Delicious and Healthy Olive Walnut Spread (WFPB, Oil Free)
This delicious and healthy Olive Walnut Spread is nutritionally packed, WFPB, and oil-free. Heart-healthy walnuts and spinach are combined with olives to create a truly whole-food plant-based dish in every sense.
Post Date: November 7, 2023
Updated June 1, 2025
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
Bursting with Flavor
This spread is inspired by the bold and rustic flavors of the Mediterranean. It brings together classic ingredients like briny olives, earthy walnuts, and fragrant garlic. A handful of fresh spinach boosts the vibrant green color and subtle earthiness. Additionally, it provides a boost of iron and phytonutrients.
Antipasto versus Tapenade versus Meze
Italian eating is all about sharing good food and good company, but sometimes the terms can get a little confusing. So, let’s break down antipasto, tapenade, and meze — and see where my Olive Walnut Spread fits in!
Tapenade is a classic olive spread from Provence, France. Think salty, briny, garlicky goodness made with olives, capers, and olive oil. It’s a bold little flavor bomb you slap on bread or veggies for a quick hit of savory magic.
Meze (or mezze) is more like a whole vibe. It consists of a bunch of small plates meant for grazing and hanging out. Meze is common all over the Eastern Mediterranean and Middle East. It’s a delicious mix of dips, salads, grilled veggies, and yes, olive spreads (sometimes even tapenade itself!). Meze is all about sharing and savoring a variety of flavors over good conversation.
Then there’s antipasto, the Italian way to kick off a meal. It’s a carefully chosen assortment of marinated veggies, olives, cheeses, and sometimes meats (but we plant-based folks skip those!), all arranged beautifully to whet your appetite. It’s a little more “formal” than meze but still full of bold, fresh flavors.
Now, where does my Olive Walnut Spread land? It’s not your traditional tapenade because I add spinach and walnuts and keep it oil-free. But it shines bright as a tasty plant-powered option for either a meze spread or an antipasto platter.
Versatile Uses
One of the best things about this Olive Walnut Spread is how many ways you can enjoy it in your everyday meals:
- Sandwich Condiment: Spread generously on sandwiches for a flavorful twist.
- Vegetable Dip: Serve with fresh vegetables as a healthy and delicious dip.
- Pasta Sauce: Stir into warm pasta with a splash of cooking water for a light and savory sauce.
- Summer Salad Dressing: Toss with chilled pasta and garden vegetables for a refreshing summer salad.
- Panini Layer: Add a layer to grilled paninis for added depth and texture.
Nutrient Powerhouse
This Olive Walnut Spread isn’t just flavorful—it’s packed with nourishing ingredients that support overall wellness. Walnuts provide heart-healthy omega-3 fatty acids, while olives contribute antioxidants and a rich, savory depth. Spinach adds a boost of iron, fiber, and phytonutrients, and garlic supports immune health and adds a zesty punch. Every bite delivers a satisfying blend of plant-based nutrition that fuels your body and delights your taste buds.
Perfect for Any Occasion
Whether you’re hosting a gathering of family and friends or attending a party, this spread is the ideal appetizer. Its appeal extends to both whole food plant-based (WFPB) and non-vegan guests, making it a versatile and crowd-pleasing option. It is nice to serve one dish for all whether they have diet restrictions or not. Plus, it travels well and looks great on any appetizer platter. This spread definitely has you covered.
Grocery List
Produce
spinach
garlic
Pantry
walnuts
black or green olives
Misc
salt
pepper
water
Add-Ins and Substitutions
You can replace the spinach with arugula, kale, swiss chard, watercress, and beet greens. Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, and hazelnuts. You can also use black or green olives, and if you can’t decide, simply use a combination of both!
Storing
Store in an airtight container in the refrigerator for up to 3 days. After 2 days the spinach will start to oxidize and turn the spread browner. Why? Well, the enzymes are activated when spinach leaves are cut or bruised, allowing them to come into contact with oxygen. As a result, the enzymes start to dismantle the chlorophyll in the spinach. This process leads to a brown or darkening color. Washing the spinach can help slow down or prevent this browning process. It removes any surface enzymes, dirt, or bacteria that may contribute to oxidation. Additionally, washing spinach helps to hydrate the leaves, keeping them moist and minimizing the enzymatic reactions that lead to browning.
Nutrition 411
Walnuts are an excellent source of antioxidants that can help lower your LDL (bad) cholesterol level. They are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams (g) (Trusted Source) per 1-ounce (oz) serving which may help reduce the risk of cardiovascular diseases and conditions. There are several plant compounds and nutrients in walnuts that may help decrease inflammation, which is a key culprit in many chronic conditions. Eating walnuts also nourishes both you and the beneficial bacteria that live in your gut. This promotes gut health and may help reduce the risk of obesity, heart disease, and cancer. (Trusted source).
Olives are an unusual fruit because of their high-fat content. The most abundant fat is oleic acid, which may have several health benefits. They also contain 4–6% carbs, most of which consists of fiber. Olives are a good source of vitamin E, iron, copper, and calcium. They may also contain high amounts of sodium if packaged in saltwater. Olives are particularly rich in antioxidants, including oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. Because olives are very bitter, they’re not usually eaten fresh. Instead, they’re cured and fermented. This process reduces bitter compounds like oleuropein, which are most abundant in unripe olives. Fermentation processes may also reduce cholesterol levels and increase beneficial bacteria in the final product (Trusted Source). However, there are some varieties that don’t need processing and can be consumed when fully ripe.
Delicious and Healthy Olive Walnut Spread
Equipment
- High power Blender
Ingredients
- 4 cups spinach
- 1½ cups toasted walnuts
- 1 5.6 oz. jar kalamata olives drained ~ 1 ½ cups
- ½ tsp sea salt flakes or kosher salts
- ½ lemon rind and juice
- 1 tsp chopped garlic or more if you love garilc
- water as needed 1 tbsp at a time to blend
Instructions
- Preheat oven to 350℉. Place walnuts in an oven proof dish and bake for 5-8 minutes until lightly browned. You will smell the walnuts' toasty scent. Cool walnuts before placing them in the processor.
- Process all ingredients in a food processor, place walnuts, then olives, spinach and garlic. Pulse 4 times then scrap down sides.
- If ingredients are not combing, add water 1 tbsp at a time. You can also add a bit of olive brine or more lemon juice if you like those flavor profiles you want to taste more of.
- Pulse until meaty mixture. Pulsing 4 times each round and check for consistency. You want a rustic texture.
- Spread on fermented sourdough or focaccia bread that has or has not been toasted.
Notes
Variations – You can add herbs such as basil, rosemary, and thyme. You can add rehydrated sundried tomatoes, capers, or a bit of balsamic vinegar if you have it on hand.
Serving – You can simply eat it with endive leaves or veggies sliced in thin wide sticks or serve it inside a roll or focaccia. It is also a great condiment for a sandwich of any kind!
Nutrition
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
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