Healthy Spinach Dip

by Michele Pesula Kuegler | July 5th, 2023 | Appetizers, Healthy Cooking, Recipes, Tapas Monday

Healthy & delicious in one simple dip

It has been five years since I created this recipe, but it still is a favorite. Except for needing time to (a) roast the garlic and (b) let the dip chill, it’s a quick to make recipe. As we head into the heat of summer, this is a recipe to keep handy.

The original post

After spending a good amount of August either on the road or splurging on fun meals with friends and family, I’ve been eating more conscientiously for the last week or so, as I get my eating back on track. Of course, eating with a focus on healthy foods doesn’t mean boring. Nope, it isn’t all carrot sticks and water here. Rather it’s finding creative ways to impart flavor while keeping calories and fat in check.

This recipe is a perfect example. On a recent Sunday, we were home for an afternoon that would be filled with horse races and snacks. When I make snacks there are a few things I try to incorporate. First, I like to have at least three different snacks if it’s the two of us. Second, I like to make the snacks smaller, so you can go back for more, rather than having one big serving up front. Third, I try to keep at least a portion of the snacks healthy.

Debating dip

When I was making my menu for Sunday, I knew that I wanted to find a new dip recipe that had Greek yogurt as the base. I also wanted to make it a cold dip. Even though it was September, we still were experiencing hot, summer-like temperatures.

Greek yogurt provided a nice, creamy base for the dip; now I just needed to determine how to add texture and flavor. Spinach was a natural go-to. I always have frozen spinach on hand, and it adds a little bit of flavor and makes the dip even healthier. The trickier part was figuring out how to add flavor.  

Garlic powder was an option, but it’s kind of flat. Raw, minced garlic was another choice, but its flavor can be too intense. So, why not used roasted garlic? Roasting garlic is so simple and can be done in the toaster oven. Plus, it provides a smooth, rich garlic essence.

Served with carrots, celery, pita wedges, or healthy crackers (such as the beet thins in the picture), this is a dip that will keep your healthy eating on track!

Healthy Spinach Dip

Michele Pesula Kuegler

Chilled, healthy, and flavorful, what more could you want from spinach dip?

Prep Time 10 minutes
Cook Time 50 minutes
Chilling time 1 hour 10 minutes
Total Time 2 hours 10 minutes

Course Appetizer

Servings 4



  • 1 head garlic
  • 1 tablespoon olive oil
  • 3/4 cup plain Greek yogurt
  • 1 cup frozen spinach thawed and drained
  • Salt and pepper



  • Preheat oven to 400 degrees.
  • Place garlic on a small piece of aluminum foil.
  • Drizzle garlic with olive oil, and wrap securely with foil.
  • Roast for 50 minutes.
  • Allow garlic to cool.
  • Squeeze individual cloves to remove garlic from skin.
  • Combine yogurt and garlic, mixing well and mashing garlic.
  • Add spinach, stirring to combine.
  • Season with salt and pepper to taste.
  • Chill for at least 1 hour before serving.


Serve with carrots, celery, crackers, pita chips, etc.

Keyword spinach dip
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