by Olena

Baked Spinach Feta Dip

by Olena

5 from 1 reviews

Baked Spinach Feta Dip Recipe made healthy without sour cream, mayo or soup mix. Instead with Greek yogurt, feta cheese and spinach. |

With all Holidays, sports events and many indoors gatherings during long winter months I thought I would share a baked spinach feta dip that you can feel good about sharing with your friends. You might also like healthy spinach dip, spinach and feta dip with shrimp, or eggplant feta dip recipes.

I used to think low fat, low carb and no calories food was the answer to a weight loss problem. As I get older and hopefully smarter, I learnt it’s not about the numbers but rather the quality of food and balance. Nowadays, I can eat this warm spinach and feta dip with a few multigrain chips, and have superfood green smoothie and kale edamame salad the next day without feeling guilty or gaining any weight. There is so much misconception about weight gain and loss!

Baked Spinach Feta Dip Recipe made healthy without sour cream, mayo or soup mix. Instead with Greek yogurt, feta cheese and spinach. |

Having said all of the above, I used as much organic full fat dairy for this spinach dip recipe as possible. Because let’s be honest – nobody wants to chew on a dry skinny hot mess and pretend it is tasty. And to make this kind of dip creamy you have to use fat.

Quick look at the labels and I went with cream cheese versus mayo to get the creaminess. Twice less calories and fat, same result or even better. Feta cheese itself is very dry and doesn’t really melt unless you pan fry it. But it adds a very nice zest and flavour to so plain tasting spinach.

This healthier baked spinach feta dip is definitely a treat. You can also prepare it in advance, cover with foil and refrigerate for a few days. Then just bake right before serving. I also left the dish on a counter to warm up for an hour to prevent an oven explosion. I have read that might happen, have you?!

Happy Healthy Holidays!

Baked Spinach Feta Dip Recipe made healthy without sour cream, mayo or soup mix. Instead with Greek yogurt, feta cheese and spinach. |


Baked Spinach Feta Dip

5 from 1 reviews

Baked Spinach Feta Dip Recipe made healthy without sour cream, mayo or soup mix. Instead with Greek yogurt, feta cheese and spinach.

  • Author:
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 16 servings 1x


  • 10 oz chopped spinach, frozen
  • 2 cups (8 oz) feta cheese, crumbled
  • 1/2 cup (4 oz) cream cheese, full fat
  • 1/2 cup 2% Greek yogurt, plain
  • 1/2 cup any milk (I used unsweetened almond milk)
  • 1/2 cup green onions, chopped
  • 4 large garlic cloves, crushed
  • 1 tbsp oregano, dried
  • 1/4 tsp ground black pepper
  • Cooking spray (I use Misto)


  1. Thaw spinach overnight on a counter or use my quick method: add spinach to a colander, place in the sink, rinse with warm – hot water, let drain and squeeze water with your hands.
  2. Preheat oven to 350 degrees F and spray medium baking dish (I used 9 ceramic pie dish) with cooking spray.
  3. In a medium bowl, add all ingredients and mix to combine. Pour into prepared baking dish, level with spatula, cover tightly with foil and bake for 35 minutes. Remove foil and broil on High for 5 – 7 minutes or until a bit golden brown. Serve hot with multigrain crackers of choice.

Store: You can assemble the dip and refrigerate covered for up to a few days and bake before serving. This dip tastes best fresh and should be consumed immediately.


Use organic full fat dairy if feasible. It is better for you although all dairy should be consumed in moderation! I couldn’t find organic feta cheese though. You can use some low fat ingredients here but the dip might be more dry, I haven’t tried. You can get away with a few low fat ingredients here but not all.

 Did you make this recipe? Please give it a star rating in the comments.


olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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  1. I had leftover spinach and feta from stuffed chicken breast I just made. This was perfect for the leftover. I have all the other ingredients, just going to half the recipe since I only have half in leftovers.

    1. Hm. I am sure goat cheese would work but how much I don’t know. Maybe a cup. I can only assume. Add it last and adjust to taste – my best advice. Can’t think of other cheese. However, maybe other shredded cheese would be good too. You can experiment if you have some cooking experience.:)

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