Holiday Recipe: Spinach and Artichoke Dip…with Tofu?

By Morgan Medders, Dietetic Intern

Tofu has been around for centuries, but only recently has been increasing in popularity in the United States.  And it’s no wonder why!  Tofu is packed with high-quality protein, is extremely low in saturated fat, and is cholesterol-free.  Plus, since it’s practically tasteless on its own and comes in a variety of types, the possibilities are nearly endless.  From stir-fries to soups to grilled BBQ-style and even desserts, tofu really can do it all!

So now are you convinced to find a new way to add tofu in your diet?  Try this recipe for a spin on a favorite party dip!  The silken tofu adds a good source of protein as well as a nice creamy texture!=

I recently made this dip as a cooking demonstration in Healthy Cooking on a Budget class held at the FitRec – and everyone loved it.  There were certainly no leftovers!  The students commented that they wouldn’t have known it was made with tofu if they hadn’t watched me make it.

Tofu Spinach and Artichoke Dip has all the great flavors of the always-popular appetizer, but with an added boost of soy protein and far less fat than traditional recipes.  Silken tofu and Greek yogurt make the dip luxuriously creamy, while packing in the nutrition.  The recipe is amazingly quick and easy as well!  And feel free to use any of your favorite dippers to scoop it up and gobble it down.  The dip can be made ahead of time and kept in the refrigerator, and then popped into the oven just before the guests arrive!  Leftovers (if there are any!) can be reheated or served cold, or even added to sandwiches or wraps.


So try this one out for your next party, or the next time you’re having friends over for the big game or movie-night!  You don’t even have to tell them it’s made with tofu!

Tofu Spinach and Artichoke Dip Recipe

Makes 8 servings


8 oz silken tofu
6 oz plain non-fat Greek yogurt
2 garlic cloves
½ teaspoon onion powder
Pinch of cayenne pepper
1 can water-packed artichoke hearts, drained, rinsed and chopped
1 cup frozen spinach, thawed and squeezed dry
½ cup Parmesan cheese, shredded
4 whole wheat pitas, cut into triangles and toasted
2 bell peppers (any color), cut into slices
2 heads of endive, leaves separated
2 cups baby carrots


1.      Preheat oven to 400°F.

2.      In a blender or food processor, puree the tofu, yogurt, garlic, onion powder, and cayenne pepper.

3.      Transfer to a bowl, and mix in the artichokes, spinach, and half of the cheese.

4.      Spoon the mixture into a medium-sized baking dish.  Top with the remaining cheese.

5.      Bake uncovered for 20 minutes.

6.      Serve with toasted whole-wheat pita triangles, slices of bell pepper, endive leaves, and baby carrots.

Enjoy your tofu!

Calories 430 calories
Fat 7g
Saturated Fat 1.5g
Protein 31g
Carbohydrates 60g
Sodium 460mg


biuro wirtualne warszawa posted on January 12, 2012 at 5:10 am

The nice article assited me very much! Bookmarked your blog, extremely interesting categories everywhere that I see here! I like the info, thanks.

ayfiel posted on January 31, 2012 at 11:58 am

Very nice Post. A very complete and orderly guidance to cook. Very helpful for readers who want to try cooking Spinach and Artichoke at home. I think Popeye will happy to read this post 🙂
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