about me

    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

    Contact Emily

    For general inquires, contact: EmilyBMalone@gmail.com.

    For partnerships, contact: dailygarnishads@mediakix.com.

    Looking forward to chatting with you!


    What’s Cooking?

    Personal Bests

    5K - 23:28

    10K - 52:35

    15K - 1:38:14

    1/2 Marathon - 1:57:39

    Marathon - 3:50:58

    A Look Back.

Healthy Vegan Spinach Artichoke Dip.

One of my favorite things in this world to make (and eat) are dips.  Casey often jokes that I could write a book titled The Dip Diet: How to Eat Nothing But Scoopable Food.  Not only are dips fun to eat, they are great to take to parties and gatherings, and always a crowd pleaser. 

The problem is, many traditional dips are SO unhealthy that they have to become a once-a-year indulgence.  Well that doesn’t work for this dip lover.  This spinach artichoke dip is not only healthy, it’s vegan.  And if I do say myself, it is also quite delicious.

Healthy Vegan Spinach Artichoke Dip

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(click to print this recipe!)

Ingredients:  (makes 4 cups)

  • 5 cloves garlic, peeled and minced
  • 1 14oz can artichoke hearts (packed in water)
  • 1lb bag frozen spinach
  • 2 tbsp non-dairy Nayonaise (or light mayonnaise)
  • 2 tbsp Tofutti cream cheese (or light cream cheese)
  • 1/4 cup unsweetened almond milk
  • 1/4 cup nutritional yeast flakes
  • 1/4 cup Daiya non-dairy cheese shreds (or reduced-fat cheddar)
  • pinch of salt

To Prepare:  Start with the garlic – and break off five large cloves.  Don’t be stingy.

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Either mince or use a garlic press, and then add to a non-stick pan over medium high heat (with a touch of oil).  You want the garlic to brown, but not burn. 

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Drain the artichoke hearts from the can, and add to the pan after the garlic has browned for about a minute.

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I probably should have chopped mine up before dumping them into the pan, but I just used my wooden spoon to break them up to be a bit more bite sized.  Let the artichokes cook for about two minutes, stirring frequently to make sure the garlic doesn’t burn.

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Add the entire bag of frozen spinach to the pan, and mix well to combine.

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Let the spinach cook for about ten minutes, stirring frequently.  You want to cook as much excess water out of the spinach as possible, otherwise you’ll end up with a watery dip – never good.

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The problem with traditional spinach artichoke dip is that the main ingredients are typically loads of cheese, sour cream, and cream cheese, rather than spinach and artichokes!  Not this version.

In general I don’t use many vegan substitute products, but I have them in my fridge for rare occasions like this.  The ones I do buy always have recognizable ingredients and are used in small quantities to enhance things like vegetables – not overpower them.

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Also, they are not simply vegan alternatives to traditional dairy cream cheese, mayonnaise, etc. – but they are much healthier alternatives too.  The Nayonaise, for example, is a soymilk based mayonnaise that is made of all-natural ingredients and is only 35 calories per tablespoon!  If you prefer to make a non-vegan version of this recipe, make sure to use the lighter alternatives to keep it healthy. 

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Once the water has cooked out of the spinach for about ten minutes, add the entire mixture to your food processor

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And then top with the cream cheese, Nayonaise, shredded cheese, almond milk, and nutritional yeast.  Season with a pinch of salt, and then let it WHIR!

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It should only need to process for about 30 seconds until it is well-mixed, and relatively smooth.  The more you process, the less chunky it will be!

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Transfer the dip to a 1-quart baking dish and pre-heat your oven to 350 degrees (probably should have done that earlier – whoops!).

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Add an extra 1 tbsp sprinkle of cheese to the top – just enough to give it a little extra oomph. 

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Bake in the oven for 10 minutes, and clean up your mess while you wait.

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The end result is a nutrition-packed warm gooey bowl of goodness that you would never guess was healthy unless I told you.

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In fact this ENTIRE one-quart bowl has 560 calories, 23 grams of fat, 43 grams of protein, and 29 grams of fiber.  Not that I would ever eat the whole bowl or anything, but it’s nice to know that I could

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Not to mention all the health benefits from the full POUND of spinach you are dipping into!

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Serve it with light pita chips or tortilla chips, or if you’re feeling extra healthy – maybe some cut up veggies.

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Just in time for Super Bowl Sunday, this recipe is the perfect thing to take along that will wow your friends, while also providing you with a healthy option to enjoy during the game.

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I should probably go look up which teams are playing this year…

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191 Comments so far
Leave a comment

Chase     at 4:59 pm

“Nothing but scoopable food.” Love it!!


Stacy @ Every Little Thing     at 4:59 pm

That looks great! I’m going to write this down. Thanks for posting!


DebZ     at 4:59 pm

I’m a little embarrassed by how excited I for this.


Lauren     at 5:02 pm

This looks great. I love dips too and haven’t tried the daiya cheese. I don’t like nayonaisse though so may go the canola mayo route. Yum.


Sara (Miles and Manhattan)     at 5:04 pm

STOP IT this looks ridiculous. and right in time for the superbowl!!


Lisa     at 5:06 pm

I am going to give this a try for sure!!!


Felicia (a taste of health with balance)     at 5:06 pm

that looks delicious! what a great alternative to the high fat traditional kind. thanks for posting!


Hannah (Running In Freedom)     at 5:08 pm

That looks so yummy! I hate when “spinach” dips have barely any spinach and are all cream. Can’t wait to try this one!


Bronwyn     at 5:09 pm

Hmmm dips. That looks so good. And sounds pretty good for you with all that spinach. Yum yum.


Laine     at 5:09 pm

I would so buy that cookbook! I love dip-able food. I might try that recipe for an office meeting next week, with non-vegan ingredients. The only thing I want in my cheese is cheese!


Emily Malone Reply:

You can definitely use real cheese! I just have the vegan shreds because Casey doesn’t eat dairy. :)


Becky Reply:

Are you a vegan too? I was a little confused since I thought you were vegetarian, but I’ve seen all sorts of vegan recipes on your blog recently. Just curious!


Emily Malone Reply:

I eat some cheese and eggs, but my husband doesn’t eat dairy so most of the time I cook vegan for both of us. I probably eat vegan 90% of the time, and really only ever have dairy out of the house.


Katelyn @ Chef Katelyn     at 5:13 pm

I. love. spinach artichoke dip! I haven’t been able to have any since I went vegan (nine months is a LONG time!), and this will be a hit on Super Bowl Sunday!! Thanks girl! :)


Rose     at 5:16 pm



Susan     at 5:20 pm

Yum, that looks divine!


Katy (The Singing Runner)     at 5:21 pm

Mmmmmmm. I never have spinach and artichoke dip because of the calories and fat, but girl! This is fantastic! :D


kelsey     at 5:24 pm

this looks delicious, emily! thanks for the healthy alternative for SPIN-ART! it’s my favorite dip in the whole wide world.


Christin@purplebirdblog     at 5:28 pm

My boyfriend and I used to try spinach dip at any place we ate before I went dairy-free… this is AMAZING and I definitely have this one bookmarked! Also, scoopable food is very fun to say. Scoopable food, scoopable food, scoopable food!


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Alayna @ Thyme Bombe     at 5:31 pm

Oh yes, a veggie-heavy spinach artichoke dip that isn’t 2/3rds mayo! This one is getting filed away for later.


Melissa @ HerGreenLife     at 5:31 pm

This looks delicious! I’d much rather have a dip that’s heavy in the spinach and artichoke department and light on the cheese. I’m going to have to but some artichokes and try this, the only danger is that I may indeed eat the entire bowl, but hey, I have pregnancy as an excuse ;)


Emily Malone Reply:

Ooooooooh! Congratulations!! :) We split the whole bowl for lunch – it happens.


Carrie     at 5:44 pm

This sounds delish! But is there a substitute for nutritional yeast or can it just be omitted from the recipe? Would a smaller amount of parmesan cheese work in its place?


Emily Malone Reply:

Yes, you can definitely sub with Parmesan cheese. 1/4 cup is probably still fine!


emily     at 5:45 pm

We must be on the same wavelength (probably because I’ve got half of your recipes bookmarked for my vegan month!) because I’ve totally been planning a spinach and artichoke hummus in my head all day! Maybe it’s just that we’ve both got awesome names… :D


Emily Malone Reply:

Oohh HUMMUS – now that sounds delicious!!


Casey     at 5:46 pm

The Steelers are playing!! Whooooohooooo!


Shannon     at 5:49 pm

I love this recipe! I will have to try it. Also, your photography skills have gotten so much better! Way to use that aperture. :)


Emily Malone Reply:

Thank you so much! So nice to hear. :)


megan @ blackberries for jam     at 6:02 pm

Thank you! I’m planning a Superbowl menu and I was totally stuck! This looks fantastic, and I’m definitely making it.


Jordan     at 6:04 pm

I love spinach artichoke dip too! I can’t wait to try this recipe. I only wish I was having a Superbowl party, so I could impress all my non vegan friends with some of this! I might just make it for myself …


Emily Malone Reply:

You could always just make it and eat it for lunch like I did. :)


Kiran     at 6:14 pm

Looks so yum! I love healthy dips and you are right about the usual spinach and artichoke dip – less of the good stuff, more of the creams! Yuck :D


Jess (Sweet Potato)     at 6:14 pm

I would totally buy a cookbook dedicated to dips!


joey     at 6:30 pm

Well, I love spinach dip! Unfortunately, Daiya gives me a stomach ache? However, I think I will try this maybe with a good parmesan and adding diced green chilis or jalapenos! I think the combo of mayo and cream cheese will give it that tanginess I crave in spinach dips. Love that you have loads of garlic, too many recipes use only 1 or 2 cloves.

If we have a superbowl party, I will definitely include this in my recipe spread! I plan to make a vegetarian buffalo chick’n dip too!


Jenna     at 7:00 pm

yumyumyum!!! I don’t know who’s playing either :)


Kate (What Kate is Cooking)     at 7:02 pm

I definitely need to make this. It’s crazy how unhealthy regular spinach artichoke dip is!


Stacey (The Home-Cooked Vegan)     at 7:07 pm

Yay! A vegan recipe :) I’ve really missed spinach/artichoke dip, it’s my favorite dip in the world! Question: do you think I could use a blender to blend the ingredients and have good results? I haven’t invested in a food processor yet!


megan @ blackberries for jam Reply:

I was wondering the same thing! I’m thinking an immersion blender might work better than a regular blender?


Emily Malone Reply:

I definitely wouldn’t blend for long, or you might end up too soupy! I’m not really sure what would happen – food processors and blenders serve different purposes. :/


Emily Malone Reply:

Girl – make the investment! :)


kat     at 7:09 pm

That looks amazing… I can’t wait to try it! I am a most-of-the-time-vegan, but rarely ever use vegan substitutes (I mostly just eat grains, fruit, and veg). I have yet to find things like tofutti and nayonaise (among other dairy free options) in grocery stores. Are they only at more expensive stores like Whole Foods? Or do you have any shopping tips?

Thanks in advance!


Emily Malone Reply:

The Tofutti is sold at Trader Joe’s, and I got the Nayonaise at our normal grocery store in Charlotte! You usually just have to look in the health or specialty food section.


Emily Eats Clean     at 7:52 pm

Mmm that looks AND sounds delicious!! And I could totally live on scoopable-only foods too! :)


Dorry     at 8:03 pm

This IS perfect for the Super Bowl. Nutritional yeast is a relatively new things for me and it’s changed my life the past few months! A new staple item for me.


Heather     at 8:05 pm

hahhaa. I looked up who was playing in the superbowl earlier. I had no idea.


Liz     at 8:10 pm

I love that I could eat the whole bowl and not immediately clog my arteries (you might have the willpower to resist, but I just might do it).

Also, given your brief commentary on not using too many substitute foods (I don’t either) I was wondering if you had heard about the Oprah episode that just aired about her whole staff going vegan, and their focus on meat substitutes? Some people said the exposure to veganism was good, others said she insulted veganism by promoting all the fake meats, etc. I tend to lean towards the former instead of the latter, because any exposure to the origins of food to me is good!


Emily Malone Reply:

Ahhh the Oprah question. I DID see it, and I was not a big fan. I’m considering writing a post about it, but I’m not sure if it’s a good idea or not. While I thought the exposure was good, I think the end result was probably more harmful than helpful. Showing people spitting out the food and calling it “vegan crap” didn’t do much for the cause. :/


Liz Reply:

I actually didn’t see the episode and didn’t realize the words “vegan crap” were used – how disappointing. I will have to track down the episode and watch it.


Errign     at 8:15 pm

You are basically my hero for this post…just sayin’


ashley@quasichick     at 8:32 pm

You read my mind…this was on my list of things to healthify..now I’ll just steal yours!


Amber K     at 8:41 pm

I prefer dairy to processed soy, but your version looks fantastic! Nothing wrong with a much healthier version of this classic dip. And I would definitely be tempted to eat the whole bowl… ;)


Krystina (Crunchy Granola Girl)     at 9:17 pm

PERFECT superbowl food!


Alaina     at 9:34 pm

That dip looks unbelievable! Far too often I’ve had artichoke dips that are loaded with cheese. As much as I love cheese, it’s an overpowering taste.

I have that same food processor; I love it! :-)


chelsey @ clean eating chelsey     at 9:37 pm

That looks super yummy – I have been wanting to veganize this dip, but haven’t because I don’t really like using those products. I suppose it isn’t bad to use them every once in a while (and my mom is soy free so I feel bad if she can’t have it) – and that looks so good that I might have to!


Emily Malone Reply:

I have them for occasional use like this, but don’t really use them very often. I figure a little here and there can’t hurt.


Lisa     at 9:39 pm

Please tell me this dip will make an appearance on Saturday.


Lisa     at 10:08 pm

Please tell me this dip will make an appearance in Saturday.


Emily Malone Reply:

You are in luck – I picked up more artichokes this morning!


Kristen, Sweetly     at 10:18 pm

!!!! spinach artichoke dip is definitely something i tragically put on my once-a-year list after feasting on it one too many times at applebee’s. it looks incredible, as always. cannot wait to give it a try!


Matt     at 10:40 pm

Man that looks awesome! Where’s the bread for dippin?!?


Emily Malone Reply:

Haha – sorry! :)


Kristina     at 11:09 pm

Um dips are AMAZING. Warm, gooey, cheesy, who could want anything more? I am 100% behind the scoopable diet.


April @ Crazy Fabulous Life     at 11:34 pm

That looks very good!


JL goes Vegan     at 6:20 am

Just might make this for Super Bowl Sunday! Great looking recipe!


Megan     at 6:47 am

The Packers are playing! (go pack go!)

Is it a coincidence that your dish you feature for super bowl sunday is green and gold? I think not!


Kristin (Cook, Bake, Nibble)     at 8:10 am

This looks great! Now that I’m dairy-free I’m always looking for alternatives to my old cheesy favorites. This definitely looks like a great one!



Maddie     at 8:27 am

Yum! This is perfect for the super bowl!


Marija-The Healthiest Habits     at 9:12 am

You have a point there saying that most of national cuisine is very caloric. I’m from Serbia and you bet ours is full of fats:( but I always find alternatives and prepare national meals for my family that are also fat-free. This recipe will find its place on our list soon ’cause we love to try new tastes.


Lauren @ Coachlauren.net     at 10:38 am

Oh. My. Goodness. I LOVE spinach dip and now I can eat it again woohoo! Thanks :)

PS. Do you think if I cut the recipe in half I could make in my magic bullet? I don’t have a food processor…yet…


Amy at TheSceneFromMe     at 12:04 pm

What is the benefit or reason for eating nutritional yeast flakes?

The dip looks great! So much better than the fat laden tasty varieties at most restaurants :)


Shannon @ A Better Me     at 12:48 pm

Mmmmm…gonna have to try this :)


Natalia - a side of simple     at 12:49 pm

You have no idea how happy this recipe makes me. I’m almost ashamed at how greedy I feel about it, if that makes any sense :)


Nichole (Flirting with Food, Fitness & Fashion)     at 1:15 pm

This looks amazing and I planned on making something like this for my superbowl party! Thanks


Bethany O'Neill     at 1:18 pm

Ok…you have to make that recipe book idea a reality! I would not only buy a copy for myself but a copy for all my family (perfect Christmas present). I adore scoopable foods!


Hillary     at 2:04 pm

Mmm. I wish I wasn’t snowed in so I could go to the store and get the stuff to make this dip.
It is so funny that you are all about dips. My sister and I are the same way. My family calls my sister the dip queen. So if you wrote that cook book I would def have to buy at least to copies!


Jen     at 2:10 pm

Scoopable food is the best food, I would totally buy that cookbook!


Jessica @ The Virtual Scrapbook     at 2:33 pm

Totally going to be one of my superbowl recipes!! yum yum!


Lauren     at 2:46 pm

Mmm, I just really want to eat the artichokes and spinach sauteed in the pan. :)


Kristina     at 2:47 pm

Oooh my goodness. I really, REALLY need to stop reading your blog at lunch time when I am on campus in the library studying :(. I, too, am a dip-monster. I could easily take that bowl down in one sitting (not embarrassed by that at all). Thanks for the amazing recipe!


Emily     at 4:15 pm

I’m not even vegan, and this looks and sounds delicious! I love spinach artichoke dip but always stay away from it because traditionally it’s so fattening.


Anna @ Doing Good & Living Well     at 4:41 pm

This looks amazing! Thanks for providing the dairy version too. I think we’ll try this out on Sunday. Any other Super Bowl recommended dips? I love “sports food” but don’t want to consume 5000 calories during four quarters!


Megan (Braise The Roof)     at 5:24 pm

Oh, Emily, I love you for loving dips. I could also eat dip pretty much all the time and spinach dip is one of my favorites!


Susan     at 6:11 pm

I now officially make almost everything you post here. I made this last night (after a trip to the grocery for vegan ingredients). I wanted to taste test to see if it only tasted good to vegans/vegetarians before I made it on Sunday.

It was A.maz.ing!!!

I only have a small food processor that wouldn’t fit everything, so I coarsely pre-chopped the artichoke before cooking and then just mixed everything together before baking, worked perfectly and tasted delicious.

Thanks so much for all your hard work!!

I shared your veggie masala burgers at work yesterday and they were a big hit!


Brandy     at 6:22 am

Artichoke dip is probably my favorite dip (right after guacamole). I make a “healthier” version, but I’m always still a little annoyed by how much stuff (even light stuff, but stuff) needs to be added. This sounds PERFECT. If the ice goes away before Sunday, this will be in front of me on superbowl Sunday….and yes, the entire bowl might disappear. My hubby hates football (I love it…even though my Colts aren’t in) but he loves artichoke dip. :) I make food to bribe him to watch football with me.


Tracey     at 12:46 pm

Looks great! I love spinach artichoke dip!!


Katie KS     at 1:43 pm

I have a recipe for a similar “healthy” version but it includes plain yogurt instead of mayo … might be an option for people who neither want real mayo or fake mayo and are ok with dairy. I believe the cheese in it is parmesan, which is fairly healthy too.


Stephanie     at 4:28 pm

Oh my goodness this looks delicious! Will definitely try this next time I have access to an oven!

p.s. I came about your blog about a month ago and have been in love ever since :-)


liane     at 11:13 pm

I am super excited to make this recipe, but I don’t have nayonaise (or any mayo-esque things), so I am thinking I could just increase the tofutti. Do you think that would be a problem?


Cailin @ Stir Crazy     at 8:15 am

This looks so good! I love spinach & artichoke dip, and to find a healthier vegan version makes me happy :) Now I just have to see if my small local market carries these or similar products. In the last month I’ve been cooking more vegan meals, so many of these ingredients are new to me.
Thanks for sharing!


Heather     at 10:55 am

Finally, a SPINACH and artichoke dip! I hate how traditional dips have so much cream cheese in them that the spinach seems like an afterthought! I love how you also included the nutritional yeast! Yay for cheesy-ness!


Beth     at 5:19 pm

I am making some variation of this for the superbowl today. Looks amazing!


Catherine     at 6:11 pm

AWESOME! Just made this and I LOVE it :) I didn’t make it vegan style and skipped the cheese on top. I would definitely garnish with the cheese if serving for guests, but I’m keeping this batch all to myself!


Janine@ tratsie.blogspot.com     at 11:35 pm

I made this along with baking some brown rice tortillas for chips and it was such a hit! None of the football boys knew it was vegan ;)
Thanks so much


Debra Zambetti - Smelly Pee is Sexy… Wait, What?     at 11:39 pm

[...] Garnish’s Healthy Vegan Spinach Artichoke Dip – artichokes are another nonsensical but happy for an excuse to eat them [...]

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[...] Daily Garnish: Artichoke Dip [...]

Lindsay Loves Veggies     at 9:40 pm

I just discovered this recipe and made it immediately! I am a huge spinach artichoke dip fan, and since becoming vegan, this is the first time I’ve tried it. Let me tell you, it is amazing!! I am going to stuff myself on this, and it doesn’t even matter, because it’s actually healthy ingredients!!! :)


Dairy Free Spinach Zucchini FIllo Dough Cup Recipe | FoodFash     at 8:07 am

[...] went to the market with every intention of finally recreating Emily of Daily Garnish’s spinach and artichoke dip, but for reasons having nothing to do with her recipe (like [...]

Jennifer     at 10:10 am

Emily, thank you so much for this healthy and delicious recipe! My non vegan parents love this dish and I make it all the time for them. Thank you!!


caryn     at 11:19 am

Thank you for this! I made it for trivia night last night and my table of omnivores LOOOOOOOVED it!


Emily Malone Reply:

I’m so glad!


Rachel Smith     at 7:19 am

Oh, my gosh, this was so delicious! Thank you!


Shauna     at 8:04 pm

Right now I’m making this for the fourth time and I have to tell you I adore this dip with every fiber of my being! I too hate dips loaded with cheese and mayo, and this is absolutely perfect. I’ve found that even just using the nutritional yeast, cream cheese, and milk adds enough flavor and creaminess. My favorite way to eat it is with tortilla chips, but it’s also good on bagels and, with a squeeze of lemon juice, on pasta (though I don’t use the shredded cheese or mayo/nayo in the recipe, so perhaps with those items it’s not as suited for pasta?).

Thanks so much for a delicious, healthy–and versatile–recipe!


Vegan Spinach Artichoke Dip « theHouseofHealthy     at 7:53 pm

[...] Adapted from The Daily Garnish [...]

Candice     at 7:02 am

This looks amazing, can’t wait to try it! Do you know if fresh spinach can be used? I always have more than I can eat and would like to use it for this but I’m not sure if it would have the same result. Thoughts?

Thanks for sharing!


Emily Malone Reply:

I think fresh spinach might give out too much water!


Pam     at 2:02 am

I believe TJ’s has non-egg mayo.


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