Healthy Spinach Artichoke Dip (vegan, dairy-free)


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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:

Healthy Spinach Artichoke Dip (vegan, dairy-free)

4.82 from 59 votes
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings: 8 servings
Author: Lisa Bryan


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!


  • 1 cup raw cashews, soaked overnight
  • 1 ¼ cup mayonnaise
  • ¼ cup water
  • 16 ounces frozen spinach, thawed and drained
  • 13.5 oz artichoke hearts, chopped and drained
  • cup onions, finely chopped
  • 4 garlic cloves, minced
  • ½ tsp salt
  • ½ tsp pepper


  • 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.
  • Serving size is about 1/4 cup. 


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
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally published February 2016, but updated to include new photos and information.

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. I haven’t had this in years because I can’t eat dairy. I made this for thanksgiving and my whole family (who eats dairy) LOVED THIS! I am obsessed and will be remaking!5 stars

  2. So I totally missed the part where you said to just cook the day of and I don’t need it for another day. Can I store in the fridge in an airtight container and reheat? Sorry it’s been a long day. 

    1. I’d say it’s best to make this the day of. But, you can make the entire recipe the day before and just reheat in the oven!

  3. I want to make this for my friends as one is vegan. How much is a serving? There will be about 7 people including myself and I just want to make sure I make enough. Thanks!

  4. Hi love your site. I am a complete novice in the kitchen. What form do the artichoke hearts come in? Canned, fresh, frozen? Thanks, this is my favorite dip and I can’t wait to try your recipe. Made your Hummus for Mother’s Day and it was a great hit.

    1. Hi Marilyn – I use canned artichoke hearts in this recipe. Hope you love it! And glad the hummus was a success as well. :) x

  5. Holy cow, this dip is amazing!!! I thought it would taste like a ‘healthier version’ of the classic dip, but it tastes just like a decadent  version you’d get at a restaurant! I’m shocked by how rich the flavor is even though it’s healthy and with minimal, clean ingredients. Well done Lisa!  I added some Parmesan on top for the last few minutes of baking and it tastes great.5 stars

    1. Hi Katie – So glad you enjoyed this spinach artichoke dip! I always try to nail the flavors, especially when it comes to dishes like these :)

    2. Hi id like to make this vegan; do you have a vegan recipe for the mayonnaise as i can’t use egg for my in laws who are strict vegans

      1. Hi Ashanthie – I don’t have a recipe yet for vegan mayonnaise, but you can use a store-bought version.

    1. Personally I would suggest using Greek yogurt if you’re not vegan, you’d have to water it down a bit but it’s rich and creamy and low in lactose (won’t irritate a lactose intolerance)

    1. Hi Angie – So glad you enjoyed this one! Definitely a great appetizer to make for any friend/family event :)

  6. Thank you so much for this recipe Lisa! I have been vegan for 3 months now and wow your spinach dip is the best! Very easy to do and got some leftovers that were eaten straight from the fridge, so yummmmy5 stars

  7. Hi. My husband and I have picked up many pointers from your videos. We are hooked on Downshiftology!!
    Is the nutritional info for the entire dip or per a portion?
    We also made ginger orange scallops and weren’t sure what size portion the nutritional information represented. Thx in advance 

    1. Hi Jo – So glad you’re loving everything you two have come across on my channel :) The nutrition info is always per serving for every recipe. As for the scallops, it depends how many and how big your scallops are, but should be around 3 large scallops!

  8. This recipe is an absolute winner! I made it for NYE and it disappeared before all the other wonderful offerings at the table. Unfortunately, one of my friends couldn’t be there to enjoy it, so I made another batch a week later. Again, it was a huge hit.
    Yay, Lisa!5 stars

  9. Love this recipe! Love artichoke! 😍
    Thank you for all that you do, your recipes and ideas are wonderful, will look forward to try them! ❤️5 stars

  10. I truly love your webpage and you are extremely talented….thank you for your hard work and healthy tasty recipes….One thing is, I am vegan and I got super excited about this particular dip recipe…However, it has mayo, that contains egg…so it’s not truly vegan…. and I can not try it. Any suggestions on how to make it without mayo? Big thank you, 


  11. Lisa, So happy I came across your website. The recipes you provide, is there any one of your cookbooks that have these. Or, which cookbook would you recommend to start with?

  12. I love your healthy eating model and tons of your recipes. I am allergic to tree nuts, though, so it would be very helpful for me if you could include an alternate ingredient for people like me. Thanks for sharing all your tips and recipes!

    1. Hi Meg – I’m happy you love my recipes! Unfortunately, not every recipe has an easy replacement for tree nuts (many times it would require developing a whole new recipe). But you can sort by “nut-free” on my recipe index page for those recipes that are already nut-free. :)

      1. Hi Karina – You will just add in the goat cheese when you are mixing everything together in a large bowl, before baking :)

  13. This is so good. I’ve never added cashew before to my spinach and artichoke dip, but I’m totally loving this version.5 stars

    1. Hi Sharon – Absolutley! This recipe almost tastes just like the real thing and you wouldn’t even notice that it’s dairy-free!

  14. Such a great recipe and I love that it’s dairy free! Your herbed cassava chips sound like perfection with this spinach dip. Pinning and can’t wait to make it!5 stars

  15. Oh wow! I made this for a Christmas Party and then had to make it again because my husband liked it soooo much! When hubby loves it, I know it’s a real winner! It’s hard to believe it’s totally Dairyfree! It’s also one of those recipes where I can keep all ingredients on hand (cans, freezer, shelf) to make as a last minute healthy snack!5 stars

    1. Hi Kathy – If it’s a winner with the hubby, that’s the best :) So glad you and your husband enjoyed this recipe!

  16. I made this twice over the holidays this year, it’s a hit! so good and easy to make, anything this good and easy to make is always going to be in my rotation.5 stars

    1. Hi Juliet – Happy to hear everyone at your party loved this appetizer! Definitely a good one to make for the holidays :)

  17. Made this for Thanksgiving, it was a hit!  so good, hard to walk away, definitely going in the rotation for next year. 5 stars

  18. This recipe was fantastic. I read the ingredients wrong and only put 1/4 cup of mayo instead of 1-1/4 cup and it was still amazing and more than creamy enough. I loved it. Everyone else loved it. I’m going to keep the 1/4 cup amount!

    Thanks for a great recipe!5 stars

  19. I used a baby spinach/baby kale mix and cooked it down. It was okay, but i felt it was missing something like maybe coconut aminos or some soy? instead of using it as a dip, it tasted really good on my eggs the next morning.3 stars

    1. While soy sauce is not a typical ingredient in spinach artichoke dip, you can certainly add it to yours in the future. Recipes are all about tweaking them to our own liking. :) I’m happy you enjoyed it on your eggs the next morning though!

  20. Can I use almonds instead of cashews? I wonder if it would be less creamy that way? I have a cashew allergy. 

    1. Hi Brittany – I’ve never tried this recipe with almonds, but based on the consistency I do think the almonds would be less creamy. Let me know how it goes, if you do give it a try!

  21. What a delicious and healthy twist on this dip. So great for serving a crowd with mixed dietary needs. Love the generous amount of garlic. :-)5 stars

    1. Thanks Valentina! I’m happy you loved the recipe. And yes, I’m always a fan of garlic – the more the better. ;) x

  22. Spinach and Artichoke Dip is one of my most favorite dips!  But I’m excited to try your dairy free version!  5 stars

    1. Thanks Jillian! It’s amazing how you don’t even miss all the cheese when you’re starting with fresh and healthy ingredients. Enjoy!

  23. We are a mostly dairy free household so this was a great dip for us! I served it at a recent get together and it was a hit – so much flavour!5 stars

  24. I am always in the lookout for more dairy free recipes, so this spinach dip is something I need to make soon. Thanks for sharing, and have fun in Portugal! :)5 stars

  25. We are known for bringing “healthier” dishes to events. I brought this dish and it was enjoyed by even the skeptics! The fat content is high for us but then again, it’s a snack, not a meal! It is a wonderful, clean alternative to traditional spinach and artichoke dip. Thank you!
    Side note, I did not include the goat and it was still wonderful!5 stars

    1. Wonderful! So happy you enjoyed the recipe Danielle! And I agree that it’s always enjoyed by the skeptics as well. ;) x

  26. I’m usually way to lazy to write reviews but I have to…this was friggin amazing!! My son developed a dairy allergy so I’m always looking for dairy free for him & us to enjoy! The texture was perfect , super creamy. I did add a jarred roasted red pepper slice to the processor to add a little pizazz. 5 stars

    1. Hi Regina – thanks so much! And I’m happy you did review and let me know. :) I’m glad you and your son enjoyed the dip and I love your addition of the roasted red pepper. Yum!

  27. Wow-I lived in Portugal for ten years. Where did you go for the food photography workshop?

  28. Thank you so much for the post! I kept with dairy free, and added a good squeeze of lemon plus a can of water chestnuts..we are destroying it!! My Daughter is eating it like a casserole and I had to cut her off! Thx again.

    1. Ooh, water chestnuts would add an awesome crunch! Sounds like a fab add. Thanks Michele – so happy you liked it! :) x

  29. I love that this is much healthier version of spinach and artichoke dip! What exactly are the cashews soaked in?

    1. They’re just soaked in filtered water. Place them in a glass bowl of water, cover and soak overnight. Super easy! Soaked cashews become very creamy when blended…like on my dairy-free cheesecakes. :) x

  30. So sorry you’re experiencing such cold weather! It was 55°F here in Ohio – unseasonably warm, for sure. Weird weather! I’ll take it though – it’s normally super snowy and beyond freezing this time of year. Hang in there! And thank you for sharing this incredible dip recipe! I loooove Spinach-Artichoke dip.

    1. Seems we’ve done a swap (though I’m happy to return your cold weather to you!) ;) Glad you like the recipe – I’ve been eating it all up today…so will have to make another batch for Sunday. x