Healthy and Delicious Low-Fat Spinach Dip

Spinach dip in bread bowl with veggies and bread

Beltramo, Marco/Getty Images

Prep: 15 mins
Cook: 0 mins
Refrigerate: 60 mins
Total: 75 mins
Servings: 8 servings
Nutrition Facts (per serving)
115 Calories
7g Fat
10g Carbs
5g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 8
Amount per serving
Calories 115
% Daily Value*
Total Fat 7g 9%
Saturated Fat 4g 20%
Cholesterol 21mg 7%
Sodium 137mg 6%
Total Carbohydrate 10g 4%
Dietary Fiber 1g 4%
Protein 5g
Calcium 154mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

At almost every party you're sure to find a spinach dip–either cold inside a hollowed-out bread or hot and gooey in a bowl alongside some pita chips. But no matter how it is presented, it is usually full of fat. 

It doesn't have to be, though, so don't eliminate it from your party menu just yet. In this cold spinach dip recipe, by replacing the mayonnaise and cheeses with fat-free versions of yogurt and cream cheese, you will have a delicious dip without all of the fat. And no one will be the wiser. 

You can use frozen chopped spinach if you prefer. Before adding frozen spinach to the recipe, place it in a colander and pour boiling water over it until softened. Remove the excess water by pushing against the spinach with the back of a wooden spoon or wrapping in a towel and squeezing until dry. For an added boost of protein and less sugar and carbohydrates, substitute plain fat-free Greek yogurt for the regular yogurt. Just be sure to choose fat-free since Greek yogurt has a higher fat content than regular yogurt. 

Serve this low-fat spinach dip with a platter of fresh vegetables, some baked potato chips, or breadsticks. Feel free to spice it up a little by adding a dash of hot sauce.


  • 10 ounces fresh baby spinach (steamed until wilted)
  • 1 cup plain fat-free yogurt (drained of excess water)
  • 4 ounces cream cheese (softened, fat-free)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup finely chopped scallions
  • 1 garlic clove, minced
  • 1 tbsp freshly squeezed lemon juice

Steps to Make It

  1. Gather the ingredients.

  2. Place wilted spinach in a colander and remove excess water by either pressing a wooden spoon against the spinach or placing spinach in a towel and squeezing until dry. Chop finely and place in a medium bowl.

  3. In a separate small bowl, add yogurt and cream cheese and stir, mixing together until smooth. Add this mixture to the spinach. Stir in the remaining ingredients and blend thoroughly.

  4. Refrigerate until ready to serve.

  5. Enjoy!