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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 mins
Total Time 5 mins
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