Five-Minute Spinach Dip Recipe

spinach dip
nicolebranan/E+/Getty Images
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 10 (1/4 cup each)

Nutrition Highlights (per serving)

20 calories
0g fat
2g carbs
3g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 10 (1/4 cup 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 varieties can have excess salt and monosodium glutamate (MSG) as preservatives, among others, as well as added sugar.

This dip uses a combination of Greek yogurt and mayonnaise, and parmesan to give it that umami flavor along with lemon juice and dried herbs. Greek yogurt and parmesan cheese are high in protein and contain bone-building calcium and magnesium. This makes this spinach dip excellent for bone health and muscle building.

This recipe also calls for white pepper, which is milder than black pepper but has a unique taste. If you prefer the taste of black pepper or don't have white pepper on hand, just add black pepper to taste instead.

You can mix this easily by hand or use a food processor to break down the spinach into finer pieces. This dip is an excellent appetizer as a vegetable dip, perfect for entertaining, or used as a spread on cucumber rounds or bread such as small pita triangles or squares of dark German bread.


  • 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) (about 1 cup after squeezing dry)
  • 1 1/2 cup reduced-fat plain Greek yogurt 
  • 1/4 cup mayonnaise
  • 1/2 tsp garlic powder
  • 1/4 tsp fine sea salt
  • 1/4 cup grated parmesan cheese
  • 1 tsp onion powder
  • 3 tbsp lemon juice
  • 1/4 tsp ground white pepper
  • 1 tbsp dried mint


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

  2. If not using a food processor, add all ingredients to large mixing bowl and stir well to combine. Check seasoning and adjust to taste.

Variations and Substitutions

Use a plain non-dairy Greek-style yogurt and omit the cheese to make this dairy-free.

Omit the mayonnaise and increase the yogurt to make this egg-free.

Add thawed, frozen artichokes to turn this into Spinach-Artichoke dip. You will just need to increase the quantities of the other ingredients to maintain the creamy texture of a dip. A food processor is also recommended if you use artichokes to chop them up into small pieces.

Adjust the garlic-based on taste. For a more robust garlic flavor, use fresh garlic in place of garlic powder. Keep in mind; fresh garlic will become more potent as it sits in the refrigerator overnight.

Try other green herbs such as parsley or chives.

Cooking and Serving Tips

  • Make this in advance and refrigerate for up to three days before serving. Shelf life will be good up to 1 week, but the flavor will start to be less "bright" beyond three days.
  • Thaw frozen spinach overnight in the refrigerator so that you don't have to reheat it to thaw out, and then wait for spinach to cool down before using.
  • This is meant as a cold dip; heating yogurt to turn this into a hot spinach dip will not work; the texture will become grainy, and flavor will be compromised.
  • Freshly grated parmesan cheese is ideal for this dip instead of pre-grated parmesan cheese, which often has anti-caking agents such as cellulose and adds a grainy texture.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theoriesJournal of the International Society of Sports Nutrition. 2012;9(1):42. doi:10.1186/1550-2783-9-42

  2. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosisTher Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552

By Team Verywell Fit
At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between.