Sweet Pea Spread


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a bowl of green pea spread with ancient grain tortilla chips
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Looking for an alternative to hummus or guacamole? Look no further. Sweet pea spread is taking over! ????

Sweet pea spread is awesome. It’s flavorful, full of protein, fiber, and good fats. Spread it on a sandwich for a sweet zesty kick or serve it as a dip with carrots, cucumbers, crackers, or tortilla chips. 

Lately, I’ve been having a hard time finding snacks that aren’t super fatty or full of carbs. Sweet pea spread is none of those things. It’s simple, perfect and balanced.

Sweet Pea Spread: A Macro Balanced Recipe

closeup of green pea dip with Terra chips for dipping

Lately, I’ve been researching ways to increase my protein intake. There is so much information out there about what kind of macros we should be striving to hit and all the sources say something different. If you’re keto for example, you have to up your fat percentages and lower your carbs. If you’re eating plant-based Forks Over Knives says you don’t need more than 8% – 10% protein, and then there’s the rest of the world that says you should be going for 30%.

So what are the proper vegan macros? I can’t answer that for you because everybody is different, but what I can say is that from this point moving forward, many of my recipes will be balanced in macros. I’m really sick of looking for recipe inspiration only to find it’s 100% carbs or 100% fat in the vegan world. No one is posting balanced recipes, so in light of that information, I think I’ve found my calling.

Sweet pea spread is a macro balanced recipe! ⚖️ This means it’s made of 30% protein, 37% fat, and 31% carbs. Awesome, right? There are a couple ingredients that make all of this possible: frozen peas, high protein tofu, and almonds. 

green pea dip served with tortilla chips

Of course what would a sweet pea spread be without the actual peas? Green peas are relatively high in protein for a vegetable containing 23% while carbs make up the rest. While there are a lot of different brands and styles of tofu out there, I recommend a high protein sprouted tofu for this sweet pea dip recipe as well as the other recipes on my blog like my vegan cobb salad. I love this tofu because it has of a whopping 42% protein! And then there’s the fat – the tofu and the almonds bring this recipe to a balanced state providing lots of good fats for the brain.

The Process

Preparing sweet pea spread is incredibly simple. All you need to do is soak some almonds for an hour, thaw some frozen peas, and then, add all the ingredients in a food processor. That’s literally all you have to do. 

This recipe is takes very little time to make, so you can enjoy it in a matter of minutes. Quickly add it to sandwiches, or dip some chips or veggies in it as an after work / school snack. Sweet pea spread is my go-to food item when I need just a little something to fill me up! I hope it can be for you as well.

Recipe Jam

In this segment, I suggest a song for you to listen to while you make sweet pea spread! You can even stream it right here in your browser. Today’s Recipe Jam is Leave Me Be by Choir Boy. 

If you try this recipe, I want to hear about it! Feel free to post your creations to Instagram or Facebook and tag Hell Yes It’s Vegan or #hellyesitsvegan. I look forward to seeing your creations!

closeup of green pea dip with Terra chips for dipping
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Sweet Pea Spread

Easy to make macro balanced vegan sweet pea spread recipe. Serve on sandwiches or as a dip with veggies, tortilla chips, or crackers.
Prep Time0 mins
Cook Time5 mins
Resting Time1 hr
Total Time1 hr 5 mins
Course: Snack
Cuisine: American
Keyword: frozen pea dip, frozen pea spread, green pea dip, green pea spread, pea dip, pea spread, sweet pea dip, sweet pea spread
Servings: 6
Calories: 116kcal


  • food processor



  • Soak almonds for 1 hour. If you're in a hurry, boil them for 10 minutes.
  • Drain almonds, add all ingredients to a food processor, and combine.
  • Spread on sandwiches or serve with chips and veggies for dipping.


Nutrition Information is an estimate. 
Just a heads up – this page contains some affiliate links which means I make a little bit of money if you click on select links and make a purchase. I only recommend products that I use on the reg!
Nutrition Facts
Sweet Pea Spread
Amount Per Serving (90 g)
Calories 116 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 0.5g3%
Trans Fat 0g
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1.4g
Cholesterol 0mg0%
Sodium 170mg7%
Potassium 220mg6%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 2g2%
Protein 10g20%
Vitamin A 850IU17%
Vitamin C 8.3mg10%
Calcium 50mg5%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.

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Hell Yes It's Vegan
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