Finally – A Delicious Tofu Dip!!

Sun-dried tomato tofu dip

Versatile Vegan Tofu Dip!

Store-bought dips can be packed with hidden sugars… Homemade dips tend to contain Greek yogurt or cheese for a rich and creamy texture… So, how can you make a rich, creamy, satiating dip without added sugar or dairy AND on a time crunch? The answer: TOFU. Yup – you read that right… When blended with fats, firm tofu transforms into a rich and creamy vegan tofu dip – perfect for vegetable crudités, Socca Crackers, or as a stuffing for lettuce cups.

Check out Chef Kenzie’s vegan tofu dip recipe and serve as a snack (for your next dinner party appetizer) or to serve as a full meal for lunch-on-a-time-crunch! The recipe serves one for a complete meal, or 2-4 for a snack-sized portion. If you’re serving for a crowd, double up the recipe and serve in the center of a vegetable platter for a delicious appetizer the whole family will love.

How would you serve this dip? Would you add some fresh herbs (like basil or thyme)? How about a few chile peppers to add a kick of spice?  Comment your ideas below or share them in our Facebook Group. We always love to hear what you’ve been cooking!

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Looking for More Dairy-Free or Quick-and-Easy Recipe Ideas?

Check out our downloadable meal planning classes. Each class comes with an eBook including a Specialized One-Week Meal Plan and Prep Sheet, or Specialized Recipes, as well as Additional Resources prepared by Chef Dawn Ludwig and Chef Kenzie Osborne. Each class also has the option to add-on downloadable presentation slides for more recipes and extra resources.

Tofu Dip

Two-Minute Tofu Dip

Kenzie Osborne
Chef Kenzie's dairy-free 2-minute tofu dip is the recipe you need to kick off your next dinner party or whip up for tomorrow's lunch.
Prep Time 5 minutes
Total Time 5 minutes
Course Appetizer, Dips and Sauces, Side Dish, Snack
Cuisine American
Servings 1 serving


  • 6 ounces Firm tofu, pressed between two sheets of paper towel
  • ¼ cup sun-dried tomatoes, canned in oil and drained PLUS 1 teaspoon of reserved oil from can
  • 2 tablespoons nutritional yeast (or goat cheese, if not dairy free)
  • ¼ cup white beans
  • ½ avocado
  • ¼ teaspoon onion salt (or regular salt)
  • teaspoon black pepper, optional
  • Squeeze of lemon juice


  • Press the firm tofu between two pieces of paper towel to squeeze out the excess liquid.
  • Place all ingredients into a bowl. Use an immersion blender to blend until smooth. Season with additional salt (if desired), black pepper, and a squeeze of lemon juice.


Nutrition (Per One Recipe - Serves One)

Fat: 29g (50%)
Carbohydrate: 30g (22%)
Protein: 37g (28%)
Calories: 520

Nutrition (Phase Two Variation)

Replace avocado with 100 grams chopped and roasted sweet potato. Add an additional 1 teaspoon of oil from the sun-dried tomatoes.
Fat: 23g (39%)
Carbohydrate: 44g (33%)
Protein: 37g (28%)
Calories: 530
Keyword Dairy-Free, Dips and Sauces, Phase 1, Quick and Easy

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