Healthy Spinach Dip

4.9 from 7 reviews

This Healthy Spinach Dip Recipe with yogurt, twice more spinach and four times less mayo makes the same creamy and flavorful spinach dip you know. Tastes incredible without extra calories.

  • 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.
  2. Using your hands, squeeze as much water out as possible and transfer to a medium bowl. Set aside.
  3. 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.
  4. Transfer to a bowl with spinach along with yogurt, mayo, salt and pepper.
  5. Stir well to mix and add grated garlic to taste.
  6. Serve with pretzel chips or brown rice crackers.

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

Make Ahead: Refrigerate stirred dip in an airtight container stirred for up to 2-3 days. Give it a stir before serving. Or add all ingredients to a bowl, cover and refrigerate like this, and then combine right 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.

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