Green Goddess Tofu Dip (Vegan and High-Protein)


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Green Goddess Dip, Reinvented

Love the idea of a Green Goddess dip but not the ingredients? If so, then this recipe is for you. I'm beyond excited to introduce you to this flavorful, easy, and lightened up version of the classic. It's special enough for a summer party, yet is filled with healthy whole-food ingredients that make it feel right for everyday. You'll never believe this creamy dip is made from tofu!

This tofu dip is the epitome of summer flavor. It features a mix of three different fresh herbs and lots of tart lime juice, so it's bursting with vibrant ingredients. It makes me think of sunny evenings and the fabulous smell of harvesting homegrown herbs.

The best part of this dip, however, might be how easy it is to make. You'll just toss everything in a high-powered blender and give it a whirl; it takes less than ten minutes from beginning to end. It's also make-ahead friendly, so I'm confident this is a recipe you'll want to bookmark for all your summer get-togethers. Because this protein dip is essentially just tofu and herbs, feel free to dip without restraint!

Close-up of a beautiful, colorful Green Goddess Dip in a serving bowl, garnished with fresh mint leaves

What is Green Goddess Dip?

Green Goddess Dip (or sauce, or dressing) is a classic condiment that typically involves a combination of several herbs. Unfortunately, many store-bought versions and restaurant versions are based in mayo, so they tend to be quite heavy and not plant-based. In order to reinvent this classic in a more nourishing way, my version uses silken tofu as the base.

How to Make a Tofu Dip

Yes indeed, this colorful dip is made from tofu! No mayo or high-fat yogurt needed. Silken tofu is actually a wonderful base for dips because it blends into a surprisingly creamy texture. As an added bonus, the resulting dip is very high in protein, low in fat, and completely vegan.

A tofu dip is also very easy to make in the blender; it only takes a few seconds to transform into a yogurt-like texture. The most important thing is to use SOFT silken tofu rather than firmer versions. Silken tofu is usually sold in small (~12-oz) shelf-stable cartons; it's a very different product from refrigerated tofu. Make sure you look carefully and get the right product, otherwise this tofu-based protein dip will turn out lumpy.

Tofu-based Green Goddess dip, shown in a serving platter alongside yellow flowers

Ingredients and Substitutions

Here's what you'll need for this protein dip recipe, as well as some thoughts, tips, and possible substitutions. If you make any substitutions, I'd love to hear about it in the comments section below.

  • Soft silken tofu. Look for silken tofu in the Asian section of most grocery stores. It's usually in a shelf-stable carton. Make sure to get SOFT silken tofu (rather than firm or extra firm) so that it blends seamlessly into the dip.
  • Fresh basil
  • Fresh mint
  • Fresh cilantro
  • Lime juice. The lime juice is an important flavor component in this tofu dip, so you'll definitely want to use fresh-squeezed.
  • Olive oil
  • Salt

Beautiful rainbow vegetable platter with a bowl of protein-rich tofu dip in the middle

Closing Thoughts

What do you think: is this tofu-based protein dip genius or crazy? I love reinventing classic recipes in plant-based and whole-food ways, so I really enjoy this one. I like how this recipe transforms Green Goddess dip from a heavy condiment that weighs down veggies into a lighter, protein-rich, nutritional powerhouse that you'll want to (and should!) enjoy in abundance.

How will you use this Green Goddess dip? Will you serve it with veggies at a summer party? Drizzle it onto a salad? Dollop it onto roasted veggies? Slather it onto a sandwich? Regardless of how you use this dip, I hope you'll give it a try.

Tofu-based Green Goddess dip with a platter of colorful vegetables

Share It!

It makes me so happy to hear from you and see your creations! Please leave a comment below and let me know what you think about this recipe. If you post a photo on Instagram, hashtag #TheRogueBrusselSprout and tag me (@TheRogueBrusselSprout) in the post text so that I'm sure to see it.

Suggested Pairings

The Last Word Cocktail

Green Goddess Hummus

Watermelon, Snap Pea, and Mint Salad

Grilled Corn, Snap Pea, and Blueberry Salad

Vegan Green Goddess Lentil Tacos with Avocado Sauce

Green Goddess Tofu Dip (Vegan and High-Protein)

Loaded with fresh herbs and zippy lime juice, this tofu-based Green Goddess dip is vegan and high in protein. You'll want to make it again and again all summer long!



  • 12-oz package of soft silken tofu
  • 1 c fresh basil
  • 0.5 c fresh mint
  • 0.5 c fresh cilantro
  • Juice of a lime
  • Small drizzle of flavorful olive oil
  • 0.5 tsp salt


  1. In a high-powered blender, combine the silken tofu, fresh herbs, lime juice, olive oil, and salt.
  2. Blend until the dip is homogeneous throughout and light green in color. If needed, add an additional dash of olive oil to facilitate blending.
  3. Serve with your favorite dipping items including raw veggies, crackers, and chips.

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Please Share Your Thoughts!

Did you make this recipe? Did you make substitutions? How did you serve it? Any helpful tips? Please share your thoughts, since these insights are really useful to both me and to other readers.

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