Nutrition
Calories: 189kcal | Carbohydrates: 13.2g | Protein: 14.6g | Fat: 7.3g | Fiber: 6g
This high protein Spinach and Artichoke Dip is so delicious!! Instead of mayonnaise and fat that is normally used to make this dip, this uses silken tofu!
Servings servings
Ingredients
- 12 oz Extra Firm Silken Tofu I use Mori-Nu
- 1/2 Onion, medium diced
- 4 cloves Garlic minced
- 14 oz Artichoke hearts drained VERY WELL
- 3 cup Baby Spinach
- 1/2 cup Soy Milk unsweetened
- 3/8 cup Nutritional Yeast
- 1 1/2 tbsp Lemon Juice
- 1 tsp Salt
- 1/2 tsp Onion Powder
- 1/2 tsp Garlic Powder
- 3 servings Vegan Parmesan I use Follow Your Heart
Instructions
- Pre-heat oven to 375 F (191 C).
- In a medium-heat skillet, saute onions until translucent. Add garlic and saute for another 3 - 5 minutes, stirring regularly to avoid burning.
- Drain artichokes very well; I recommend using a cheese cloth. If you have whole hearts, chop those up a bit.
- In a blender, blend the milk, nutritional yeast, tofu, spices, and lemon until smooth and creamy.
- In a medium-heat skillet, saute the spinach; you want to get most of the moisture out of it.
- In the blender, add the cooked spinach, onion, garlic and artichoke. Pulse until it's all mixed in. Do not just blend - we want it chunky. If your blender can't pulse, just mix everything together in a bowl.
- Add the dip to a casserole dish. Add the vegan parmesan on top.
- Cook for 30 - 40 minutes. I like to broil it for a couple of minutes at the end to brown the parmesan.
Equipment
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Notes
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PDV High Protein Spinach and Artichoke Dip
Did you make this recipe?Mention @proteindeficient.vegan
This high protein spinach and artichoke dip is perfect for potlucks and family gatherings or just a little Wednesday night snack! The protein in this dish comes from silken tofu and nutritional yeast. It’s much lighter and healthier than typical spinach and artichoke dips because we aren’t using mayo.
This is great served with tortilla chips or crackers (especially triscuits)! We also like smearing this on a high protein (Mission Plant Protein Tortillas) and throwing it in the oven for a few minutes for a nice flatbread-like snack!
I also have a spinach and artichoke pasta recipe if you want the same flavors, but aren’t in the mood for a dip!
Ingredients
- Extra Firm Silken Tofu – make sure to use silken tofu for this recipe. If you use normal tofu (firm/extra firm), it will not turn out the same at all because they have very different texture/taste. Any silken tofu will work great!
- Onion, Garlic.
- Artichoke hearts – I use canned, because I’m lazy and have never purchased a fresh artichoke! If you’re also using canned, make sure to drain these very, very well otherwise the dip will be watery. These should be chopped – think of the size of chunk you’d want to bite into and go with that. You don’t want massive chunks.
- Baby spinach – I like to use fresh, but you can use frozen if you want – just make sure you get all of the excess water out of it.
- Soy milk – I prefer soy milk, as it has the best macros of the plant-based milks. You can substitute this with whatever plant-based milk you prefer – I would recommend sticking to a more creamy option like Oat Milk though.
- Nutritional Yeast – this is a shelf-stable ingredient often used in vegan cooking to add a savory and cheesy taste to food. You can find it at most grocery stores and also purchase it online.
- Lemon Juice – I use fresh lemon juice, but bottled lemon juice will work too.
- Salt, onion powder, garlic powder.
- Vegan Parmesan – I prefer Follow Your Heart Parm for this – the one in the container, not the shaker. It browns up really nice in the oven so it’s my go-to for recipes like this!
Directions
- Pre-heat the oven to 375 F (190 C).
- Peel and dice the onions.
- Peel and mince the garlic.
- In a medium-heat skillet, saute onions until translucent. This will take around 3 – 5 minutes. Stir regularly to avoid burning/sticking to the pan.
- Add the minced garlic and saute for another 3 – 5 minutes, stirring regularly to avoid burning.
- Drain artichokes very well; I recommend using a cheese cloth. Any excess water will make the artichoke dip kind of soupy. Make sure these are chopped.
- In a blender, blend the milk, nutritional yeast, tofu, spices, and lemon juice until smooth and creamy.
- In a medium-heat skillet, saute the spinach; you want to get most of the moisture out of it. The more liquid is left, the soupier the dip will be. I even drain with a cheese cloth afterwards.
- Add the cooked onion, garlic, spinach and artichokes to the blender and pulse it a few times until it’s well mixed. I like this dip chunky so this is why I pulse instead of blending the veggies. If your blender doesn’t have the pulse option, you can just dump your blender mixture and all the veggies into a bowl and mix everything together well.
- Add the dip to a casserole dish. You can spray some oil in the casserole dish if you’re worried about sticking.
- Add the vegan parmesan on top.
- Cook for 30 – 40 minutes.
- I like to broil it for a couple of minutes at the end to brown the parmesan.
Silly Little Haiku
Follow Your Heart Parm
Why are you so freaking good?
I dream about you
Author
Protein Deficient Vegan
