressing staple, garlic brings depth. I opt for garlic powder here for a milder, more balanced garlic flavor however if you want a more garlicy flavor profile you can use fresh garlic cloves.
Avocado Oil: Adds richness and smooth texture. You can substitute extra virgin olive oil or vegetable oil if preferred.
Black Pepper: For seasoning and a bit of spice.
Water: To thin the dressing to the perfect consistency. Without it, the dressing would be too thick.
How To Make This Creamy Dressing
This, no mayo, creamy caesar dressing recipe is almost as easy as the basic oil and lemon vinaigrette. Once you make this Creamy Cashew Ceasar, you will have made a delicious dressing that can last for days in the fridge. Furthermore, if you make extra Cashew Caesar Dressing, you can use it all week long as part of your meal prep.
Step 1: Quick soak the cashews
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
Cashews, a Nut and a Heart Healthy food
Cashews, like many nuts, are a fantastic addition to a balanced, heart-healthy diet. In fact, nuts are one of the food groups recognized by the American Heart Association (AHA) as heart-healthy.
You may have noticed the Heart-Check Mark on certain food packaging, but what does this symbol signify? For a food to earn the Heart-Healthy symbol, it must meet three key criteria:
Be a good source of naturally occurring nutrients.
Contain limited amounts of saturated and trans fats.
Have controlled sodium levels.
Didn’t see the check on your favorite food? No need to worry—many fresh, unprocessed foods like peaches, tomatoes, broccoli, and locally grown hazelnuts don’t require packaging but are still heart-healthy.
5 Easy Ways to Add Nuts to Your Diet
Swap out salty chips for a handful of nuts for a satisfying, healthier snack.
Blend cashews or almonds into your smoothies for added healthy fats and protein.
Sprinkle chopped nuts on your salad for extra crunch and a boost of protein.
Stir sliced or whole nuts, like almonds or hazelnuts, into your morning cereal—hot or cold.
Serve nuts as part of a charcuterie board or alongside fresh fruit for a wholesome snack.
Nuts are a simple, delicious way to incorporate heart-healthy nutrients into your meals and snacks!
FAQ (Ask a Dietitian!)
Can I still get the traditional Caesar salad taste without anchovies?
Absolutely! While traditional Caesar dressing relies on actual anchovies for their salty, umami taste, this recipe substitutes them with capers and caper brine, which deliver a similar tangy, briny essence. Cashews contribute a rich, creamy texture that mimics the classic dressing perfectly. Additionally, you can enhance the flavor further by incorporating ingredients like miso paste, soy sauce, vegan Worcestershire sauce, or even a dash of liquid smoke to capture that savory depth. If you are not following a vegan diet, fish sauce also makes for a good alternative to whole anchovies.
Is a mayo free-Caesar dressing healthier than the traditional version?
A mayo-free Caesar dressing can be healthier than the traditional version. Homemade mayo-free dressings avoid preservatives and artificial ingredients commonly found in store-bought dressings. This plant-based Caesar dressing is made without eggs, dairy, or anchovies, relying on cashews for creaminess and nutritional yeast for a cheesy flavor. Cashews provide heart-healthy fats, fiber, and protein, while the dressing is free from processed ingredients like store-bought vegan mayo.
Vegan Kale Caesar Salad with Cashew Caesar Dressing
Sarah Harper MS, RD, LDN
This is my surefire Kale Caesar Recipe. What makes it so great? It's ability to be customizable and adaptable.
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
Notes
The toppings can all be omitted or changed up. I recommend keeping crunchy in the salad topper like croutons, seeds, nuts, or a crunchy veggie. For more protein some tried and true additions include grilled shrimp, roasted chicken, or baked tofu.
This Spinach and Artichoke Dip is one of my all-time favorite appetizers. It’s a crowd-pleaser that comes together quickly, no baking instructions required! While I do love a classic hot spinach artichoke dip, this cold variation is equally irresistible and perfect for last-minute gatherings.
This dip holds a special place in my culinary journey. It traces back to one of my earliest kitchen experiences: Spinach Pinwheels, a creamy spinach artichoke filling wrapped in tortillas and sliced into bite-sized rounds. The original recipe comes from a beloved Land O’Lakes cookbook that my mother has cherished for nearly three decades. It’s a dish steeped in family tradition, love, and the beginnings of my passion for cooking.
As I grew older and my interest in nutrition blossomed, I reimagined that same filling as a dip for fresh veggies. It was a simple yet profound shift, and you could say it sparked my love affair with all things veggie-based. To this day, it remains one of my go-to appetizers, easy to make, undeniably delicious, and a nostalgic nod to the start of my culinary adventures.
Whether you’re serving it at a party or enjoying it as an afternoon snack, this Spinach and Artichoke Dip is guaranteed to delight!
Why You Will Love This Easy Appetizer
With its creamy texture, bold flavor, and simple prep, this Spinach and Artichoke Dip is bound to become your go-to for game days, your next party, or snack cravings.
Family-Favorite Flavor: This dip is a household favorite, beloved by my entire family. It’s rich, creamy, and packed with classic spinach-artichoke goodness.
No Mayo, More Protein: Made with protein-packed Greek yogurt instead of mayo, it’s a more nutritious option without sacrificing taste.
Quick & Easy: No baking, no crockpot, and ready in under 15 minutes. It’s perfect easy recipe for busy days or last-minute entertaining.
Game Day Essential: A healthier spin on a game-day classic, this dip pairs perfectly with crunchy veggies, chips, or pita. It’s sure to be a hit with your crowd!
Versatile & Make-Ahead: Serve it as a dip, spread it on wraps, or use it as a filling for pinwheels. Make it ahead of time for easy prep before parties or events.
Ingredients for this Spinach Artichoke Dip Recipe
Every ingredient in this Spinach Artichoke Dip was chosen with balance and flavor in mind. Here’s why they make the cut and how they align with a flexitarian lifestyle:
Mayonnaise: Provides a rich, creamy texture with a hint of tang. Use a high-quality mayo or even an avocado-oil-based version for heart-healthy fats.
Greek Yogurt: My favorite protein-packed alternative to sour cream! It adds creaminess without excess saturated fat and gives the dip a slight tang.
Red Onion: Fresh, sharp, and slightly sweet, red onion adds depth and a satisfying crunch. Its bright purple gives the dip a pop of color too.
Frozen Spinach: A convenient way to pack in fiber, iron, and antioxidants. Thawing and draining removes excess water, ensuring the dip stays thick and creamy.
Water Chestnuts: The secret ingredient in this dip, water chestnuts! They provide a refreshing crunch while keeping the dish light. They’re low in calories but high in texture.
Artichokes: A fiber-rich superstar that adds a unique, earthy flavor. Artichokes are also a source of prebiotics, promoting gut health.
Garlic Powder, Salt, and Pepper: The simple, classic seasonings enhance the dip’s savory notes. Garlic powder vs fresh garlic adds flavor without overpowering the delicate balance of the other ingredients.
Blended Cashews: Blend soaked cashews with water or plant milk for a creamy mayo alternative.
Greek Yogurt
Vegan Yogurt: Use unsweetened, plain coconut, almond, or soy yogurt. I like CocoJune
Silken Tofu: Blend for a creamy, protein-packed option.
Vegan Sour Cream
Step By Step Instructions for Spinach and Artichoke Dip
Prepare Spinach
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.
For an alternative, run the frozen spinach under lukewarm water in a colander, breaking it apart with your hands as it softens.
Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.
Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Spinach is rich in iron and vitamin K, and finely chopping it can help picky eaters or kids enjoy its benefits without noticing large chunks.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.
Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.
Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
This thoughtful preparation brings out the best in each vegetable while keeping the dip flavorful, nutrient-dense, and perfect for flexitarian living.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.
Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.
Mix & Adjust: Mix until fully combined. Taste and fine-tune by adding a little extra salt, pepper, or spice. A dash of lemon juice can brighten the flavors and balance the richness, if desired.
Season and Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.
For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Refrigerate: Store the dip in an airtight container in the refrigerator for up to 3-4 days. The flavors deepen as it sits, so it may taste even better the next day!
Avoid Freezing: This dip isn’t ideal for freezing since the texture can become watery as the spinach and yogurt release moisture after thawing.
How to Refresh It: If the dip becomes a bit watery after being stored, simply give it a good stir before serving. If needed, add a small spoonful of Greek yogurt to restore its creamy texture.
Serving After Storage: Serve the dip cold straight from the fridge, or let it sit at room temperature for about 10-15 minutes to take the chill off for a creamier consistency.
Let’s Talk Dippers!
Need some veggie dipper ideas for this easy spinach artichoke dip, I got you. The right dippers can take your Spinach Artichoke Dip from good to unforgettable. These colorful, nutrient-rich veggies are perfect for scooping up creamy goodness while keeping the snack fresh and light.
Here’s how to prepare them for maximum appeal:
Bell Peppers: Slice into flat strips for sturdy scooping. Opt for a mix of red, yellow, and orange peppers to add a vibrant, sweet crunch that complements the creamy dip.
Radishes (Watermelon and Salad Varieties): Use small salad radishes whole for an easy-to-grab dipper with a crisp, peppery bite. For watermelon radishes, thinly slice into half-moons or full rounds to highlight their striking pink interiors. Their distinct flavors and textures add visual interest and a subtle spiciness to every bite.
Cherry Tomatoes: Serve whole for a juicy, one-bite dipper. Their natural sweetness pairs perfectly with the savory flavors of the spinach and artichoke.
Carrots: Slice into classic sticks or cut them into diagonal coins for a unique twist. This shape provides a larger surface area for scooping while maintaining their satisfying crunch.
Cucumber: Cut them into thick, oblong chips. The fresh, hydrating crunch of cucumber is a refreshing contrast to the dip.
Parsnips: Slice parsnips into thin sticks or rounds and serve raw for an unexpected nutty-sweet flavor. Alternatively, roast them lightly for a softer, caramelized texture that still holds up as a dipper.
Flexitarian-Friendly Tips
This Spinach Artichoke Dip is already a fantastic option for flexitarian lifestyles, but here are some easy ways to adapt it further to suit different dietary needs or preferences:
Boost the Protein: Swap some or all of the mayonnaise for additional Greek yogurt to increase the protein content while keeping the dip creamy.
Make It Vegan: Replace the mayo and Greek yogurt with plant-based alternatives like vegan mayonnaise and coconut yogurt for a dairy-free version.
Add Fresh Herbs: Enhance the flavor with chopped parsley, dill, or chives to bring a fresh, herbaceous note.
Experiment with Veggies: Consider blending in roasted red peppers or sun-dried tomatoes for added color and flavor.
Serve with Variety: Pair the dip with an array of fresh-cut vegetables, like carrots, cucumbers, bell peppers, and radishes, or opt for whole-grain crackers or pita for a hearty flexitarian snack.
These simple tweaks allow you to customize the dip while staying true to the flexitarian ethos of balance and variety!
FAQs (Ask a Dietitian!)
Can You Freeze Spinach Artichoke Dip?
Yes, you can freeze this recipe. However, the texture might change slightly upon thawing due to the dairy ingredients in this recipe.
If the dip separates, give it a good mix to recombine the ingredients.
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.Mix & Adjust: Mix until fully combined. Taste and adjust salt, pepper, or spice as needed.
Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Notes
To make Vegan: Use Vegan Mayo and dairy-free, vegan Yogurt.Spinach: Note, if you forget to drain this dish it will be super liquidy! Trust me, I've done it a couple times! To thaw and drain, put in the microwave for ~4 minutes or until spinach is no longer frozen. Allow spinach to cool, then plop into an old, clean dish rage to rinse out the water. You could also use cheese cloth.Dippers: I've used many dippers with this recipe, tortilla chips (store bought or homemade, pita chips, vegetables, fresh cut or ripped bread, and crackers! My favorite, vegetables. I usually have some sort of vegetable available for dipping!
Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)
This lower fat alfredo sauce recipe takes a plant-powered twist by using soaked cashews and unsweetened soy milk as the creamy base. Nutritional yeast adds the essential “cheesy” flavor, while garlic, onion, and lemon juice provide layers of depth and brightness.
It’s an ideal option for an easy weeknight dinner, offering a quick, satisfying, and wholesome meal solution.
As a Flexitarian Dietitian, Here’s Why This Recipe Stands Out
Simple ingredients for a healthier Alfredo sauce that’s quick and easy to make with items from your local grocery store.
Healthy recipe that’s plant-powered with creamy soaked cashews and protein-packed unsweetened soy milk.
Delicious recipe with bold flavor thanks to nutritional yeast, garlic, lemon juice, and sautéed onion.
Lower fat Alfredo sauce that’s rich, creamy, and satisfying without relying on heavy cream or butter.
Versatile and meal-prep friendly. Make it ahead of time and enjoy it fresh or as leftovers the next day.
This sauce isn’t just a “healthier version” of Alfredo, it’s a completely elevated recipe that’s plant-forward, protein-packed, and rich in flavor. It’s perfect for anyone looking for a nourishing, creamy option that’s as comforting as the classic.
Ingredients
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes. Soaking softens the cashews, making it easier to blend into a creamy sauce. Cashews bring healthy fats to the recipe, supporting heart health and satiety.
Unsweetened Soy Milk (1 1/2 cups): Soy milk is a nutritional powerhouse — it’s naturally high in protein, which isn’t something you’d normally get from traditional Alfredo sauce. The protein keeps you fuller for longer!
Nutritional Yeast (3 tablespoons): This is the “secret weapon” for cheesy flavor in vegan and plant-based recipes. As a dietitian, I love recommending it because it’s rich in B12, a nutrient that’s crucial for energy production, especially for those following a plant-forward diet.
Lemon Juice (2 tablespoons): Brightens and balances the richness of the sauce. It’s also a source of vitamin C, which can aid in the absorption of certain nutrients like iron when paired with plant-based meals.
Onion (1 medium, finely chopped):Cooking onion with olive oil builds a flavorful base for the sauce. It also provides prebiotics, which support gut health by feeding beneficial gut bacteria. I do not recommend swapppign the fresh onion for onion powder. The sauteed onion adds bulk and texture to the sauce.
Garlic Clove (4 cloves, minced): Garlic’s bold flavor is essential in any Alfredo recipe. Garlic also contains allicin, which has been linked to heart health benefits. For a milder garlic flavor, you can swap in 1/2 teaspoon of garlic powder. Option to use 1/2 tsp garlic powder.
Olive Oil (1 tablespoon, plus extra for sautéing): Olive oil is a heart-healthy fat that’s rich in antioxidants and monounsaturated fats. It adds richness to the sauce while enhancing the flavors of onion and garlic.
Pasta water or water: optional to use a little bit or more for thinning
Step-By-Step Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside. (RD Tip: If you’re short on time, boiling water works in a pinch — soak for 30 minutes to achieve a similar result.)
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat. (RD Tip: I add the garlic seperately to ensure it doesn’t burn.)
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed. (RD Tip: If you’re adjusting the consistency, add water (or soy milk) a tablespoon at a time, blending between additions to avoid over-thinning.)
Serving Ideas & Flexitarian Tips
My version of Alfredo sauce is as versatile as it gets.
Use it to create these delicious healthier recipes:
Pasta Night Upgrade: Toss it with fettuccine or your favorite pasta and garnish with fresh parsley, for a comforting, creamy fettuccine alfredo. Using protein pasta in this classic dish is a great way to boost the protein content of the meal and make it more filling.
Vegetable Casseroles: Use it as a sauce base for baked casseroles, like a dairy-free “creamy broccoli bake.”
Grain Bowls: Drizzle it over whole grains (like quinoa or farro) and roasted veggies.
Pizza Sauce: Top it with Italian seasoning, fresh vegetables, and plant-based proteins like beans or tofu. Finish with vegan or traditional mozzarella and a sprinkle of shredded Parmesan cheese.
Dip for Veggies: Serve thick and as a dip for roasted veggies or crackers.
Why This Recipe Works for Flexitarians
As a flexitarian dietitian, I’m always looking for recipes that meet these criteria:
Flavor: This sauce delivers bold, cheesy, umami-rich flavor that’s just as satisfying as traditional Alfredo.
Nutrition: Packed with plant-based protein, heart-healthy fats, and essential vitamins like B12, it’s a functional way to incorporate whole foods into your diet. This sauce is lower in fat than traditional Alfredo sauces.
Sustainability: Plant-based meals like this are lower in environmental impact, making them a great choice for those who want to eat more sustainably.
Common Questions & RD Answers
1. Can I make this healthy alfredo sauce recipe ahead of time?
Yes! This sauce keeps well in the refrigerator for up to 5 days. Reheat on the stovetop or microwave, adding a splash of water or soy milk to thin if needed.
2. Can I freeze it?
Yes. Store it in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge and re-blend or whisk to bring it back to its smooth consistency.
3. What if I’m allergic to nuts?
Swap the cashews for sunflower seeds, tofu, or white beans. The texture will be a little different, but it’s still delicious and creamy.
4. What if I’m allergic to soy?
If you’re allergic to soy, you can substitute soy milk with oat milk, almond milk (if not allergic to nuts), coconut milk, or other non-dairy milk alternatives. Double-check any store-bought non-dairy milks for potential cross-contamination with soy.
4. Can I make this oil-free?
Yes! Sauté the onion and garlic in a splash of water or veggie broth instead of olive oil.
Wrapping Up
As a flexitarian dietitian, my goal is to help you create meals that are both delicious and nourishing. This Healthy Homemade Alfredo Sauce is one of my favorite examples of how to take a classic comfort food and give it a more wholesome, plant-powered twist.
Let me know how you customize it! I’d love to hear your personal twist on this versatile sauce.
Healthier Alfredo Sauce (100% Plant-Based)
Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
⅓cupwaterfor thinning - adjust as needed to reach desired consistency
Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
Notes
Recipe Yield: Approximately 4 cupsServing Size: ½ cup per serving (yields 8 servings total)
