by Olena

Healthy Spinach Dip Recipe (Video)

by Olena

5 from 3 reviews

Healthy Spinach Dip

Healthy Spinach Dip Recipe

This healthy spinach dip recipe is the first to go at any party I bring it to. And no one they are a part of healthy eating haha. 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 easy healthy 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!

Is Spinach Dip Healthy?

Healthy spinach dip recipe with greek yogurt 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 flavorful as you know it. 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?!?

What Are Healthy Spinach Dip Ingredients?

  • Frozen spinach
  • Onion
  • Carrot
  • Garlic
  • Yogurt
  • Mayo
  • Salt and pepper

Is Spinach Dip Healthy

How to Make Healthy Spinach Dip

1. Prepare Spinach

  1. Place spinach in a colander and defrost for at least 8 hours or overnight.
  2. Using your hands, squeeze excess water. Spinach doesn’t have to be completely dry, some water is fine.
  3. Transfer squeezed spinach to a medium bowl. Set aside.

how to Make Healthy Spinach Dip

2. Saute Vegetables

  • 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

3. Stir Everything Together

  • Add yogurt, mayo, salt and pepper.
  • Stir well to mix.
  • Now add grated garlic to taste.

Healthy Spinach Dip Recipe

What to Serve Healthy Spinach Dip With?

  • You can put healthy spinach dip in a traditional bread bowl. Sourdough is a healthy choice. Here is a great video how to hollow out a bread bowl.
  • Pita chips
  • Pretzel chips
  • Baked corn crackers like Salmas.
  • Brown rice crackers like Mary’s Gone Crackers.

Easy Healthy Spinach Dip

Healthy Spinach Dip Substitutions and Tips

Can I make it ahead?

Yes. Homemade 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.

Can I use fresh spinach?

Yes. I have made healthy spinach dip with fresh spinach many times because it is hard to find organic frozen spinach. And I’m all for organic greens especially because they are heavily sprayed with pesticides directly on them.

  1. Buy two 11 oz boxes of baby spinach. Preferably organic. It is also nice it is pre-washed.
  2. Chop coarsely.
  3. Preheat large skillet on medium heat.
  4. Add chopped spinach in handfuls, saute and stir. It will wilt. Then add another handful until you run out of spinach.
  5. Transfer to a colander and let cool.
  6. Using your hands, squeeze excess water. And save the liquid for green smoothie recipe. Especially if it’s organic spinach.
  7. Proceed with the recipe.

Shoot, forgot to thaw spinach overnight. What can I do?

Use a microwave.

Easy Healthy Spinach Dip

What kind of yogurt can I use?

  • Regular plain yogurt will work. Doesn’t have to be Greek. But Greek is good too.
  • Fat content 2% and higher.
  • Don’t use 0% (non-fat yogurt). Spinach dip won’t be tasty.

Can I add no mayo at all?

Don’t skip mayo. I used 1/4 cup of avocado oil mayo. That was plenty. If you don’t add mayo, spinach dip will be flat and lack flavor. Organic, Vegenaise or any mayo without canola oil is a healthy option. Mayo in small amount is a healthy choice.

Should I serve spinach dip cold or warm?

To be honest, warm or cold, dip tastes amazing. It’s a personal preference and circumstances. We love it warm right after it’s made. We love it cold the next day because flavors had a chance to marry each other more.

More Healthy (Spinach and Not) Dip Recipes

Watch Olena Make Healthy Spinach Dip

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Healthy Spinach Dip

5 from 3 reviews

Easy Healthy Spinach Dip Recipe with Greek yogurt, twice more spinach and four times less mayo for same creamy flavorful spinach dip. Serve warm or cold.

  • Author: Olena of
  • Prep Time: 12 minutes
  • Cook Time: 7 minutes
  • Total Time: 19 minutes
  • Yield: Serves a crowd
  • Category: Appetizer
  • Method: Stove
  • Cuisine: North American


  • 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


  1. 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.
  2. 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.
  3. 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.

Store: Refrigerate in an airtight container for up to 2-3 days. Stir again before serving.


*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.

 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.

12 comments on “Healthy Spinach Dip Recipe (Video)

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  1. yummy! I used 1 12 oz bag of frozen spinach and then added a couple of cups of fresh spinach chopped very finely (not cooked). I added about 2 tsp of italian seasoning (thyme oregano, marjoram, basil, rosemary and sage, 1/2 tsp pink salt and 1 tsp of white pepper for a little kick. SO good!

  2. I just made this recipe and it is delicious! Testing it out for Christmas. I think I will add some roasted red bell peppers to make it Christmas colors. I love that it is so low in sodium. We are trying to do a healthier low sodium Christmas meal. This will work beautifully.

  3. Amazing! Great flavor, easy to make and low carb and no added sugar. Major bonus! Have made it multiple times!

  4. Do you recommend serving this cold, or can it be kept warm in a crock pot? I’m planning on making it for a party this weekend 🙂

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