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Recipes

Lightened Up Spinach Dip

February 3, 2025

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Lightened Up Spinach Dip Recipe
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What if I told you I could take this classic Spinach Dip Recipe and make it taste exactly the same with 85% less fat and ⅓ of the calories? I’ve been working on some lightened up party foods to share this week just in time for Super Bowl because we take football food very seriously in this house.

Lightened Up Spinach Dip Recipe

When I make my Super Bowl menu, this spinach dip is surprisingly always near the top of this list. And I think it’s because most appetizers that are brought to a party are so deliciously decadent and cheesy and full of sodium that having a light, fresh veggie-focused dish is a much-needed balance.

I wanted to see if I could lighten up this dip because traditionally it has a shocking amount of fat and calories, and I found that just two insanely simple swaps not only added protein (which we all need), but cut the calories by two-thirds, so you can truly feel good about eating a heaping portion of this with a side of veggie dippers.

Lightened Up Spinach Dip Ingredients

ORIGINAL RECIPE MACROS
1/16 serving | 155 calories | 15g fat | 3g carb | 2g protein

LIGHTENED UP RECIPE MACROS
1/16 serving | 50 calories | 2g fat | 4g carb | 4g protein

And I promise you’re not even going to taste the difference. This recipe is so simple – the hardest part is draining all the water out of the cooked spinach. But you definitely don’t want to skip this step because otherwise all that water will end up in your dip, and you want her to be nice and thick and creamy.

BIGGEST TIP – cook the spinach first and give it time to cool before squeezing it in a clean kitchen towel so you don’t burn your hands!

You’ll want to let the flavors blend for at least 2 hours in the fridge before serving, but you can make it up to a day before if you want to get the messy prep part out of the way. Chop up lots of fresh veggies to serve with the dip, and I always get some Hawaiian rolls to cube up with it too. If you want to be really fancy, you can buy one of those big Hawaiian bread rounds, cut the bread out of the center to cube, and use the remaining bread bowl to serve the dip in.

MORE APPETIZERS TO TRY:

Charcuterie Board
Bacon Cheddar Cheeseball
Ranch Pinwheels
Homemade Guacamole
Smoked Mozzarella Dip
Crab Dip
Peanut Butter Dip with Apples

Lightened Up Spinach Dip Recipe
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Lightened Up Spinach Dip

Lightened Up Spinach Dip Recipe
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This lightened up Spinach Dip Recipe has all the flavor of the traditional version with ⅓ of the calories! The perfect party food for holiday gatherings or your Super Bowl spread

  • Author: Liz Fourez
  • Total Time: 15 min
  • Yield: 16 servings 1x
  • Category: Appetizer

Ingredients

Units Scale

1 package (10-12 oz) frozen chopped spinach, cooked, cooled and squeezed dry

1 container (16 oz) light sour cream

1 cup plain whole milk Greek yogurt

1 package (1.4 oz) Knorr Vegetable Recipe Mix

3 green onions, chopped

Instructions

Combine all ingredients in a bowl and stir until well combined. Cover and chill in the refrigerator for 2 hours or up to overnight.

Serve with crackers, cubed Hawaiian bread, or vegetables such as cucumber, bell pepper, carrots, or celery.

Notes

Serving: 1/16 of recipe, Calories: 50, Carbohydrates: 4 g, Protein: 4 g, Fat: 2 g

If you make this recipe, share and tag @lizlovegrowswild on Instagram!

Did you make this recipe?

Share a photo and tag @LIZLOVEGROWSWILD — we can’t wait to see what you’ve made!

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Liz Fourez started Love Grows Wild in 2012 with a passion for interior design and homemaking and a dream to help others create a home they love.  From simple project tutorials, to holiday and entertaining ideas, to her journey renovating a 1940’s farmhouse, Liz demonstrates how to create a beautiful and inviting home with a handmade touch. She turned her signature cozy, neutral style into a best-selling book in 2016 and continues to inspire readers with her captivating photography and easy decorating ideas. Read more about Liz > > > >

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