Sweet Pea Parmesan Dip Recipe: This Healthy Dip Is a Step Above by Jan Mostrom

Sweet Pea Parmesan Dip Recipe: This Healthy Dip Is a Step Above

This fresh sweet pea Parmesan dip might replace ranch as a family favorite. The vegetable dip's lemony finish is so light and welcomes spring with every taste! Try this green pea dip with chips, vegetables or crackers, or even as a spread on toast with eggs and crushed red pepper flakes for a protein-filled breakfast. (Read about the health benefits or peas and the health benefits of lemon.)

To make this healthy, low-calorie, gluten-free sweet pea dip you will need frozen sweet peas, Parmesan cheese, lemons for juicing and zesting, olive oil, fresh mint, garlic, salt, black pepper and water for thinning. The healthy dip comes together quickly in your food processor.

Serve this light and fresh Parmesan pea dip as an appetizer, healthy snack or even as a light lunch or dinner. I bet it'll be the first thing gone at your next family get-together! (Print out copies of the recipe to share!)

Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links.

Cuisine: American / Mediterranean
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 12 (makes approximately 2 cups)


  • 3 cups frozen sweet peas, thawed
  • 1/3 cup shredded Parmesan cheese
  • zest from 1 large lemon (reserve a bit of zest for garnish)
  • juice from 1 large lemon
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons chopped fresh mint, plus more for garnish
  • 1 garlic clove
  • 1/2 teaspoon kosher salt (or to taste)
  • 1/4 teaspoon black pepper (or to taste)
  • water

Helpful Products

Recipe Notes

  • Add some spice by sprinkling in some crushed red pepper flakes.
  • Water is needed to thin the dip. Don't add too much water or it'll be too runny. Add a little at a time.
  • Store the dip in an airtight container in the fridge. 

Here's how to make it: 

  1. Put all the ingredients into a food processor except for the water. Pulse to blend. 
  2. Add water, 1 tablespoon at a time, until the dip is blended well. It won't be silky smooth, but just nicely blended. Add water to get to consistency you would like.
  3. Sprinkle with a bit of chopped fresh mint and lemon zest, if desired. Serve with your choice of crudité, crackers or chips.

Nutrition Facts Per Serving

Calories: 98

Total Fat: 8.5g

Saturated Fat: 1.5g

Cholesterol: 2mg

Sodium: 200mg

Total Carbohydrate: 5.2g

Dietary Fiber: 2.1g

Total Sugars: 1.2g

Protein: 2.3g

Vitamin D: 0mcg

Calcium: 61mg

Iron: 2mg

Potassium: 89mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Fresh Green Peas, Edamame & Avocado Toast Recipe for Breakfast, Lunch or Dinner

This Healthy Mashed Pea Spread Recipe May Give Avocado Toast a Run for Its Money

Easy Mushroom & Peas Pasta Recipe: This Delicious Mushroom & Peas Fettuccine Alfredo Is Ready In 30 Minutes

Elisa Schmitz
I would eat this for dinner with just a spoon. Wow, does that look so fresh and healthy and delish!

join discussion

Please login to comment.

recommended tips

One-Pan Mediterranean Pork Chops Recipe With Feta & Parmesan

Ground Beef Gravy Recipe With Mashed Potatoes (6 Ingredients, 15 Minutes)

Savory Mediterranean Spinach & Cheese Muffins Recipe (25 Minutes)

Crispy Baked Fish Sticks Recipe Is Family Pleasin' In 20 Minutes