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Healthy Spinach Artichoke Dip (vegan, dairy-free)

Spinach artichoke dip is an all time crowd-favorite appetizer. This healthier version mixes spinach, artichoke hearts, onions, garlic, mayonnaise and cashew cream, and then it’s baked til’ golden. It’s unbelievably delicious, highly addictive, and no one will know it’s dairy-free!

Spinach artichoke dip in a white casserole dish.

When you think of a classic spinach artichoke dip, you’re probably expecting a super cheesy type of dish. But what if I told you that you can create this same effect without dairy?

I whipped up this creamy and garlicky dip with none other than soaked cashews (to create a cashew cream) and my homemade mayonnaise. This combination melds together to form an irresistibly smooth and luscious texture – making it one tasty and timeless appetizer. And if you’ve made my Vegan Alfredo Sauce, you know that I love cashews as a replacement for cheese. 

Spinach Artichoke Dip Ingredients

To prepare this dip, you’ll need just a handful of ingredients and about 15 minutes of time.

  • Cashews – 1 cup of raw cashews soaked overnight
  • Mayonnaise – 1 ¼ cup
  • Water – ¼ cup
  • Spinach– 16 ounces frozen spinach, thawed, and drained
  • Artichoke Hearts – 13.5 oz artichoke hearts, chopped and drained
  • Onions– ⅓ cup onions, finely chopped 
  • Garlic – 4 cloves, minced 
  • Salt and Pepper – ½ teaspoon salt and ½ teaspoon pepper 

These simple ingredients make this recipe dairy-free, paleo and Whole30 friendly. And if you use a vegan mayonnaise, it’s easily vegan friendly as well. Perfect for everyone!

Note: For those who can tolerate small amounts of dairy, I recommend adding goat cheese to this recipe. I love goat cheese as it’s more easily digestible. Just add 4 ounces to the recipe. It will add some of that cheesy flavor while keeping the overall recipe healthy.

Soaked cashews and mayonnaise in a food processor.

Spinach artichoke dip ingredients mixed together in a bowl.

Is Frozen Or Fresh Spinach Better?

When it comes to spinach in this recipe, you can either us frozen or fresh. I prefer frozen as it’s faster and easier. 

  • For frozen spinach – make sure to thaw completely, and then squeeze all the liquid out. 
  • For fresh spinach – steam it first, blanch in ice water, and then squeeze all the liquid out.  

How To Make Vegan Spinach Artichoke Dip

In just 4 easy steps, you’ll have the ultimate spinach and artichoke dip. Here’s what you’ll need to do. 

  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Blend the cashews, mayonnaise and water in a food processor for 1-2 minutes, until creamy. 
  3. Stir the cashew mixture and remaining ingredients together in a large mixing bowl. 
  4. Transfer the mixture to an oven-safe dish and bake for 20 minutes. 

The recipe makes about 4 cups of spinach artichoke dip, which is the perfect quantity for a party!

Spinach artichoke dip in a white casserole dish.

How To Serve This Dip

What’s a dip without its crunchy side kick? While there’s a few options, I highly recommend my herbed cassava tortilla chips for a savory combination. 

But if you’re looking for something more refreshing, fresh cut veggies such as cucumber slices or celery sticks will be just as delicious. 

Make Ahead and Reheat Later

Need to prep this the day before? No problem. Just cover and refrigerate the mixture overnight, then pop it into the oven for baking when you want it.

Also, if you find yourself with leftovers (which you probably won’t), you can freeze it and save for another day. This dip should last about 3-4 days if stored properly in the fridge in a tightly sealed container. 

Spinach artichoke dip on a tortilla chip.

More Vegan Appetizer Dips 

Need more than one dip that’s dairy-free? Here are a few more of my favorites:

4.82 from 33 votes

Healthy Spinach Artichoke Dip (vegan, dairy-free)

Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Servings: 8 servings
Author: Lisa Bryan
Print Recipe Pin Recipe
This healthy spinach artichoke dip is creamy, flavorful, easy-to-make and sure to be a crowd favorite. You'll never know it was dairy-free!

Ingredients

  • 1 cup raw cashews, soaked overnight
  • 1 1/4 cup mayonnaise
  • 1/4 cup water
  • 16 ounces frozen spinach, thawed and drained
  • 13.5 oz artichoke hearts, chopped and drained
  • 1/3 cup onions, finely chopped
  • 4 garlic cloves, minced
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions

  • Preheat oven to 400 degrees fahrenheit.
  • Add the cashews, mayonnaise and water to a food processor. Blend for 1-2 minutes, or until creamy.
  • Use a spatula to transfer the cashew mixture to a large mixing bowl. Add all remaining ingredients and stir together.
  • Transfer the dip to an oven-proof dish and bake for 20 minutes. Serve with tortilla chips, cucumber slices or other vegetables.

Lisa's Tips

  • If you tolerate some dairy, adding 4 ounces of soft goat cheese makes it super creamy and keeps it healthy! 
  • Make sure to squeeze out all liquid from the spinach and artichoke hearts, as you don't want it watery.
  • I love the mini casserole dish you see pictured and it fits the quantity of this dip perfectly!
  • If you want to make this vegan, make sure to use a vegan mayonnaise option.

Nutrition

Calories: 438kcal, Carbohydrates: 11g, Protein: 8g, Fat: 40g, Saturated Fat: 7g, Cholesterol: 21mg, Sodium: 646mg, Potassium: 325mg, Fiber: 3g, Sugar: 2g, Vitamin A: 7295IU, Vitamin C: 14.1mg, Calcium: 116mg, Iron: 2.9mg
Course: Appetizer
Cuisine: American
Keyword: dairy free spinach artichoke dip, paleo spinach artichoke dip, spinach artichoke dip, vegan spinach artichoke dip
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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Recipe originally published February 2016, but updated to include new photos and information.

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120 comments on “Healthy Spinach Artichoke Dip (vegan, dairy-free)”

  1. Wow, this dip is amazing! I added some nutritional yeast but otherwise followed the recipe exactly. I will definitely make again! 

  2. This was really good. Will make again 

  3. I am lactose intolerant so I was really excited to give this a try. I have tried vegan spinach artichoke dips before and this was not nearly as good. This recipe has a really strong mayonnaise taste so I didn’t enjoy.

  4. I can’t wait to try this recipe out for the Super Bowl! One question – have you experimented with adding any nutritional yeast or store-bought dairy free cheese? Just curious, as I’m eager to make the most out of what I have lying around my kitchen! Thanks!!

    • Hi Emily – Yes, you can certainly use either of those items in this recipe to give it that cheesy flavor as well. I use nutritional yeast in my vegan alfredo sauce recipe. :)

  5. Hey! Just a couple things- your homemade mayonnaise recipe includes eggs, and this means the recipe isn’t vegan. But you can substitute veganaise or a vegan homemade mayonnaise :) also, goat cheese doesn’t contain the high levels of lactose that cows milk does, and is more homogenized… meaning it’s easier to digest and doesn’t instigate the symptoms of lactose intolerance as much. Sheep’s milk cheeses (like feta!) and Greek yogurt are even better options than goat cheese because they are almost completely lactose free :)

  6. Do you have to use frozen spinach or can it be fresh?

  7. I love this dip, and I want to make it for a friend who is lactose intolerant but is allergic to cashews. Is there another dairy free base for this dip?

  8. I love all your food recipes 

  9. HI! Great recipes! Do you think this would work without artichoke? Maybe replace the artichoke with spinach? My husband wants a dairy-free spinach dip for Christmas, he doesn’t artichoke. Thanks for your help and recipes!!!

  10. This recipe is SO good that I constantly crave it and want to make it again and again. Lisa nailed the flavors of this recipe, it tastes exactly like indulgent restaurant dip that is not nearly as healthy!!! If you enjoy spinach artichoke dip, you absolutely need to make this recipe!