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.

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