Skinny Spinach Dip

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Next up on our list of healthy recipes is this addicting, lightened up spinach dip! Instead of loading it up with sour cream & mayo like traditional spinach dip, this version includes a hefty amount of plain Greek yogurt (the MVP of healthy substitutions), which adds lots of protein, and no fat! And guess what? It’s equally delicious. Dip all your favorite veggies in it to keep it on the low-cal side.

Further Food Nutritionist Commentary:

​With about twice the amount of protein as regular plain yogurt, Greek yogurt should considered a nutrition powerhouse. Yet, it can be overwhelming to compare brands, so it's best to opt for the best one that has the best ratio of calories, protein, and sugar. In comparison to regular plain yogurt, which is strained twice, Greek yogurt is strained three times and on average contains 25% daily value of recommended calcium. Derived from blended chickpeas, each 1/3 cup serving of hummus contains 130 calories, 7 g fat, 16 g carbohydrates and 6 g fiber. This nutrient dense dip is a great alternative to mayo and sour cream and can be a great spread on sandwiches with most of the fat obtained from the healthy fats--monounsaturated and polyunsaturated fats.

By Nikki Nies, MS,RD, LD

Skinny Spinach Dip

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Servings: 8

Ingredients

12 oz bag frozen spinach (thawed and drained)
8 oz reduced fat plain cream cheese, softened
1 cup non-fat plain Greek yogurt
3 tablespoons traditional hummus
1 tablespoons minced garlic
¼ teaspoon pepper
1 teaspoon onion powder
¼ teaspoon paprika
½ cup reduced fat mozzarella cheese
¼ cup Parmesan cheese
¼ tsp cayenne pepper (optional — but gives it a nice, subtle kick!)

Instructions

  1. Preheat oven to 400 degrees F.
  2. Prepare a skillet with non-stick cooking spray, and sautee frozen spinach over medium heat for 5 minutes, or until completely thawed. Transfer to a fine mesh strainer and press down using paper towels to drain excess liquid.
  3. Combine spinach, mozzarella cheese, cream cheese, Greek yogurt, hummus and spices in a large bowl, and mix well.
  4. Transfer spinach dip to a glass or ceramic pie dish using a spatula to spread evenly, then top with shredded Parmesan cheese.
  5. Bake for 12-18 minutes or until the cheese and edges are golden brown. (Mine was ready closer to 15 minutes, but all ovens cook a little differently, so be sure to check on it!)
Preheat oven to 400 degrees F. Prepare a skillet with non-stick cooking spray, and sautee frozen spinach over medium heat for 5 minutes, or until completely thawed. Transfer to a fine mesh strainer and press down using paper towels to drain excess liquid. Combine spinach, mozzarella cheese, cream cheese, Greek yogurt, hummus and spices in a large bowl, and mix well. Transfer spinach dip to a glass or ceramic pie dish using a spatula to spread evenly, then top with shredded Parmesan cheese. Bake for 12-18 minutes or until the cheese and edges are golden brown. (Mine was ready closer to 15 minutes, but all ovens cook a little differently, so be sure to check on it!)

Nutrition Information

Per Serving:  Calories: 149; Total Fat: 11 g; Saturated Fat: 6 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 1 g; Cholesterol: 29 mg; Sodium: 427 mg; Potassium: 64 mg; Carbohydrate: 5 g;  Fiber: 0 g; Sugar: 1 g; Protein: 9 g
Nutrition Bonus:
Vitamin C: 3%; Vitamin A: 20%; Iron: 2%; Calcium: 24%;
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