Menu Close

Healthy Jalapeno Popper Dip [Vegan+Oil Free]

hand dipping chip into jalapeno popper dip

Everyone’s favourite pub food turned into a healthy dip that you can feel great about serving your guests. This jalapeno popper dip is virtually fat free, made using 100% wholesome ingredients. It’s spicy, “cheesy” and so delicious! Serve it with chips, crackers, or raw veggies to make it an even healthier snack. Perfect for movie night, get togethers, or just any time you’re feeling snacky.

carrots, celery, peppers, crackers and chips in large white tray with dip in the middle

How do you make dairy free jalapeno popper dip?

I debated a while before deciding on this one. I was really thinking cashews as the base at first, but wanted to keep this dip low in fat and calories, and ultimately decided on cauliflower. Of course there’s nutritional yeast to give it its cheesy flavour, plus the perfect blend of seasonings to oomph up the flavour combo! We like this dip fairly spice, and by we, I mean my husband, Mr. Healthy Kitchen. So I used 3 jalapenos for this recipe, but if you prefer a more subtle spice, go for only 1-2, and remove the seeds if for less heat.

cauliflower and jalapeno cooking

Once you’ve cooked up your cauliflower and jalapenos, this dip comes together in moments. Just add all the ingredients into your blender and process until smooth and creamy. If you’ve precooked your cauliflower and it’s gotten cold, run the blender a little longer to heat the dip again before serving. I like this dip warm, but hubby ate it both warm and cold and said it was great both ways.

dip in white bowl surrounded by veggies, crackers and chips

Why do I love this jalapeno popper dip?

  • It’s virtually fat free.
  • It makes enough to feed a crowd, but feel free to halve the recipe if it’s just for you. 🙂
  • It’s free from most common allergens including nuts, dairy, gluten, oil, and eggs.
  • It’s versatile, serve with veggies for a light snack, or chips and crackers for a treat.

hand dipping cracker into dip

If you enjoy this recipe, you may also like these!

jalapeno popper dip pin

hand dipping chip into jalapeno popper dip

Healthy Jalapeno Popper Dip [Vegan+Oil Free]

Course: Appetizer, Dip, Side Dish
Cuisine: American, Canadian
Keyword: gluten free, nut free, oil free, refined sugar free, vegan
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Servings: 6 Servings
Your favourite pub food turned into a healthy dip, made with wholesome ingredients. This jalapeno popper dip is allergen friendly and so darn delicious.
Pin Recipe Print Recipe


  • 1 small cauliflower broken into florets
  • 2-3 jalapenos sliced (seeds removed if you prefer less spice)
  • 1 small yellow onion diced
  • 1-1.5 cups low sodium vegetable broth
  • 1/2 cup nutritional yeast
  • 2 tbsp apple cider vinegar
  • 2 tbsp tamari or soy sauce if not avoiding gluten
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 1.5 tbsp mustard
  • salt to taste


  • Add the cauliflower to a medium sauce pot and cover with water. Bring to a boil, then reduce heat to medium and cook until fork tender, approx 6-8 minutes. Drain and then add drained cauliflower to your blender.
  • Meanwhile, add the onion and jalapeno to a non stick skillet with a tablespoon or two of water and sauté over medium heat until softened, about 6 minutes. Add to blender.
  • Add all remaining ingredients to your blender with the cauliflower, onion and jalapeno, starting with 1 cup of the broth. Add more broth as needed, this will vary according to the size of your cauliflower and your preferred consistency. Blend until smooth and creamy, salt to taste and then serve with veggies, crackers, chips or pitas. Enjoy!
Calories: 70kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 434mg | Potassium: 471mg | Fiber: 4g | Sugar: 5g | Vitamin A: 379IU | Vitamin C: 54mg | Calcium: 35mg | Iron: 2mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

Last Updated on


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.