This healthy spinach dip is the first to go at any party I bring it to. And no one knows it is healthy and absolutely everyone asks me for a recipe. And hands down, it’s one of the easiest appetizers to make. Any time you are asked to bring an appie, think of my spinach dip. All you have to do is to thaw spinach overnight (or in a microwave if you forgot), sauté a few veggies, and stir. That’s it!
Healthy spinach dip is a reality. With twice more spinach (“hello”, superfood), 4 times less mayo (“goodbye”, saturated fat) and Greek yogurt (“yesss”, protein). And it tastes same creamy, decadent and flavourful as you know it because I used 1/4 cup mayo and that was plenty. So, so, so good!
People who do not eat healthy will be asking you for a recipe, I promise! And you know where to send them, right?!?
How to Make Healthy Spinach Dip Recipe
Place spinach in a colander and defrost for at least 8 hours or overnight (alternatively you could use a microwave).
You can also use fresh spinach: chop 2 x 11 oz boxes of spinach and sauté until wilted.
Using your hands, squeeze as much water out as possible. Spinach doesn’t have to be completely dry, some water is fine. I save liquid for green smoothie recipe.
Transfer squeezed spinach to a medium bowl. Set aside.
Preheat ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion, 2 minced garlic cloves and carrot. Sauté for 7 minutes or until translucent, stirring occasionally.
“Good-bye”, processed soup mix!
Transfer to a bowl with spinach along with yogurt, mayo, salt and pepper.
Don’t use 0% (non-fat yogurt), spinach dip won’t be tasty. However, regular plain yogurt will work, doesn’t have to be Greek.
I used 1/4 cup of avocado oil mayo, that was plenty. Don’t skip mayo. Organic, Vegenaise or any mayo without canola oil is a healthy option.
Stir well to mix and add grated garlic to taste.
Serve with pretzel chips, baked corn or brown rice crackers. Mmmmmm.
Healthy spinach dip can be prepared in advance. Refrigerate in an airtight container stirred for up to 2-3 days and just give another stir before serving. Or add all ingredients to a bowl, cover and refrigerate like this, and then combine right before serving.
Easy peasy lemon squeezy.
Healthy Spinach Dip
- 2 x 10 oz packages chopped spinach, frozen*
- 1/2 large onion, finely chopped
- 2 large garlic cloves, minced + 1 small garlic clove, grated
- 1 medium carrot, finely grated
- 2 tbsp avocado or extra virgin olive oil
- 2 cups Greek or regular plain yogurt (at least 2% fat)**
- 1/4 cup mayo***
- 1 tsp salt
- Ground black pepper, to taste
- Place spinach in a colander and defrost for at least 8 hours or overnight. Alternatively you could use a microwave. Using your hands, squeeze as much water out as possible and transfer to a medium bowl. Set aside.
- Preheat ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion, 2 minced garlic cloves and carrot; sauté for 7 minutes or until translucent, stirring occasionally.
- Transfer to a bowl with spinach along with yogurt, mayo, salt and pepper. Stir well to mix and add grated garlic to taste. Serve with pretzel chips or brown rice crackers.
*Substitute with 2 x 11 oz boxes of fresh spinach - chop the leaves, sauté until wilted and squeeze liquid out. **Don't use 0% (non-fat yogurt). ***I use avocado oil mayo; organic, Vegenaise or any mayo without canola oil is a healthy option.