Healthy Spinach Dip
Better for you Healthy Spinach Dip with creamy Greek Yogurt, twice as much spinach and just a touch of mayo! Classic appetizer guaranteed to be a crowd pleaser at your next party.
Servings: 15 Serves a crowd
Calories: 72kcal
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
- 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.
- 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.
- 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.
- Onion: Shallots could be used instead of onion.
- Baked: Use an oven safe dish and pop in the oven at 350 degrees for 15-20 minutes until hot.
Nutrition
Calories: 72kcal | Carbohydrates: 3g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 219mg | Fiber: 1g | Sugar: 2g