Jessica Grosman

Creamy Everything Bagel Dip

Jessica Grosman
Creamy Everything Bagel Dip

Well, here we are, just a few days ahead of SuperBowl weekend! I decided to share today’s recipe with you a day earlier than usual, I figured you wouldn’t mind having some extra time with this MUST MAKE recipe for your SuperBowl watching. Regardless of whether you are a New England Patriots or Los Angeles Rams fan, you’ll need lots of delicious snacks to enjoy on Sunday evening.

As you probably know by now, I’m a snacker. A grazer. Not a 3-meal-a-day eater, but rather a 3-meal and multiple snack-a-day kind of gal. Snacks are important for many reasons - they help to keep blood sugar stable, to keep from overeating at a meal, as a way to bring more nutritional diversity into your daily eating, and a way of socializing. Think about it this way, snacks are essential, but it’s the quality of the snack food that is most important for me. When I eat a snack, I’m looking for sustenance, as well as good flavor. As I’ve said before, there’s no reason to eat something if you don’t like the way it tastes, regardless if it’s labeled as “healthy” or some other unnecessary label. Remember, I’m not into labels.

This week, I’ve been reading Atomic Habits by James Clear. It’s a quick read and very interesting, not fully a self-help book, but not all science-y or geeky either. Over the years, I’ve given a lot of thought to habits - ones that I’d like to adopt and make part of my life, as well as those that are not as positive and need some sort of alteration. Notice that I’m not labeling habits as good or bad. In my opinion, thinking of habits in an either/or scenario just sets us up for failure. I have similar feelings about food - you will never hear me qualify any food as good vs bad, it’s just not appropriate, in my opinion. But back to habits…I view health as a habit. Whatever I believe is healthful eating is a habit that I’ve built over time, as opposed to a chore. When a habit is practiced repeatedly and becomes second nature, it becomes part of our daily life. For me, eating well, eating a diet that is full of nourishing foods that make my body feel great, is a habit that I want to keep. I had to practice this habit for a long time, not just a few days of eating kale salad, but over time I found that eating what feels best in my body leads to greater satisfaction in all areas of my life. When I eat well, I feel well, I think clearly, I sleep soundly; I am able to make decisions with ease and rationality, I have a spring in my step and a smile on my face. Today’s recipe is a habit that I’m reinforcing - I’m making it repeatedly, for sure!

Give yourself permission to enjoy the food that you’re eating everyday.

This Creamy Everything Bagel Dip is a snack that I enjoy eating a lot. It has the flavors of an Everything Bagel (onion, garlic, salt, poppy seeds and toasted sesame seeds) with the easiness of a simple to prepare dip. Forget about packaged French onion dips, they’re full of mystery ingredients. Make something that is truly good for you, with real ingredients! Eat this dip with your favorite chips or whatever you like to dunk into a dip. Add it to your buffet of SuperBowl snacks, you’ll thank me later, I promise.

Wishing you a relaxing weekend, full of delicious food, health & wellness.


Creamy Everything Bagel Dip

print recipe here

Ingredients:  (note - use organic whenever possible)

1 C raw cashews, soaked in room temperature water for 2 hours

1 T extra-virgin olive oil

1/2 C finely chopped onion (about 1/4 of an onion)

2 cloves garlic, chopped 

2 T extra-virgin olive oil

2 T dairy-free Greek yogurt (I use Kite Hill Greek-Style plain yogurt)

1 T lemon juice

2 T water

1/2 t sea salt

1 t poppy seeds + additional for serving

1 t toasted sesame seeds + additional for serving

To serve:  crackers, chips, veggies


Several hours before making the dip, place cashews in a bowl and cover with room temperature water.  Soak the cashews for 2 hours.  Drain and rinse before proceeding with the recipe.

In a small skillet, heat 1 T extra-virgin olive oil over medium heat.  Add the finely chopped onion and sauté until softened and lightly golden, approximately 10-12 minutes.  Stir periodically to keep the onions from burning, lower the heat if needed.  Remove from the heat to a mixing bowl and set aside.

Into the bowl of a food processor, add the soaked cashews and garlic.  Process until the cashews have broken-down into a sand-like consistency.  Scrape-down the sides of the bowl as needed.  Add the olive oil, yogurt, lemon juice and water.  Continue to process until a smooth mixture is formed.  

Pour the cashew mixture into the bowl with the cooled onions.  Add the salt and gently fold all of the ingredients together.  Taste mixture and add more salt, if desired.  Pour the poppy seeds and sesame seeds into the bowl and fold to distribute evenly.  Cover the bowl and chill the mixture for an hour to allow the flavors to blend.

To serve, bring the mixture to room temperature and stir until soft and creamy.  Place in a serving bowl and sprinkle additional poppy seeds and sesame seeds on top.  Serve the dip with your favorite chips, crackers, and veggies.


recipe yields approximately 1 1/2 C of dip

dip can be made one day in-advance of serving

leftovers keep well, in a covered container, for 2-3 days