Looking for a healthy snack or appetizer? This healthy spinach dip is ready in just 15 minutes and has all the flavors that you love in spinach dip…just not all the fat and calories!

Healthy spinach dip

Spinach dip is one of those great appetizers that can be served year-round – hot or cold. It’s always a must for the Super Bowl or any game day celebration and makes appearances at just about any birthday party, holiday celebration or cookout.

Traditional spinach dip is usually loaded with cream cheese or sour cream. And extra calories and fat. We discovered that you can still make a delicious version of spinach dip without the extra calories! This lightened-up version is made with Greek yogurt for a healthier, but still creamy and delicious, version.

Healthy spinach dip made with greek yogurt

Here’s what you need:

  • Spinach: No brainer here! We opted for fresh spinach over frozen since there’s no need the thaw or drain out all that extra water.
  • Onions & Carrots: We like a few extra veggies in our dip for some added crunch. Finely chop them to add.
  • Plain Greek Yogurt: We used nonfat, but any plain Greek yogurt works.
  • Mayonnaise: To cut the tartness of Greek yogurt, we also used a little reduced-fat mayonnaise to keep things creamy.
  • Parmesan cheese: When it comes to Parmesan, always go fresh over the stuff in the green can. You’ll get so much more flavor.
  • Salt, garlic and oil: For sauteing and seasoning.

This dip is really easy to throw together too. Saute the onions and carrots, then add the garlic and spinach. Mix the yogurt, mayonnaise, cheese and salt, then add to skillet. Let everything heat together and those flavors combine.

Spinach dip made with greek yogurt

If you’re like me, you’re ready to dip in at this point (let it cool first!) so grab your pita chips, crusty bread or fresh veggies. You can serve this spinach dip hot or cold.

FAQs About Our Healthy Spinach Dip

Q: How do you make healthy spinach dip?
A: Our healthy spinach dip recipe uses Greek yogurt instead of cream cheese or sour cream to cut down on fat and calories. It mixes sautéed onions, carrots, garlic and spinach with Greek yogurt, mayonnaise, parmesan and seasonings.

Q: What are the main ingredients in healthy spinach dip?
A: The main ingredients are fresh spinach, onions, carrots, plain Greek yogurt, reduced-fat mayonnaise, parmesan cheese, garlic, olive oil and salt.

Q: How long does it take to make healthy spinach dip?
A: This lightened-up healthy spinach dip can be ready in just 15 minutes total.

Q: Can you serve healthy spinach dip hot or cold?
A: Yes, this Greek yogurt based spinach dip can be served either hot right after cooking or chilled/cold.

Q: What should you dip in healthy spinach dip?
A: The recipe suggests serving it with pita chips, crusty bread or fresh veggies for dipping.

Q: How many calories are in a serving of healthy spinach dip?
A: One serving (1/8 of the recipe) has 82 calories according to the nutrition facts provided.

Q: What are the benefits of eating spinach?
A: Spinach is nutrient-dense and a great source of vitamins A, C, K, folate, iron and antioxidants. It’s also high in fiber to aid digestion. Finally, the nutrients in spinach are linked to benefits like improved eye health, cancer prevention, and regulation of blood pressure.

Q: What are the benefits of eating carrots?
A: Carrots are an excellent source of vitamin A in the form of beta-carotene, which is good for eye health. They provide fiber, vitamins C, K, potassium and antioxidants. The antioxidants in carrots may also help reduce risk of cancer and heart disease. Overall, carrots are a crunchy, low-calorie way to add nutrients and fiber to your diet.

So by including both spinach and carrots in this dip, you get a boost of vitamins, minerals, fiber and antioxidants that provide various health benefits related to vision, cancer prevention, heart health, and more. The veggies help make the dip more nutritious. We highly recommend making it not just for the health benefits, but because it’s delicious!

Looking for other appetizers or dips for your celebration? Here are a few of our favorites:

Lightened-Up Spinach Dip

Jodi Danen
This lightened-up version of spinach dip is made with Greek yogurt for a healthier, but still creamy and delicious, snack.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Appetizers
Servings 8 servings
Calories 82 kcal


  • 1 tablespoon olive oil
  • 1 small sweet onion diced
  • ¼ cup grated carrots
  • 2 cloves garlic minced
  • 1 lb. fresh spinach chopped
  • ½ cup plain nonfat Greek yogurt
  • ¼ cup reduced-fat mayonnaise
  • ¼ cup grated Parmesan cheese
  • ½ tsp. salt


  • Heat oil in skillet over medium heat. Add onions and carrots and cook 5 minutes, or until onions are translucent. Stir in garlic and spinach and cook 2-3 minutes or until spinach wilts.
  • Combine yogurt, mayonnaise, cheese and salt in medium bowl.
  • Add yogurt mixture to pan and stir to combine. Heat 2-3 minutes, or until warmed.
  • Serve hot or cold with pita chips, crusty bread or veggies for dipping.


Calories: 82kcalCarbohydrates: 7gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 4mgSodium: 275mgPotassium: 405mgFiber: 2gSugar: 3gVitamin A: 6018IUVitamin C: 18mgCalcium: 116mgIron: 2mg
Keyword appetizers, healthy, recipes, spinach dip, tailgating
Tried this recipe?Let us know how it was!