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Healthy Spinach Dip Recipe with frozen spinach, Greek yogurt and mozzarella cheese that doesn't lack flavour even with no mayo. | ifoodreal.com

I have been craving some cheesy and hot healthy spinach dip for a while now…Over 5 years I would say.

Generally, any spinach dip recipe calls for a lot of mayo and/or cream cheese. So I have been avoiding it and honestly was super scared to make it.

See, I’m not an appetizer girl because growing up we never served them, however nowadays I appreciate a healthy serving of baked spinach feta dip, eggplant feta dip or spinach and feta dip with shrimp accompanied by a glass of wine.

And I know it’s spring outside, so this healthy spinach dip doesn’t make much sense, but it’s been my craving. And I finally decided to make it substituting the ingredients from the original recipe. Just used the common sense…

It turned out really good…Cheesy, full of flavour and with a right amount of everything.

Healthy Spinach Dip Recipe with frozen spinach, Greek yogurt and mozzarella cheese that doesn't lack flavour even with no mayo. | ifoodreal.com

I avoided the mayo completely as it’s just a killer, even organic and light versions. I just can’t get over the nutrition label. Sometimes you will see me using it in some recipes but in most part a jar of mayo lasts me a year, and I usually throw out the leftovers.

I served it with Ryvita multigrain rye crispbread. Great choice! Whole wheat stone crackers or pita chips would be great too!

Healthy Spinach Dip Recipe with frozen spinach, Greek yogurt and mozzarella cheese that doesn't lack flavour even with no mayo. | ifoodreal.com

Healthy Spinach Dip

Healthy Spinach Dip


  • 1 10 oz package frozen spinach, thawed and liquid squeezed out
  • 1/2 cup 0% Greek yogurt
  • 1 cup low fat mozzarella cheese, shredded
  • 1/4 cup parmesan cheese, shredded
  • 1/4 cup skim milk
  • 2 cloves garlic, medium
  • 1/2 tsp salt
  • Ground black pepper to taste


  1. Preheat oven to 350 F degrees.
  2. Combine all ingredients together, place in a baking dish and bake for 20 minutes.
  3. Serve hot. Reheat in a microwave if necessary.
  4. You can also prep the dip and store in the refrigerator for up to a day. Bake the next day just before serving.

Nutritional Info

Servings Per Recipe: 1.5 cups

Amount Per 0.5 cup:
Calories: 196.8
Total Fat: 9.3 g
Cholesterol: 33.7 mg
Sodium: 840.9 mg
Total Carbs: 8.1 g
Dietary Fiber: 2.2 g
Protein: 22.4 g
WW points+: 5

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    • Olena

      So I’m not the only one who never had a spinach dip before.:) Good to know.:) I thought I was the only one left in the whole North America.:)
      Your chocolate chip banana cookie pie looks ah-mazing! OMG, just noticed, it’s made with white beans and cauliflower! I so have to make it! And it’s chewy. Totally up my alley.:) Thanks.

  1. Amy

    Your dip looks so cheesy and delicious! I’m not a big appetizer person for the same reasons; I usually stuck to eating the veggies and skipping the dip. I love using Greek yogurt instead of mayo, and I’ve been doing that for years with coleslaw dressing and chicken salad. Nobody has noticed yet!

  2. Bob

    You realize that cheese and mayo have roughly the same type of nutritional value right? And any meat that isn’t rotten is going to be better for you than sugar and the stuff they use to make “low fat” stuff taste good . How horrible does this taste with all those preservatives in “low” or “reduced fat” ingredients instead of actual flavor? Low fat cheese, skim milk, and 0% yogurt, good lord, you might as well just eat nothing.

  3. Steph

    Hi Olena, can fresh spinach be used in this recipe instead of frozen? Would any modifications need to be made?

    • Olena (iFOODreal)

      You will need to saute a lot of fresh chopped spinach until you have approximately 10 oz of it.

  4. Deonna

    We love spinach dip and this sounds great. I was wondering if I added artichoke hearts if I need to add more or less of anything.

    • Olena (iFOODreal)

      I would add less of spinach in equal amount otherwise it would be too dry. Try half spinach and half artichokes.:)

  5. Shawanda

    I love spinach dip and I’m trying to eat healthy can’t wait to make this thanks so much

  6. jennyrabbit

    Making this now. I am on the Daniel Plan and it’s real, whole food only so I too am using regular cheese. Smells great!


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