An overhead shot of a bowl of beet cashew dip alongside some veggie sticks.
5 from 14 votes

Beet Cashew Dip

Creamy, dreamy and super dip-able this Beet Cashew Dip is made with only 6 ingredients. It's delicious with chips or veggie sticks!
Course Appetizer, Snack
Cuisine Canadian
Keyword beet dip, beetroot dip
Prep Time 10 minutes
Total Time 10 minutes
Servings 8 servings
Calories 188kcal
Author Dawn - Girl Heart Food


  • 1 lb cooked beets -about 4 small beets
  • 1 cup unsalted cashews -soaked in water overnight, drained
  • 1/4 cup sunflower seeds -soaked in water overnight, drained
  • 2.5 tbsp balsamic vinegar -use the best quality you have
  • 1 tsp salt
  • 3 tbsp olive oil -divided


  • Place cooked beets in a food processor and blend 1 minute or so until smooth.
  • Add cashews, sunflower seeds, balsamic vinegar and salt. Mix for about 5 minutes until combined (stop to scrape sides, if necessary).
  • Add 2 tbsp olive oil and mix 1 minute.
  • Pour into serving dish and garnish with remaining 1 tbsp of olive oil.  Enjoy with your favourite chips or veggies sticks!



  • Pre-cooked beets help this dip come together in less than 10 minutes.  If you are cooking the beets on your own, plan for an extra bit of time.  The prep/cooking listing in this recipe assumes you are using cooked beets. For beet cooking time, check out this post.
  • The number of beets you use will vary depending on their size. You want about 1 lb in total.  Use your grocery store's scale if you don't have one at home.
  • This beet cashew dip yields quite a bit.  It didn't last long in our home, but feel free to half the recipe if you like.
  • Don't forget to soak those cashews and sunflower seeds in water overnight. They help thicken and make this beetroot dip nice-n-creamy. Oh - and drain 'em before you use in this dip.
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 188kcal | Carbohydrates: 11g | Protein: 4g | Fat: 14g | Saturated Fat: 2g | Sodium: 338mg | Potassium: 323mg | Fiber: 2g | Sugar: 5g | Vitamin A: 20IU | Vitamin C: 2.8mg | Calcium: 20mg | Iron: 1.8mg
Nutrition Facts
Beet Cashew Dip
Amount Per Serving
Calories 188 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Sodium 338mg15%
Potassium 323mg9%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 5g6%
Protein 4g8%
Vitamin A 20IU0%
Vitamin C 2.8mg3%
Calcium 20mg2%
Iron 1.8mg10%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.