This Spinach Artichoke Dip is super easy and fast to make with just three ingredients. Bonus? It’s vegan and a great option for food allergies and sensitivities!
Spinach Artichoke Dip is one of those things that usually seems to be a hit at parties, which is great! Long live spinach artichoke dip! But the problem for folks with food allergies and sensitivities is that most of the time the spinach artichoke dip you see at parties is from a tub at a store.
Don’t get me wrong, I am not hating on convenient options! In fact that’s why I made sure my version of spinach artichoke dip requires you to only grab three things at the store and can be made in a few minutes by throwing everything in a food processor.
But for us folks with food allergies and sensitivities, the pre-made spinach artichoke dip at stores is often loaded with FAR more ingredients than necessary, often eliminating it as a safe option! For example, here’s the ingredient list for a popular spinach artichoke dip a nearby grocery store sells in their deli:
Artichoke Hearts (Artichoke Hearts, Water, Salt, Citric Acid), Mayonnaise (Soybean Oil, Egg Yolks With Salt, Water, Vinegar, Sugar, Corn Syrup, Salt, Spice, Onion Powder, Garlic Powder, Calcium Disodium Edta [Preservative]), Sour Cream (Cultured Pasteurized Cream And Milk, Whey, Modified Cornstarch, Sodium Phosphate, Guar Gum, Carrageenan, Calcium Sulfate, Locust Bean Gum, Potassium Sorbate [Preservative]), Spinach, Asiago Cheese (Cultured Pasteurized Milk, Salt, Enzymes, Natamycin [Mold Inhibitor]), Water Chestnuts, Swiss Cheese (Cultured Milk, Salt, Enzymes, Natamycin [Natural Mold Inhibitor]), Parmesan Cheese (Part Skim Milk, Cheese Culture, Salt, Enzymes, Natamycin [Natural Mold Inhibitor]), Vegetable Soup Seasoning Mix (Dehydrated Vegetables [Carrots, Onions, Celery, Tomato, Garlic, Modified Potato Starch, Salt, Dextrose, Onion Powder, Xanthan And Guar Gum, Spices, Hydrolyzed Corn Protein), Minced Garlic (Garlic, Water, Phosphoric Acid), Onions, Seasoning Mix (Maltodextrin, Molasses Solids, Corn Syrup Solids, White Distilled Vinegar, Canola Oil Salt, Garlic Powder, Sugar, Spice, Natural Flavor), Lemon Juice From Concentrate (Water, Lemon Juice Concentrate, Sodium Bisulfite And Sodium Benzoate [Preservatives], Lemon Oil), Pepper Sauce (Distilled Vinegar, Red Pepper, Salt).
That’s CRAZY! If you’re allergic or sensitive to dairy, gluten, eggs, soy, corn – you’re out of luck! Even things you wouldn’t think of when you think of spinach artichoke dip, like tomato or potato — you’re still out!
My Spinach Artichoke is made ultra-easy (and fast!) by using frozen chopped spinach (only ingredient: spinach!), canned artichoke hearts (most contain artichoke hearts, water, salt, and citric acid, but check your ingredient labels!), and one last item that makes a swap for all those other mix-ins: hummus!
You can use whichever hummus you prefer (or even make your own). Some brands have more ingredients than others (especially if you use different flavors), but generally speaking you should be able to find one that just contains the basics: chickpeas, tahini, oil, salt, and other flavorings like garlic, cumin, or other spices. People can still be sensitive to or allergic to any ingredients (i.e. you may need to find or make a tahini/ sesame-free or garlic-free hummus if needed), but generally speaking by using this hummus swap, this easy, 3-ingredient spinach artichoke dip is now gluten-free, dairy-free, egg-free, soy-free, nut-free, and vegan.
Basically – nothing will ever make everyone happy, but you can make a few more people happy with this simplified 3-ingredient spinach artichoke dip. 😉
This can be served straight from the fridge, or you can serve it warm. I love having a variety of options out to serve with it:
- crackers or pita (be sure to separate the regular from gluten-free, if you have gluten-free guests!)
- chips (like tortilla chips or these holiday-festive beet with goat cheese yuca root chips Plant Snacks kindly sent me to try!)
- fresh vegetables (baby carrots, celery sticks, cucumber slices, fresh broccoli florets, and bell pepper slices make great dippers!)
It’s also a great spread to put on chicken, veggie wraps, turkey burgers, etc.
Get creative and have fun with it! As always, if you enjoy it, be sure to share a picture on the Nutrition to Fit Facebook Page or on Instagram (use the hashtag #nutritiontofit so everyone can see and tag me, @nutritiontofit so I can make sure I see it!). Be well!