This healthy pea dip is as versatile as it is delicious!

Creamy pea dip in bowl on platter with vegetables and crostini for dipping

This creamy pea dip has been a staple in my kitchen for years. Frozen, defrosted peas get buzzed with garlic, goat cheese, parmesan, herbs and lemon juice for a creamy, vibrant dip that’s fabulous with crostini or veggies (think carrots, radishes, cucumbers, fennel spears, endives…). However, it’s also a divine sauce for pasta, and it makes for a crave-worthy lunch when slathered on toast as a healthy tartine.

Pea dip = Spring!

creamy pea dip on toasted bread with radishes and pea shoots

This pea dip tastes of spring, no matter the time of year. As I write this, there are about six inches of snow outside my window, and I have a DIRE case of spring fever. Winter, I’m so over you. It’s time to take measures into my own hands. Out came my daffodil-yellow striped shirt (totally inappropriate for these temperatures), and into the food processor went this pea and goat cheese dip. It tastes of warm weather and sunshine, even if winter stubbornly refuses to budge.

Pea and goat cheese crostiniCreamy pea dip in bowl on platter with vegetables and crostini for dipping

I originally posted a version of this pea dip several years ago but recently decided to give it a much needed makeover, or, more precisely, a make-under, adjusting the measurements to make things simpler. The dip uses frozen peas as its base. They’re one of my “pantry” staples, used to add a pop of color and flavor to everything from frittatas to pastas to this sweet pea and mint pesto. They’re especially perfect this time of year, when fresh greens are still a couple of months aways.

Ingredients for creamy pea dip in food processor before blending

The pea dip gets its creaminess from goat cheese, which provides a gentle richness without overwhelming the sweetness from the peas. A few tablespoons of fresh herbs contribute brightness and depth. I love using a mix of mint and tarragon, but basil is also delicious.Ingredients for creamy pea dip in food processor after blending

Serve the dip with assorted veggies and/or toasted crostini, or slather it over toasted bread for lunch. Close your eyes and take a bite… Oh yes, spring is definitely on her way.

Creamy Pea Dip on toasted bread with radishes and pea shoots

Easy pea dip tips:

  • This pea dip is made using one 10-ounce bag of frozen peas. I prefer petite peas, which tend to be sweeter than regular peas. Frozen peas have already been blanched, so there’s no need to cook them. I simply leave the bag on the counter for a few hours, or dunk the bag in warm water to defrost them quickly (you can also pop the bag in the fridge overnight).
  • You’ll need a food processor for the sauce. I use this 14-cup model, which I use to whip up a zillion different recipes, such as this green tahini sauce and these granola clusters.
  • A mix of fresh herbs gives this dip its flavor. I love using tarragon and mint (those are the two “happiest” herbs, in my opinion!), but basil is also delicious.
  • If you like this dip, you’ve got to try this sweet pea and mint pesto, which is lovely with pasta or as a sauce for this maple roasted salmon!

Get the recipe!

Creamy Pea Dip (a healthy and delicious appetizer or snack!)

This easy and healthy pea dip tastes of warm weather and sunshine, no matter the season. The base for the dip comes from defrosted frozen peas. Frozen peas have already been blanched, so there’s no need to cook them. I simply leave the bag on the counter for a few hours, or dunk the bag in warm water to defrost them quickly (you can also pop the bag in the fridge overnight). Goat cheese gives the dip a gentle richness without overpowering the sweetness from the peas. A mix of fresh leafy herbs flavors the dip. I love tarragon and mint (those are the two “happiest” herbs, in my opinion!), but basil is also delicious. The dip is fabulous with veggies or garlic crostini (see the notes below), or as a spread on toasted bread.

Course Appetizer
Cuisine American
Keyword easy appetizers, healthy dip recipes, pea dip
Prep Time 10 minutes
Servings 6 people
Author Nicki Sizemore

Ingredients

  • 1 large clove garlic, peeled
  • 1 10-ounce bag frozen peas (preferably petite peas), defrosted
  • 4 ounces goat cheese
  • 2 tablespoons chopped fresh herbs, such as mint, tarragon and/or basil
  • 2 tablespoons freshly grated Parmesan cheese
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • Salt and freshly ground black pepper

Instructions

  1. In a food processor with the blade running, drop the garlic through the feed tube to chop. Add the peas, goat cheese, herbs, Parmesan cheese, lemon juice and water, and season with salt and pepper. Process until creamy, scraping down the sides occasionally. Taste and season with more salt and pepper as needed (don’t be shy with the salt, as it’s integral to the flavor!). Serve the dip with crostini (see the notes below) and/or vegetables for dipping, or slather it on toasted bread as a healthy tartine. It’s also fabulous with pasta!

Recipe Notes

Do Ahead: The dip can be refrigerated for up to 1 day.

Garlic crostini: To make garlic crostini, heat the oven or (a toaster oven) to 375˚ F (190˚C). Brush 1/2-inch-thick slices of French bread on both sides with olive oil. Line the bread on a baking sheet and sprinkle with salt and pepper. Cook 6 to 8 minutes, or until lightly crisp on the bottom. Flip and cook an additional 6 to 8 minutes, or until toasted on the other side. Remove the pan from the oven and immediately rub each crostini with a halved garlic clove. The crostini can be made several hours in advance and left out at room temperature.

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