High Protein Spinach & Artichoke Dip

Nutrition

Calories: 185kcal | Carbohydrates: 12g | Protein: 15g | Fat: 7g | Fiber: 6g
This Spinach and Artichoke Dip is shockingly 33% protein! And it’s delicious!! Instead of mayonnaise and fat that is normally used to make this dip, we used Extra Firm Silken Tofu. You could easily take this to a family gathering or potluck and nobody would even know that it’s healthy!
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Servings 8 servings

Ingredients

  • 2 package Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
  • 1 onion diced
  • 1 bulb garlic minced
  • 2 cans of Artichoke hearts drained VERY WELL
  • 6 cup baby spinach
  • 1 cup soy milk unsweetened
  • 3/4 cup nutritional yeast
  • 2 lemons juiced
  • 2 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 6 servings of vegan Parmesan I used Follow Your Heart

Instructions
 

  • Pre-heat oven to 375 F
  • 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
  • In a blender, blend the cooked onion/garlic, milk, artichokes, 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 a bowl, mix the cooked spinach and tofu mixture very well until spinach is evenly dispersed.
  • Add dip to a casserole dish. Add the vegan parm on top
  • Cook for 30 - 40 minutes. I like to broil it for a couple of minutes at the end to brown the parm

Equipment

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Additional Information:

  • 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!

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.
  • 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.
  • 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 – 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.
  • 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 reguarly 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.
  • In a blender, blend the cooked onion/garlic, milk, artichokes, 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. The more liquid is left, the soupier the dip will be.
  • In a bowl, mix the cooked spinach and tofu mixture very well until spinach is evenly dispersed.
  • Add dip to a casserole dish. You can spray some oil in the casserole dish if you’re worried about sticking.
  • Add the vegan parm on top.
  • Cook for 30 – 40 minutes.
    • I like to broil it for a couple of minutes at the end to brown the parm.

Silly Little Haiku

Follow Your Heart Parm

Why are you so freaking good?

I dream about you

Author


Protein Deficient Vegan

Protein Deficient Vegan

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