Dips are a popular snack or appetizer that can be enjoyed with chips, crackers, vegetables, or other dippers. For vegans or those avoiding dairy for other reasons, it’s important to know which premade dips available at the grocery store are free of animal products. Thankfully, there are many delicious vegan dip options to choose from. In this article, we will explore what ingredients make a dip vegan, look at nutritional considerations for vegan dips, highlight some of the most popular vegan dips available, and provide a helpful shopping guide and vegan dip recipe roundup. Whether searching for a creamy, cheesy, spicy, or chilled dip, there are great vegan options available.
What Makes a Dip Vegan?
For a dip to be vegan, it must not contain any animal-derived ingredients. Here are some common non-vegan ingredients to look out for:
– Dairy products like milk, cheese, yogurt, butter, cream, etc.
– Eggs
– Meat, fish, or shellfish products
– Honey
– Gelatin
Vegan dips rely on plant-based ingredients for texture and flavor. Some common vegan dip bases include:
– Beans (black bean, chickpea, white bean, etc.)
– Tofu
– Avocado
– Hummus (chickpea-based)
– Cashew cream
– Coconut milk yogurt
Flavor boosters like lemon juice, garlic, herbs, spices, salt, pepper, nutritional yeast, etc. allow vegan dips to pack a flavor punch without the need for non-vegan ingredients. When scanning a dip’s ingredient list, look for plant-based foods you recognize. Avoid dips with ambiguous ingredients like “natural flavors” or preservatives, as these could come from animal sources.
Nutritional Considerations for Vegan Dips
Going vegan eliminates cholesterol, saturated fat, hormones, and other undesirable animal product components from one’s diet. However, not all vegan dips are created equal from a nutritional standpoint. Here are some things to keep in mind:
– Added sodium content – Many premade dips have high sodium levels from salt, preservatives, flavor enhancers, etc. Compare nutrition labels and opt for lower sodium options when possible.
– Fat content – While plant-based fats from nuts, seeds, avocado, etc. are healthier than dairy fats, they’re still high in calories. Lighten up by choosing plant-based Greek yogurt, bean, or tofu-based dips over fatty nut-based dips.
– Added sugars – Sweeteners like agave, cane sugar, corn syrup can send the sugar content of dips soaring. Look for dips where veggies or fruit provide natural sweetness instead.
– Nutrient profile – Get the most nutrition for your calorie buck by choosing dips made from whole foods like beans, lentils, veggies, etc. over highly processed options.
– Portion size – Even healthy dips are high in calories, so stick to recommended serving sizes. Measure out a proper portion to avoid overdoing it.
To make the healthiest choice, read nutrition labels thoroughly and select vegan dips made with whole, minimally processed ingredients in proper portions.
Popular Store-Bought Vegan Dips
Taking the guesswork out of things, here are some popular, readily available vegan premade dips found at most grocery stores:
Hummus
This cream chickpea-based Middle Eastern dip is a vegan staple. Traditional hummus has minimal ingredients – chickpeas, tahini (sesame seed paste), olive oil, lemon juice, garlic, salt. Flavored varieties like roasted red pepper and garlic are common.
Brands like Sabra, Tribe, Cedars, and Hope are widely available at mainstream grocers. Chickpea-free varieties made with edamame or other beans can be found for those with allergies.
Guacamole
Creamy avocados are the base for this iconic Mexican dip. Guacamole is made by mashing avocados together with onion, tomato, lime juice, cilantro, jalapeño, garlic, and salt. It makes a quick, fresh-tasting vegan dip.
Wholly Guacamole, Calavo, and Orpheus are popular ready-made guac brands. To cut back on added oils, sodium, and cost, making guacamole at home only takes 5 minutes.
Baba ganoush
Baba ganoush has a similar flavor profile to hummus, but it’s made with smoky roasted eggplant instead of chickpeas. Traditional baba ganoush also contains tahini, lemon juice, olive oil, and garlic. It’s a dip with Middle Eastern roots.
Look for baba ganoush from Sabra or Tribe in grocery store refrigerator sections. It pairs especially well with raw veggies and pita chips.
Bean dips
Dips made from healthy beans like black, pinto, white, or black-eyed peas make good vegan options. Refried bean dip is a popular Tex-Mex choice. Bean dips work well for dipping chips and veggies.
Major brands like Frito-Lay, Sabra, and Tribe offer bean-based vegan dips at many grocers. Black bean dip and salsa is an easy go-to. Southwestern flavors like cumin, cilantro, jalapeño, etc. complement the beans.
Artichoke jalapeño dip
This creamy, cheesy-flavored dip has artichoke hearts and jalapeños for a one-of-a-kind flavor. It’s tangy, savory, and full of veggies. Dairy-free cream cheese makes a rich base without actual cheese.
Green Giant and Tostitos both sell canned vegan artichoke jalapeño dips. The Tostitos one is mildly spicy – good for those sensitive to heat. Both work well with tortilla chips or crackers.
Aioli
Aioli is a creamy emulsified dip from Mediterranean cuisine, akin to flavored mayonnaise. Vegan aiolis swap eggs and oil for plant-based alternatives like aquafaba, tofu, or cashews. Garlic and citrus flavors are common.
Sir Kensington’s vegan aiolis come in cool bottles in flavors like chipotle, sriracha, herb, and more. Trader Joe’s and Whole Foods also sell own-brand vegan aiolis. Use them as you would mayo.
Olive tapenade
A French-inspired appetizer dip, tapenade is made from olives, capers, anchovies, olive oil, and herbs. For vegan tapenade, the anchovies are omitted. Green and black olive versions available.
Companies like Alessi and Divina make good prepared vegan tapenades. The briny olive flavor pairs nicely with crackers or bread. Tapenade also makes an easy pizza, pasta, or sandwich topping.
Fruit salsa
Who says dips have to be savory? Fruit salsas make fun, fresh dips with a touch of heat. Pineapple, mango, peach, or other fruits get tossed with onions, peppers, cilantro, lime, and jalapeño.
Brands like On the Border, Desert Pepper, and Frontera sell shelf-stable fruit salsa jars at many grocers nationwide. Use chips or apple and pear slices to scoop up the bright flavors.
Shopping Guide for Vegan Dips
When searching for vegan dips at the supermarket, here are some helpful guidelines:
In the refrigerator section
– Hummus is stocked chilled in tubs – often near other refrigerated deli dips like artichoke, bean, etc.
– Guacamole can be found both in the deli case or in a refrigerated packaged tub – check both areas.
– Baba ganoush is usually in the deli case if available – though not all stores carry it.
– Specialty dips like olive tapenade may be in the gourmet cheese section if the store carries them.
In the natural foods section
– Smaller natural grocers will have a wider selection of unique vegan dips like cashew queso, ranch dip, nacho cheese, etc.
– Check the refrigerator for any chilled vegan dips. Shelves will also have an array of jars and squeezable pouches.
– Explore the hummus options beyond basic flavors – sun-dried tomato, curry, pizza, buffalo, and more can be found.
In the Mexican food aisle
– Salsa, guacamole, bean dip and other Mexican dips tend to be clustered together on shelves here.
– Look for vegan labeling or read ingredient lists carefully – some can have hidden dairy.
– Bean dips, salsa verde, corn salsa, and mango habanero salsa offer spicy vegan options.
In other supermarket aisles
– Marinated artichoke hearts and olive tapenades are sometimes sold in the canned vegetables or olives section.
– Shelf-stable fruit salsas will be by the Mexican foods, barbecue sauce, ketchup and other condiments.
– Asian chili sauces like sriracha can make zesty vegan dip bases. They’re by soy sauce and Asian foods.
At specialty markets
– Indian markets have exotic dips like coriander chutney and raita to explore.
– Middle Eastern grocers offer more flavors of hummus, baba ganoush, falafel dip, etc.
– The olive bar at gourmet markets lets you customize vegan olive tapenade.
Roundup of Vegan Dip Recipes to Make at Home
For complete control over ingredients plus cost savings, whipping up vegan dips at home is easy and fun. Here is an assortment of 10 popular recipes:
1. Classic Hummus
– Ingredients: chickpeas, tahini, olive oil, lemon juice, garlic
– Blend soft chickpeas with rich tahini and seasoning for an easy 10-minute hummus.
– Customize with roasted red peppers, sun-dried tomatoes, curry powder, etc.
2. Chipotle Bean Dip
– Ingredients: beans, chipotle peppers, cumin, olive oil
– Smoky chipotle chilies in adobo sauce add heat to creamy blended beans.
– Garnish with chopped cilantro for a flavor and color pop.
3. Hot Buffalo Hummus
– Ingredients: chickpeas, hot sauce, ranch seasoning, celery
– Fold Frank’s RedHot-style hot sauce into hummus for a spicy twist.
– Top with chopped celery for cooling crunch.
4. Cashew Queso Dip
– Ingredients: cashews, nutritional yeast, salsa, spices
– Give nachos the ultimate vegan upgrade with this cheese sauce-like dip.
– Roasted cashews plus savory nutritional yeast mimic melty cheese.
5. Baba Ganoush
– Ingredients: roasted eggplant, olive oil, tahini, lemon juice, garlic
– Charred eggplant gets blended into this smoky, garlicky dip.
– A dollop of coconut yogurt on top finishes it.
6. Jalapeño Popper Dip
– Ingredients: roasted jalapeños, cashews, coconut milk, nooch
– All the flavor of fried poppers in a creamy dip – hold the grease.
– Mix up cashew cream cheese with roasted jalapeños and seasoning.
7. 7-Layer Dip
– Ingredients: refried beans, guacamole, salsa, olives, tofu cream, etc.
– A Tex-Mex classic, made vegan by using dairy-free sour cream.
– Swap meat crumbles for sauteed mushrooms or soy crumbles.
8. Vegan Ranch Dip
– Ingredients: cashews, plant milk, lemon juice, garlic, dill, chives
– Replicate the cool flavor of creamy ranch with soaked cashews.
– Onion and garlic powders add savory depth.
9. Olive Tapenade
– Ingredients: olives, olive oil, capers, garlic, lemon juice, parsley
– A simple blend of briny olives with bright flavor accents.
– Customize with sun-dried tomatoes, walnuts, or roasted red peppers.
10. Guacamole
– Ingredients: avocado, onion, tomato, lime juice, cilantro, salt
– Smashed avocado is the base of this super quick, tasty dip.
– Add as much or little tomato, onion, jalapeño to suit your tastes.
With an abundance of store-bought options plus endless recipe varieties, there are many ways to get your vegan dip fix. Whip up a batch or two to have on hand for snacking, parties, game day, or anytime you get a dip craving. Dairy-free dips can be just as satisfying as any traditional variety. Dip in and enjoy!
