by Olena

Healthy Spinach Dip

Olena Osipov
5 from 10 votes

This Healthy Spinach Dip with yogurt, twice more spinach and four times less mayo makes the same creamy and flavorful spinach dip you know.

It is absolutely a crowd pleasing appetizer without extra calories!

Healthy Spinach Dip

Spinach Dip

This healthy spinach dip is the first to go at any party I bring it to. No one realizes it is healthy. And absolutely everyone asks me for a recipe. And you know where I send them, right?! 🙂

And hands down, it’s one of the easiest healthy dips to make. Any time you are asked to bring an appie, think of this spinach dip.

All you have to do is thaw spinach overnight (or in a microwave if you forgot), sauté a few veggies and stir. That’s it!

dipping a cracker into Healthy Spinach Dip

Ingredients for Healthy Spinach Dip

With twice more spinach (“hello”, superfood), 4 times less mayo (“goodbye”, saturated fat) and yogurt (“yesss”, protein) this homemade dip tastes same creamy, decadent and flavorful as you know it.

  • Frozen or fresh spinach: Both work. I have made 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. See instructions for fresh spinach below in How To Make section.
  • Fresh onion, carrots and garlic: Instead of using a packet with preservatives and sodium, we use sauteed fresh veggies to add a lot of healthy flavours.
  • Plain yogurt with at least 2% fat: Regular or Greek yogurt. Don’t use 0% (non-fat yogurt) as it is quite chalky and dip will lack creaminess. You will not enjoy it.
  • Mayo: I use avocado oil mayo. Olive oil mayo or veganese work as well. Just don’t skip mayo, spinach dip needs a bit of that umph from mayo.  I used 1/4 cup of mayo and that was plenty. Mayo in small amount is a healthy choice IMHO.
  • Salt and pepper

spinach dip ingredients lined up on counter

How to Make Healthy Spinach Dip

  • Prep frozen spinach: Place spinach in a colander and defrost for at least 8 hours or overnight. Using your hands, squeeze excess water. Spinach doesn’t have to be completely dry, some water is fine. Transfer squeezed spinach to a medium bowl. squeezing spinach over colander with hands
  • Or Prep fresh spinach: You will need two 11 oz boxes of spinach. Chop coarsely, then saute, adding to the skillet in batches as spinach wilts. Transfer to a colander, let cool, then squeeze excess water with your hands. Save liquid for a green smoothie (especially if it’s organic). Your “thawed spinach” is ready. squeezed spinach in blue bowl
  • 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. Fresh veggies replace nasty packet of onion mix soup in traditional spinach recipe. sauteed onion and carrots in a skillet
  • Stir everything together: Add yogurt, mayo, salt and pepper. Stir well to mix and now add grated garlic to taste. Fresh garlic at the end makes all the difference! Trust this Ukrainian. 🙂 spinach dip ingredients mixed in a bowl with spatula

How to Make Ahead and Store

Make ahead and store: Refrigerate stirred dip in an airtight container for up to 3 days. Give it another stir before serving. Or add all ingredients to a bowl, cover and refrigerate like this, and then combine right before serving.

Freeze? I have not tried freezing it and am not sure whether yogurt will separate and dip become watery. Please report if you do. If serving 3 people or less, cut recipe in half.

Ideas for leftovers: If you have a lot leftovers, stuff chicken breasts with spinach dip, sear for 3 minutes per side and then bake for 25 minutes in preheated 375 degrees F oven. Similar to this chicken stuffed with brie.

box of oven baked crackers

Serving Tips

Warm or cold? This dip tastes amazing either way. 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. This type of dip benefits from flavours sitting together and “marrying” each other for a bit.

What to dunk into dip with?

  • Bread bowl: 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.
  • Bread chips: Pita chips like Stacy’s of flat baked pretzel chips are sturdy vehicles to be loaded with creamy dip.
  • Whole grain crackers: We love baked corn crackers like Salmas or brown rice crackers like Mary’s Gone Crackers.

More Healthy Dips to Try

Healthy Spinach Dip closeup

Healthy Spinach Dip

This Healthy Spinach Dip with yogurt, twice more spinach and four times less mayo makes the same creamy and flavorful spinach dip you know. It is absolutely a crowd pleasing appetizer without extra calories!
5 from 10 votes
Print Save Rate
Course: Appetizer
Cuisine: North American
Prep Time: 15 minutes
Cook Time: 7 minutes
Servings: 15 Serves a crowd
Calories: 72kcal
Author: Olena Osipov

Ingredients

  • 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 oil for frying
  • 2 cups Greek or regular plain yogurt at least 2% fat
  • 1/4 cup mayo
  • 1 tsp salt
  • Ground black pepper to taste

Instructions

  • 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. If have time, refrigerate for a few hours to let flavours "marry" each other.
  • Serve with pretzel chips or brown rice crackers.

Video

Notes

  • Make ahead and store: Refrigerate stirred dip in an airtight container for up to 3 days. Give it another stir before serving. Or add all ingredients to a bowl, cover and refrigerate like this, and then combine right before serving.
  • Freeze? I have not tried freezing it and am not sure whether yogurt will separate and dip become watery. Please report if you do. If serving 3 people or less, cut recipe in half.
  • Plain yogurt with at least 2% fat: Regular or Greek yogurt. Don't use 0% (non-fat yogurt) as it is quite chalky and dip will lack creaminess. You will not enjoy it.
  • Mayo: I use avocado oil mayo. Olive oil mayo or veganese work as well. Just don't skip mayo, spinach dip needs a bit of that umph from mayo.  I used 1/4 cup of mayo and that was plenty. Mayo in small amount is a healthy choice IMHO.
  • How to make dip with fresh spinach: You will need two 11 oz boxes of spinach. Chop coarsely, then saute, adding to the skillet in batches as spinach wilts. Transfer to a colander, let cool, then squeeze excess water with your hands. Save liquid for a green smoothie (especially if it's organic). Your "thawed spinach" is ready.

Nutrition

Calories: 72kcal | Carbohydrates: 3g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 219mg | Potassium: 187mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5112IU | Vitamin C: 3mg | Calcium: 81mg | Iron: 1mg
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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.

24 comments on “Healthy Spinach Dip

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  1. 5 stars
    Awesome dip. It was devoured by my family. Even those that wouldn’t like spinach otherwise. I added canned chicken breast (Costco brand) and it was so satisfying! Thank you Olena! By the way, I love that you include nutritional values with your recipes. I’m on a diet and it’s so helpful.

  2. 5 stars
    Had to add 2 tbsp of grated Parmesan and 2 tsp of lemon juice because it just tasted a bit too yogurt-y for my taste, but the tweaks made it great!

  3. 5 stars
    We loved this but made it for a small gathering and have a lot left over. Can I freeze the amount that I didn’t put out?
    Thanks for a great recipe!

  4. 5 stars
    This is my new favorite spinach dip. Am making it right now for the 4th time. I love it! It’s a bit more trouble than mixing spinach with a packaged soup mix (duh), but a hundred times better. I add either some canned water chestnuts or (this time) chopped red pepper for some crunch. Really delicious, and lasts a few days in the fridge. Well, if I make a big batch 🙂

  5. 5 stars
    Great recipe! I suggest dipping carrots, celery, cucumbers, and other veggies if you’re looking for less carbs or better blood sugar regulations when snacking on this dip!

  6. 5 stars
    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!

  7. 5 stars
    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.

  8. 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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