Oatmeal Cookie Dip for Love Your Heart

vegan cookie dough dip, American Heart Month,

Life is too short to not eat cookie dough. On the other hand, one might argue that eating too much cookie dough might shorten our lives. Which is why I decided that of all the heart-healthy snacks I could tackle this week, cookie dough dip was highest on my list.

So how do we make a heart-healthy cookie dough? First, we realize that we’re not actually making cookie dough that could be baked into real cookies but rather a dip. A cookie dip which is perfectly safe to eat but will still remind us of that sweet doughy goodness we can’t keep our fingers out of (I know it’s not just me.)

Second, we’ll round up some heart-healthy ingredients that might not be the things we normally put in cookie dough, but I promise make something so yummy you’ll wish that this was meant to be enjoyed with a spoon rather than a cracker (and I’m not saying you can’t.)

Silken Tofu
Regular intake of soy protein has been shown to lower bad cholesterol and reduce the risk of blood clots.

Cashew Butter
Cashews are not only lower in fat than other nuts, they provide 10gm of healthy unsaturated fats per serving.ย  Most of that unsaturated fat is oleic acid, the same healthy fat found in olive oil that promotes good cardiovascular health. Cashews also supply fiber, and they’re a good source of vitamin E, which prevents development of plaque in the arteries.

Personal anecdote: in the six months or so after I first moved in with Ben, his cholesterol dropped about 30 points. I’d like to attribute this to the fact that he was eating more homemade, healthier meals, and more oatmeal! Oatmeal has been recognized for a long time as a heart-healthy food because it’s high concentration of soluble fiber, which is known to reduce bad cholesterol.

Cacoa Nibs
It’s arguable that chocolate in its raw form should be viewed as a health food rather than a junk food. After all, it contains more antioxidants than any other food tested, including the highly acclaimed blueberries or green tea. But the key is to remember that most of these health benefits are lost once the cacao bean is processed into chocolate and mixed with sugar and fat. When possible, opt for cacao nibs or very high quality, minimally processed organic cocoa.

Let me tell you, eating cookie dough is even more enjoyable when you know you’re giving your heart a treat as well. We enjoyed it with some apple slices and gluten-free pretzel sticks, but I’d love to know what you come up with!

To satisfy your snack cravings, my fellow Love Your Heart bloggers have another delicious roundup this week.

Nicole is making Buffalo Wing Hummus,

Lauren has Brownie Dough Truffles (yes, we both like to have dessert as snacks!)

and Amy and Natalie are sharing Wonton Crisps with Avocado Dip.

Amy and Natalie are also our hostesses for this week’s giveaways, which include TWO great items I’ve told you about in the past!

Do you remember when I gushed about Ricki Heller’s Sweet Freedom cookbook? That was back when I tried her vegan, wheat-free, refined sugar-free Chocolate Mint Chocolate Chip Cookies and Cinnamon Toffee Coffee Cookies. Since then I’ve also made her Ginger Coconut Cookies, Chewy Blondies, Chocolate Chip Cookies… and those Chocolate Mint Chocolate Chip Cookies, about 4 more times. I’m not exaggerating when I say that everyone else loves the cookies too. With Sweet Freedom, you’ll get to work with a variety of whole-grain flours, nuts, and healthy fats, making this a perfect addition to Love Your Heart. I’m SO happy that one of you is going to win this!

Secondly, someone will get to try The Simply Bar. A few months ago I told you about this fabulous nutrition bar, rich in soy protein and low in sugar. It’s all natural, gluten-free and vegan too. What’s not to love!

Remember, this week the giveaway is hosted by Amy and Natalie at Super Healthy Kids, so be sure to visit if you’d like to enter!

Also, this post is linked to the RecipeLion Blog Hop for February, featuring desserts! If you like this recipe, please vote for it by visiting the Blog Hop and voting for entry #30 by clicking “Like”. There’s a prize for the winner, and who knows, I might just share it with you ๐Ÿ™‚ Thanks!

eggless cookie dough, heart healthy foods

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Oatmeal Cookie Dip

Yield: 8 servings, about 2 1/4 oz each

Prep Time: 10 minutes

Total Time: 10 minutes

This vegan, gluten-free, refined sugar-free snack will make you want to lick the bowl - but that's quite ok.


1/2 cup (48gm) coconut sugar (Try: Coconut Secret)
1 12oz package firm silken tofu
1/4 cup cashew butter
2 packets of stevia
2 teaspoons vanilla extract
1/8 teaspoon salt
2 tablespoons coconut flour (Try: Tropical Traditions)
1/2 cup old fashioned oats
1 oz cacao nibs (Try: Navitas Naturals Cacao Nibs)

Apple slices, pretzels, or other goodies for serving


Grind the coconut sugar to a fine powder using a coffee or spice grinder. Place in a blender or food processor with silken tofu, cashew butter, stevia, vanilla extract, salt, coconut flour. Blend until smooth.

Add the oats and cacao nibs, and pulse one or two more times, to combine.

Refrigerate, covered, until ready to serve.

Nutrition Facts:

Amount Per Serving (dip only)
Calories 135.0
Total Fat 7.1 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 66.3 mg
Potassium 0.0 mg
Total Carbohydrate 12.9 g
Dietary Fiber 2.6 g
Sugars 5.1 g
Protein 5.4 g

Cara Lyons, www.carascravings.com

This recipe is linked to Allergy Free Wednesdays and Allergy-Friendly Lunchbox Love.

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34 Responses to “Oatmeal Cookie Dip for Love Your Heart”

  1. Pingback: Fudgy Walnut Brownie Dough “Truffles” « Healthy Food For Living

  2. Pingback: Love Your Heart: Buffalo Wing Hummus | Prevention RD

  3. 3

    Kate — February 15, 2012 @ 7:08 am Reply

    I think I’d like this even though I’m not a fan of cookie dough!

  4. 4

    Ricki — February 15, 2012 @ 7:50 am Reply

    It’s definitely not just you!! I think I prefer the cookie dough to the baked cookies–which is why I bet I’d love this dip! And so glad the treats from Sweet Freedom have been a success. Good luck to everyone entering the contest! ๐Ÿ™‚

  5. Pingback: Sweet and Saucy Avocados and Chips

  6. 5

    Matt @ RecipeLion — February 15, 2012 @ 9:19 am Reply

    This looks great! I would love it if you linked up this recipe to my blog hop for a chance to win a cookbook prize package: http://bit.ly/wJSl1h

    • 5.1

      Cara — February 15, 2012 @ 11:15 am

      Done ๐Ÿ™‚ Thanks for the invitation!

  7. 6

    janet @ the taste space — February 15, 2012 @ 9:29 am Reply

    What a great idea, Cara! A cookie dip! Sounds great- as well as your review of Ricki’s cookbook. ๐Ÿ™‚

  8. 7

    Shari — February 15, 2012 @ 11:32 am Reply

    Great recipe. I would like to try this. Thank you:)

  9. 8

    Nicole, RD — February 15, 2012 @ 11:50 am Reply

    Ahh, this seriously looks uh-mazing. Who would even need “dessert”?! I needed a reason to get some cashew butter…and coconut sugar. Thank ya ๐Ÿ™‚

  10. 9

    Kathy Hester — February 15, 2012 @ 12:43 pm Reply

    Yum! I definitely agree that silken tofu is magic!

  11. 10

    Heidi @ Food Doodles — February 15, 2012 @ 1:16 pm Reply

    This sounds great! I’m always amazed that silken tofu can be so great in things like this, but it really is! I’ve had some bad experiences mixing tofu into things it shouldn’t go in, but silken tofu is always great. And I love the cacao nibs – Mmmm ๐Ÿ™‚

  12. 11

    Michelle @ Esculent Dreams — February 15, 2012 @ 3:30 pm Reply

    oo i’ve always used soft or firm tofu so i’m a bit new to the whole “using silken tofu” thing… tried it out while making “ice cream” this past weekend (http://esculentdreams.blogspot.com/2012/02/valentines-day-2012.html) and had great results! very excited to try this out sometime!!

    • 11.1

      Cara — February 15, 2012 @ 3:39 pm

      your ice cream looks fantastic!

  13. 12

    Danielle (@fresh4five) — February 15, 2012 @ 7:15 pm Reply

    wow this looks sooo good!! the idea of cookie dough dip being healthy?! yeah! now to make it soy/nut/carob free! TFS!

  14. 13

    Hannah — February 15, 2012 @ 8:22 pm Reply

    Holy bucket! This looks incredible. Might I ask, though, as an Australian, what weight your packages of silken tofu are? Thank you!

    • 13.1

      Cara — February 15, 2012 @ 8:26 pm

      Thanks Hannah! Sorry, I should have noted. It is 12oz. I usually note that, I’ll go ahead and update it! Thanks for pointing that out.

  15. 14

    Deborah — February 16, 2012 @ 12:57 am Reply

    Oatmeal cookies are probably the cookies that I crave the most. This would really help with any cookie craving, though!!

  16. 15

    Lauren @ Healthy Food For Living — February 16, 2012 @ 7:02 am Reply

    I definitely prefer cookie dough to the final baked product, so this healthy version absolutely appeals to me! Looks great =).

  17. 16

    Shannon — February 16, 2012 @ 11:04 am Reply

    totally going to try this!! especially when i’m craving cookies and don’t really want to eat a whole batch myself ๐Ÿ˜‰

  18. 17

    Joanne — February 16, 2012 @ 2:45 pm Reply

    I always love hearing about cookie dough dip recipes but…they’re always too unhealthy for me to actually make. Not this one! Is it still healthy if I eat the whole batch. In one sitting.

  19. 18

    Bianca @ Confessions of a Chocoholic — February 16, 2012 @ 4:45 pm Reply

    This sounds wonderful! I mostly just eat tofu in savory forms and still haven’t tried incorporating it in desserts. But for something like this I would venture out of my comfort zone!

  20. 19

    Cara Craves... — February 16, 2012 @ 8:01 pm Reply

    What a fun idea!
    I saw coconut sugar in the store the other day and now I wish I had bought it!

  21. 20

    Elina (Healthy and Sane) — February 16, 2012 @ 9:13 pm Reply

    Mmm, cookie dough dip. Yummm

  22. 21

    Leslie — February 17, 2012 @ 8:58 am Reply

    Wow! I just discovered your site and your oatmeal cookie dough recipe lookslike a winner! The “Sweet Freedom” cookbook looks awesome, too! THanks for sharing!

  23. 22

    grace — February 17, 2012 @ 2:29 pm Reply

    there are quite a few ingredients on that list that i haven’t yet met, but what a great idea for a dip! i believe i need to take a trip down the health food aisle. ๐Ÿ™‚

  24. 23

    Leslie — February 19, 2012 @ 12:39 pm Reply

    What can I use as a substitute for the coconut flour? Would white whole wheat flour or protein power work? Thanks also for mentioning the “Sweet Freedom” cookbook….looks like a real winner!

    • 23.1

      Cara — February 19, 2012 @ 8:44 pm

      Hi Leslie,
      Yes, I think either one of those would be fine. And I hope you check out Sweet Freedom, it’s so great!

  25. 24

    Laura @ Gluten Free Pantry — February 23, 2012 @ 6:14 pm Reply

    This dip looks divine…and addicting! Thank you so much for sharing your great recipe on Allergy-Free Wednesdays! Be sure to check back next week for recipe highlights (including the top 3 reader choice submissions and hostess favorites).

    Be Well!

  26. Pingback: Fudgy Walnut Brownie Dough โ€œTrufflesโ€ - Healthy Desserts | Healthy Desserts

  27. 25

    Cara — March 28, 2012 @ 7:29 pm Reply

    I agree…life is too short not to eat cookie dough!
    As a fellow “Cara,” I must admit your cravings are awe inspiring. Serious Yum!
    Keep up the good work.

    • 25.1

      Cara — March 29, 2012 @ 11:27 am

      Thanks, Cara! I just checked out your site and I’m proud to share the name with someone as cool as yourself ๐Ÿ™‚

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