Delicious, Heart-Healthy Spinach Dip

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A black bowl filled with a green, creamy spinach and garlic mixture sits next to a spoon on a wooden surface, showcasing the Healthy Spinach Dip alongside several whole garlic bulbs and cloves.

A Vegan Spinach Dip, Keto, Gluten-Free, and Blood Sugar Friendly!

Craving a creamy and delicious dip without the dairy? This vegan keto Spinach Dip is just what you need. Packed with delicious, nutrient-dense ingredients, this recipe offers all the flavor without any of the dairy. It's the perfect guilt-free indulgence for those looking to enjoy a healthy and delicious spread, snack, or appetizer. Plus, it's super easy to make—no fancy gadgets or culinary expertise required. Let's dive in and create this scrumptious dip together!

The wonderful thing about this gluten free vegan Spinach Dip is its versatility. Whether you're using it as a dip for veggies, spreading it on seed crackers, or dolloping it on top of your favorite dishes, it's sure to hit the spot. Plus, it's packed with nutrients.

If you're looking for a delicious and healthier alternative to traditional spinach dip, grab your ingredients and let's get started on making this absolutely fabulous recipe. You'll want to keep this Spinach Dip on hand for daily use—it's that good!

What Is Heart-Healthy Vegan Spinach Dip Made Of?

Spinach Dip is a creamy and flavorful blend of nutrient-rich ingredients that create a delicious dish. This dip is primarily made of fresh spinach, which provides loads of vitamins, minerals, and antioxidants. 

The creamy texture comes from ripe avocados, while a touch of lemon juice adds a zesty kick. For seasoning, a hint of sea salt is used, and garlic can be added for extra flavor. Combined, these simple yet wholesome ingredients create a dip that is both nourishing and delicious, perfect for any occasion.

Enjoy this dip with an array of raw fresh veggies like carrot sticks, celery sticks, cucumber slices, bell pepper strips, cherry tomatoes, or snap peas for a healthy and crunchy snack or light lunch.

Pair this vegan spinach dip with gluten free vegan keto crackers like these Sea Delight Crackers or vegetable crisps for a satisfying crunch.

Use the dip as a creamy dressing for salads and wraps or by drizzling it over chopped veggies, mixed greens, or kale for added flavor and creaminess.

A skillet filled with creamy, healthy spinach dip being stirred with a wooden spoon sits on a round wooden cutting board, with fresh spinach leaves and a cloth napkin beside it.

How Do You Make Heart-Healthy Spinach Dip?

Making this creamy vegan Spinach Dip is a breeze! Simply blend all these naturally gluten free ingredients in a food processor or blender until smooth and creamy. Adjust the seasonings to taste, and if you prefer a thinner consistency, add a splash of water or plant based milk. That's it! Your delicious Spinach Dip is now ready to enjoy.

You can easily customize this Spinach Dip recipe to suit your taste preferences and dietary needs. 

1. Add Some Heat: If you like a bit of spice, add a pinch of cayenne pepper or red pepper flakes or a dash of hot sauce to give your dip a kick. You could even add some chipotle to give it some heat and smoky flavor.

2. Boost the Flavor: Experiment with additional herbs and spices to enhance the flavor. Freshly chopped garlic or garlic powder, thinly sliced green onions or onion powder, or smoked paprika can add depth to the dip.

3. Creamy Texture: While avocado provides creaminess, you can also add a dollop of dairy free yogurt or cashew cream for extra creaminess and tanginess.

4. Nutty Crunch: For added texture and flavor, pulse in some spicy nuts or seeds like hemp seeds, pine nuts, almonds, or sunflower seeds.

5. Cheesy Twist: If you're a cheese lover and dairy-free is new for you, add some nutritional yeast or consider stirring in my vegan parmesan cheese for a cheezy spin on this classic dip.

6. Veggie Medley: Get creative with your vegetable mix by adding diced bell peppers, cucumber, or shredded carrots for extra crunch and nutrients. You could even add some chopped artichokes to make this a vegan spinach artichoke dip.

7. Fresh Garnishes: Top your Spinach Dip with fresh herbs like parsley, cilantro, or chives for a pop of color and freshness.

8.No Fresh Spinach: Use thawed frozen spinach, just be sure to squeeze out the extra water. It's easy to find year round and keep on hand.

Feel free to experiment and tailor this vegan spinach dip recipe to your liking – the possibilities are endless!


For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course.

A skillet containing healthy spinach dip, stirred with a wooden spoon, is placed on a wooden table with a gray cloth and fresh spinach leaves nearby.

How Do These Ingredients Help With Blood Sugar Balancing And Heart Hormones?

Spinach is the key ingredient being loaded with phytochemicals like lutein and zeaxanthin, which support heart health by calming inflammation and improving blood vessel function. Avocado's monounsaturated fats can help lower cholesterol levels and reduce the risk of heart disease. Garlic has been linked to improved circulation and lower blood pressure.


One benefit of spinach is its high potassium content which helps with blood pressure. Potassium is essential for counteracting the effects of sodium in the body, and a low intake of potassium can be as detrimental as a high sodium intake in terms of blood pressure regulation.

Spinach also contains high levels of magnesium which is essential for insulin sensitivity and glucose regulation. Magnesium plays a key role in many body systems including energy metabolism, maintaining muscle and nerve function, regulating heart rhythm, and supporting a healthy immune system. It also helps in various biochemical reactions throughout the body, contributing to overall heart health. 

Spinach also contains an antioxidant called alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in blood sugar balancing. This antioxidant property contributes to overall heart health and can help manage blood sugar levels.

In addition to alpha-lipoic acid, spinach is rich in various plant nutrients such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. These compounds have diverse health benefits, including reducing inflammation and maintaining eye health. The dietary nitrates improve blood vessel function and reduce blood pressure. 

If you choose to make this recipe with frozen spinach, it is often flash-frozen shortly after harvest, which helps preserve its nutrient content. This process can maintain higher levels of certain vitamins and minerals compared to fresh spinach, which may lose nutrients over time during transport and storage. For instance, frozen spinach tends to retain more vitamin C, vitamin A, and folate.

A small white bowl filled with fresh spinach leaves, perfect for creating a healthy spinach dip.


Avocados are full of healthy fats and various nutrients. Rich in monounsaturated fats, avocados help regulate blood sugar levels and improve insulin sensitivity. They also contain potassium, which supports the heart by regulating blood pressure and reducing the risk of stroke. Avocados are also a good source of the antioxidant, vitamin E, known for protecting against cardiovascular diseases by reducing inflammation and oxidative damage.

Avocados are another food that is rich in potassium which helps to relax blood vessels, which in turn lowers blood pressure.

Avocados also contain alpha-lipoic acid mentioned above. Additionally, avocado's antioxidant properties help to reduce inflammation, which is a key factor in the development of heart disease.

Avocados are rich in monounsaturated fatty acids (MUFA), particularly oleic acid, which is the same healthy fat found in olive oil. These healthy fats have been linked to improved cholesterol levels and a reduced risk of heart disease. Studies have shown that higher avocado intake is associated with a lower risk of cardiovascular disease and coronary heart disease.

Avocados are a good source of magnesium mentioned above, and they also provide dietary fiber, which helps to lower cholesterol levels and improve overall heart health.


Lemon juice provides a tangy flavor and vitamin C. Vitamin C is another antioxidant that supports heart health by reducing the risk of cardiovascular diseases and improving endothelial function. Vitamin C also plays a role in managing blood sugar levels and reducing the risk of blood sugar complications. 

One of the key nutrients in lemon juice is citric acid, which is key in the citric acid cycle to generate energy. Additionally, citric acid has powerful antioxidant properties that can reduce the risk of chronic diseases, including heart disease and cancer.

Studies have shown that citric acid, which is antihypertensive, acts on the endothelium of the aorta, causing vasodilation and lowering blood pressure. While other components of lemon juice, such as potassium, vitamin C, and flavonoids like eriocitrin and hesperidin, may contribute to its antihypertensive effects, citric acid appears to play a predominant role.

Research suggests that potassium citrate in lemon juice may also help lower blood pressure. Potassium is widely recognized as being hypotensive. Lemons are rich in potassium making them a valuable addition to a heart-healthy diet.

Sea salt

Sea salt, particularly unrefined varieties, is less processed and retains more of its natural mineral content, including potassium, magnesium, and calcium, than regular table salt

Potassium, mentioned in all of the ingredients today, is essential for maintaining healthy blood pressure levels. It helps counteract the effects of sodium, promoting proper fluid balance and relaxing blood vessel walls, which reduces the strain on the heart. 

Magnesium is another crucial mineral found in all of the ingredients. It plays a role in regulating heart rhythm, muscle function, and blood sugar levels. Adequate magnesium intake has been associated with a lower risk of cardiovascular disease and improved overall heart function. Sea salt can contribute to your daily magnesium intake, helping to support these important functions.

Additionally, sea salt contains calcium, which is essential for maintaining strong bones and teeth. But calcium also plays a role in heart health by supporting muscle contraction, including the rhythmic beating of the heart.

Sea salt also contains trace minerals such as zinc and iron, which are involved in various metabolic processes that affect heart health. Zinc helps support a healthy immune system and may contribute to the maintenance of healthy blood vessels, while iron is essential for oxygen transport in the blood.

Overall, Spinach Dip offers a delicious way to incorporate nutrient-dense ingredients into your diet, promoting hormone balance and supporting heart health and blood sugar regulation.

Today is the perfect day to whip up a batch of vegan Spinach Dip! Not only is this dip incredibly delicious, but it's also packed with nutrients that can support your heart and overall health. If you're looking to balance your hormones, particularly those related to blood sugar and heart health, this recipe is a fantastic choice.

So, why wait? Treat yourself to a bowl of this delicious Spinach Dip today and give your body the nutrients it craves for optimal hormone balance and a happy heart.

A bowl of healthy spinach dip next to a halved avocado and several spinach leaves, all artfully arranged on a textured surface.

A Super Healthy Vegan Spinach Dip

A tasty dish made from a creamy and delectable combination of nutrient-rich components is spinach dip. Fresh spinach, which is high in vitamins, minerals, and antioxidants, is the main ingredient in this dip.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Appetizer, Dip, Side Dish
Cuisine American, International, Mexican
Servings 4
Calories 6 kcal


  • food processor


  • 3 cups spinach
  • 1 medium avocado
  • 1/2 tablespoon lemon juice
  • 1/2 teaspoon sea salt
  • garlic optional to taste


  • 1.Blend all of the ingredients in a food processor or blender until smooth and creamy.
  • Adjust the seasonings to taste.
  • Add water if you prefer it thinner.


Calories: 6kcalCarbohydrates: 1gProtein: 1gFat: 0.1gSaturated Fat: 0.01gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.003gSodium: 308mgPotassium: 128mgFiber: 1gSugar: 0.1gVitamin A: 2110IUVitamin C: 7mgCalcium: 23mgIron: 1mg
Keyword creamy vegan spinach recipe, dairy free, Dip, food for the heart, heart health recipe, keto, keto smoothies, keto-friendly bagels, plant-based, spinach, Vegan, vegan spinach dip recipe
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Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

You can find this Spinach Dip recipe and many more nutritious and delicious recipes in Dr. Ritamarie's Deliciously Quick Lunch & Dinner Ideas: Energizing Whole Foods Meals collection of healthy recipes found in the Empowered Self Care Community.

How Foods Change the Capacity for Your Body Produce Energy

If you want more of these Vegan Recipes, they are part of the course in Body Freedom Nutrition Lab.

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