Five-Minute Spinach Dip Recipe

spinach dip
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Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 16 (2 tablespoons each)

Nutrition Highlights (per serving)

20 calories
0g fat
2g carbs
3g protein
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Nutrition Facts
Servings: 16 (2 tablespoons each)
Amount per serving  
Calories 20
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 97mg 4%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 49mg 4%
Iron 0mg 0%
Potassium 81mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Why buy prepackaged spinach dip when you can whip up this easy spinach dip recipe in just 5 minutes or less? This recipe is healthier—store-bought spinach dip often has sugar or other additives—and tastes better too. You don't have to use a food processor, but it does break down the spinach more for a smoother dip.


  • 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry)
  • 1 1/2 cups fat-free Greek yogurt
  • 2 teaspoons onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon Italian seasoning


  1. If you're using a food processor, pulse the spinach on its own a few times. Add the rest of the ingredients and blend well.

  2. If not using a food processor, stir to combine the ingredients in a bowl.

Ingredient Substitutions and Cooking Tips

This dip is a great appetizer as a vegetable dip or spreads on cucumber rounds or other vegetables. (Jicama chips would add some crunch.) To add some zing to the dip, add chopped, cooked bacon and a little cayenne pepper or chopped jalapeno peppers depending on how hot you like it.

This dip looks beautiful in a hollowed out purple cabbage. But don't toss the extra cabbage—a few slices dipped in add a little cabbage crunch. The great nutritional value in purple cabbage is also the perfect complement to this spinach dip recipe.

Peppers are sometimes added to dips for color and texture but don't chop up all of the peppers to stir in. Cut orange, red, green, or yellow peppers into slivers and use them as dippers. The mild flavors of peppers won't throw off the flavor of the dip and the different colors make for a vibrant presentation.

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