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    You are here: Home » Meal Type » Appetizers » Healthy Spinach Dip

    Healthy Spinach Dip

    March 27, 2020 By Danielle Esposti 10 Comments

    May contain affiliate links.See our Privacy Policy and disclosure.

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    Pinterest image for a greek yogurt spinach dip recipe.
    Pinterest image for a healthy spinach dip recipe.
    Pinterest collage for a greek yogurt spinach dip recipe.
    Pinterest collage for a healthy spinach dip recipe.

    With as much protein as hummus and way more Vitamin A, this Healthy Spinach Dip is the recipe to satisfy your current snack craving. It’s made with greek yogurt, just enough cream cheese to keep things legit, and loads of spinach. Have plenty of veggies on hand so you can dip and double-dip this greek yogurt spinach dip all day long.

    A bowl of healthy greek yogurt spinach dip surrounded by cut vegetables and pita bread.
    Jump to:
    • How to Make Healthy Spinach Dip
    • What to Serve with Greek Yogurt Spinach Dip
    • Tips for Making Perfect Greek Yogurt Spinach Dip
    • More Healthy Dip and Salsa Recipes 
    • Recipe


    Confession:  we are a snack family. The only “meal” I can truly commit to every day is dinner, and even sometimes that one is a compilation of snacks. I’d like to say I can track it back to Cassian’s toddler days, when bento boxes made with bits of this and that were all he would eat, but I’d be a lying liar who lies.

    I can track it back to me.

    I LOVE snacks. Probably because I love variety – in color, in texture, and in flavor. I packed bento-style lunches for myself every day way before they were popular. First and last time I was ahead of a trend. Mark that one down friends! 

    A bowl of creamy healthy spinach dip made with greek yogurt.


    This greek yogurt spinach dip is so my kind of healthy snack. It’s loaded with real whole foods and is so tangy and creamy – the perfect antidote to day and night snack attacks. 

    It’s snack crack. It might not taste like it’s good for you, but it’s so totally good for you.

    How to Make Healthy Spinach Dip

    When you get tired of hummus, reach for this simple, healthy spinach dip. The greek yogurt base packs just as much protein as hummus, plus a whopping dose of Vitamin A and calcium. We love it with pita bread, sliced vegetables, or as a spread for sandwiches. 

    Frozen spinach defrosted in a mesh strainer.
    • Defrost the spinach. Put the spinach in a fine mesh strainer, then run under tepid water until the spinach is completely defrosted.
    • Using a rubber spatula, press the spinach against the strainer to release as much liquid as possible. Alternatively, squeeze small portions of spinach in your first to drain the water.
    • The drier the spinach, the thicker and creamier your dip will be.
    Cream cheese, greek yogurt, water chestnuts and seasonings in the bowl of a food processor before and after being blended.
    • Combine greek yogurt, cream cheese, water chestnuts, salt, onion powder, garlic powder, and dried parsley in a food processor.
    • Process 30 seconds, then scrape down the sides. Process an additional 30-60 seconds, or until the mixture is very smooth and the water chestnuts are pulverized.
    Two images showing how to fold frozen and defrosted spinach into a creamy healthy dip.
    • Scrape the dip into a mixing bowl.
    • Add the defrosted spinach, then mix using a rubber spatula until smooth. Taste for seasoning and adjust with salt if needed.
    • Chill in the fridge at least 1 hour or until firmed up. 

    What to Serve with Greek Yogurt Spinach Dip

    • Pita bread or pita chips 
    • Sliced raw vegetables like carrots, cucumbers, radishes, and bell peppers
    • Make open-faced sandwiches – spread 2-3 tablespoons over pita bread, then top with sliced grilled chicken and pickled onions.
    A dollop of healthy spinach dip on a carrot stick.

    Tips for Making Perfect Greek Yogurt Spinach Dip

    • I find bagged frozen spinach defrosts more quickly than boxed spinach, but do use what you have! 
    • Full-fat greek yogurt will yield the best flavor; we love Fage. 
    • Store the dip in a tightly sealed container in the fridge for up to a week. 

    More Healthy Dip and Salsa Recipes 

    • White Bean Green Goddess Dip
    • Muhammara (Roasted Red Pepper and Walnut Dip)
    • Black Bean Salsa with Mango and Crab
    • Strawberry Avocado Salsa
    A bowl of greek yogurt spinach dip surrounded with sliced vegetables and pita bread wedges.

    Did you make this Healthy Spinach Dip? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A bowl of healthy greek yogurt spinach dip surrounded by cut vegetables and pita bread.

    Healthy Spinach Dip

    5 from 3 votes
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    When you get tired of hummus, reach for this simple, healthy spinach dip. The greek yogurt base packs just as much protein as hummus, plus a whopping dose of Vitamin A and calcium. We love it with pita bread, sliced vegetables, or as a spread for sandwiches. 
    Prep Time: 15 mins
    Total Time: 15 mins
    Servings : 12
    Calories: 82

    Recommended Equipment

    • Food Processor
    • Large Mixing Bowl
    • Rubber Spatula

    Ingredients

    • 8 oz frozen spinach, defrosted and drained
    • 2 c full fat greek yogurt
    • 4 oz cream cheese, room temperature
    • 8-oz can water chestnuts, drained
    • 1 tsp kosher salt
    • ½ tsp onion powder
    • ½ tsp garlic powder
    • ½ tsp dried parsley

    Instructions

    • Place the spinach in a mesh strainer; run under warm water until the spinach is defrosted. Squeeze the excess liquid from the spinach until dry.
    • Combine yogurt, cream cheese, water chestnuts, salt, onion powder, garlic powder, and parsley in the bowl of a food processor. Process 30 seconds, scrape down the sides, then process an additional 30-60 seconds until smooth.
    • Transfer the mixture to a mixing bowl. Add the spinach and mix with a rubber spatula until combined.
    • Place in the refrigerator and chill for at least 1 hour.
    • Serve with pita or your favorite sliced raw vegetables.

    Notes

    • Bagged frozen spinach defrosts more quickly than boxed spinach, but feel free to use what you have! 
    • Full-fat greek yogurt will yield the best flavor. 
    • Store the dip in a tightly sealed container in the fridge for up to a week. 

    Nutrition Information

    Serving: 0.25cup, Calories: 82kcal (4%), Carbohydrates: 4g (1%), Protein: 5g (10%), Fat: 5g (8%), Saturated Fat: 3g (15%), Polyunsaturated Fat: 0g, Monounsaturated Fat: 1g, Trans Fat: 0g, Cholesterol: 16mg (5%), Sodium: 154mg (6%), Potassium: 81mg (2%), Fiber: 1g (4%), Sugar: 2g (2%), Vitamin A: 75% (75%), Vitamin C: 1% (1%), Calcium: 15% (15%), Iron: 3% (3%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
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    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    10 Comments
    Filed Under: Appetizers, Vegetarian

    Reader Interactions

    Comments

    1. Jeanine miller

      January 01, 2021 at 3:09 pm

      Don’t you cook the spinach?

      Reply
    2. Jen

      February 07, 2021 at 2:53 pm

      5 stars
      Great recipe…we used fat greek greek yogurt and a little less cream cheese and it’s still awesome!!

      Reply
    3. Linda Adams

      April 03, 2021 at 9:38 am

      5 stars
      Great dip with yogurt! I mixed water chestnuts too fine. Next time will add small cut up water chestnuts to give a little crunch when eating it with pork rinds.

      Reply
    4. Mary

      November 01, 2022 at 11:41 pm

      What is a good substitute for the water chestnuts?

      Reply

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