Healthy Spinach Dip (No Mayo)

Made with nutrient-dense spinach, high-protein Greek yogurt, and flavorful herbs and spices, this healthy spinach dip is both delicious and good for you!

Creamy, delicious and healthy spinach dip

Spinach dip is a popular appetizer with us. It’s creamy and savory, and deliciously enhances just about anything we’ve dunked in it. Full Disclaimer: Our ladles were mostly bread and fruit and veg. I can say with almost certainty – although this hasn’t been tested – that adding spinach dip doesn’t make Oreo cookies any better. However, if you are brave enough to try this combination and find it incredibly delicious, please let us know.

Back to that burglary. As tasty as it was, it wasn’t that healthy. So I did what I do and made a few changes. Less cream cheese, removed the mayonnaise entirely and replaced it with Greek yogurt. Then I seasoned it generously, stirred in some nutrient-dense spinach and crunchy water chestnuts, and this healthy spinach dip was born. The Greek yogurt adds a tangy flavor that I absolutely love, and it’s just as delicious as the high-calorie original. If you’re looking for an appetizer for the holidays, a potluck deal or a weekday veggie treat, you’ve come to the right place. Our Healthy Spinach Dip is creamy, flavorful, flavorful and delicious. And did I mention it’s easy?

A shot of spinach dip with carrots, celery, cherry tomatoes, crackers and cucumber.

Ingredients you need for this healthy spinach dip:

  • cream cheese– In this recipe we use regular, full-fat cream cheese.
  • Greek yogurt– We like to use Greek whole milk yoghurt.
  • spinach– I like to buy fresh spinach and throw it in the freezer for smoothies. It’s perfect for this dip!
  • water chestnuts– These have a very mild flavor but make for a delicious crunch.
  • Onion and Garlic Powder– The use of powdered ingredients here ensures a delicious, more intense taste.
  • Dried Parsley– You can also use it fresh.
  • sea-salt– You can also add ground pepper to taste.
Ingredients you need for a creamy spinach dip.

To prepare a creamy spinach dip:

  1. Prepare the ingredients. Thaw the spinach and squeeze out excess moisture with a clean kitchen towel. Roughly chop the spinach. Finely dice the water chestnuts.
  2. Mix in the creamy ingredients. Place the softened cream cheese in a medium mixing bowl. Beat with an electric hand mixer until smooth and creamy. Add the Greek yogurt and spices; beat until well mixed.
  3. Add the spinach. Add the spinach and water chestnuts and stir until well combined.
  4. Cool. Refrigerate the spinach dip for at least 30 minutes or until ready to serve.
  5. Surcharge. Serve spinach dip with crackers, bread cubes, carrots, celery, cucumber, cherry tomatoes, sugar snap peas or anything else you can think of!
Process shots of preparing a healthy spinach dip.

tips and suggestions

How long does the healthy spinach dip keep in the fridge? Leftover spinach dip will keep for 3-4 days when stored in an airtight container in the refrigerator.

What should I serve with the spinach dip? Pretty much everything we dunked into this creamy, savory dip was extraordinarily delicious. Here are some of our favourites:

  • carrots
  • celery
  • cherry tomatoes
  • cucumbers
  • sugar snap
  • Sliced ​​peppers
  • Sliced ​​radishes
  • bagel chips
  • Various crackers
  • Fresh pieces of bread
  • pretzels

Substitutions and Variations: This is a fairly indulgent recipe, so feel free to experiment with the different ingredients or substitute them to suit your taste. Sour cream, mayonnaise or milk substitutes can be used. However, try to keep the amount about the same. You can also play with the flavor profile by adding ingredients like crumbled bacon, diced jalapeños, or chopped artichokes.

Wrap it! Try using leftover spinach dip on sandwiches! Spread a tortilla with spinach dip and top with roast chicken or turkey slices. Add assorted veggies as you like, then roll up and serve.

Someone scoops spinach dip out of a bowl with a cracker.
Creamy, healthy spinach dip in a bowl with assorted dips.

More delicious dip recipes:

Healthy spinach dip

Made with nutrient-dense spinach, high-protein Greek yogurt, and aromatic herbs and spices, this healthy spinach dip is both delicious and healthy.

preparation time10 protocol

cooking time0 protocol

total time10 protocol

Course: appetizer, dip

Kitchen: American

Servings: 6

Calories: 150kcal

  • 8th ounces frozen spinach thawed and drained
  • 4 ounces cream cheese softened
  • 2 cups plain Greek yogurt
  • 1 1/2 teaspoon sea-salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried parsley
  • 8th ounce can water chestnuts drained and diced
  • Place the frozen spinach in a colander. Run warm water over it until the spinach is thawed. Using a paper towel or clean kitchen towel, squeeze the excess liquid out of the spinach until mostly dry. At this point, I like to chop the spinach into small pieces because nobody likes to bite off a bit of a clump of spinach!

  • Place the softened cream cheese in a medium mixing bowl and mix with a hand mixer until smooth. Add Greek yogurt, salt, onion and garlic powder, and dried parsley. Mix until well blended.

  • Add the chopped spinach and diced water chestnuts and stir until well combined. Transfer to a serving bowl and refrigerate for 30 minutes or until ready to serve.

  • Serve with crackers, bread cubes and your favorite fresh vegetables. Enjoy!

Calories: 150kcal | Carbohydrates: 13G | Protein: 10G | Fat: 7G | Saturated Fatty Acids: 4G | Polyunsaturated fat: 0.3G | Monounsaturated fatty acids: 2G | trans fats: 0.003G | Cholesterol: 22mg | Sodium: 698mg | Potassium: 329mg | Fiber: 3G | Sugar: 5G | Vitamin A: 4689IU | Vitamin C: 3mg | Calcium: 145mg | Iron: 1mg

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Natalie Monson

I’m a registered nutritionist, mother of four, avid food lover and strong advocate of healthy habits. Here you will find many delicious fruit and vegetable recipes, tips on how to get your kids to eat better and become intuitive eaters, and many resources for feeding your family.

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