Protein-Packed Greek Yogurt Spinach Dip
This healthy spinach dip recipe is made with Greek yogurt so it’s loaded with high quality protein. It’s the perfect Greek yogurt dip for veggies, pita chips, pretzels, and even as a sandwich spread. Greek yogurt spinach dip is an excellent protein-rich snack or appetizer, and takes just about 10 minutes to prepare.
As a Registered Dietitian, my number one tip to make vegetables more appealing is to serve them with delicious homemade sauces, dressings, or dips. Because why eat a plain carrot when it can be dipped in tasty Greek yogurt ranch dip, avocado Greek yogurt dip, Greek yogurt dill dip, or tzatziki dip?
This Greek yogurt spinach dip has a lot going for it. For one, it’s rich in high quality protein thanks to nutritious Greek yogurt. Two, it’s easy to make and takes just about 10 minutes to prepare. Three, it’s totally delicious! This dip is creamy, tangy, salty, and pairs well with any veggie or chip you like to dip!
Find tons of other healthy Greek yogurt recipes on my blog, as well as nutrition information about Greek yogurt!
Step-by-step video
Ingredients in Greek yogurt spinach dip
Here is everything you need to make this healthy spinach dip recipe:
- Plain Greek yogurt – I used full fat yogurt because it makes the dip taste rich and creamy. You can use low fat or nonfat Greek yogurt, and the dip will have a tangier flavor.
- Baby spinach
- Feta cheese
- Lemon
- Shallot
- Garlic
- Salt
- Sumac
Kitchen tools needed
To make Greek yogurt spinach dip, you need a small mixing bowl, a medium saucepan, a good knife, and a microplane grater for garlic.
What is sumac?
Sumac is a crimson red spice that is a staple in Middle Eastern cooking. It has a tangy, sweet, and fruity flavor, akin to freshly squeezed lemon juice.
If you aren’t able to get sumac, try replacing it with ground coriander, paprika, or za’atar with a little lemon zest in this recipe.
Sumac Spice
A bright red spice, sumac adds nuanced acidity to any dish, with tangy, fruity, and lightly sweet flavor notes.
How to make Greek yogurt spinach dip
- Begin by blanching the spinach in boiling water for 30 seconds. Transfer the spinach to an ice bath immediately.
- Use a clean dish towel or paper towels to squeeze out excess water from the spinach.
- Chop up the spinach.
- Add the chopped spinach to a small mixing bowl with the other dip ingredients: plain Greek yogurt, crumbled feta cheese, lemon juice, grated garlic, minced shallot, salt, and sumac.
- Serve with your favorite crunchy veggies, pita chips, pretzels, or whatever appeals to you!
What to serve with Greek yogurt spinach dip
You can pair this dip with just about any veggie or chip variety! It tastes great as a dip for:
- Baby carrots
- Celery
- Broccoli florets
- Cherry tomatoes
- Radishes
- Cucumber
- Endive
- Pita chips
- Tortilla chips
- Pretzels
- Potato chips
This dip can also act as a delicious spread for sandwiches or wraps.
Storage
Store leftover spinach yogurt dip in an airtight container in the fridge for up to three days. Just give the dip a good stir before serving if you aren’t using it right away.
Spinach nutrition & health benefits
Spinach is a very nutritious dark leafy green to include in your diet. One cup of raw spinach provides:
- 140.7 mcg Vitamin A (16% of your daily needs)
- 58.2 mcg folate (15% of your daily needs)
- 144.9 mcg Vitamin K (121% of your daily needs)
- 0.269 mg manganese (12% of your daily needs)
Additionally, spinach provides small amounts of other nutrients including iron, magnesium, copper, Vitamin C, and Vitamin E.
Greek yogurt nutrition & health benefits
By utilizing Greek yogurt as the base of this creamy dip, we pack in lots of nutrition! Compared to regular yogurt, Greek yogurt has more protein and less carbohydrates. One cup of full-fat Greek yogurt provides:
- 22 grams of protein
- 9.8 grams of carbohydrates
- 245 mg calcium
Since Greek yogurt is a fermented food, it contains probiotics. These are healthy bacteria that live in our digestive tract and enhance gut health, immunity, and may reduce the risk of some diseases.
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Protein-Packed Greek Yogurt Spinach Dip
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: Makes about 1 1/2 cup of dip 1x
- Category: dip
- Method: Stovetop
- Cuisine: American, Mediterranean
- Diet: Vegetarian
Description
This healthy spinach dip recipe is made with Greek yogurt so it’s loaded with high quality protein. It’s the perfect Greek yogurt dip for veggies, pita chips, pretzels, and even as a sandwich spread. Greek yogurt spinach dip is an excellent protein-rich snack or appetizer, and takes just about 10 minutes to prepare.
Ingredients
- Packed 1 1/2 cups baby spinach
- 1 cup plain full fat Greek yogurt
- 1/3 cup feta cheese, crumbled
- 1 tbsp shallot, minced
- 1 clove garlic, grated or minced
- Juice of half a lemon
- 1/2 tsp sumac
- 1/4 tsp salt
Instructions
- Fill a medium saucepan halfway with water. Bring water to a boil on the stovetop.
- Blanch the spinach: add it to the boiling water for 30 seconds. Immediately transfer the spinach to a bowl filled with ice water using tongs or a large spoon.
- Remove the spinach from the ice water. Squeeze it between a clean dish towel or paper towels to remove excess water.
- Roughly chop the spinach.
- To a small mixing bowl, add the chopped spinach and the remaining dip ingredients.
- Mix well until the ingredients are combined.
- Serve with raw veggies and chips for dipping.
Notes
Storage
Store leftover spinach yogurt dip in an airtight container in the fridge for up to three days. Just give the dip a good stir before serving if you aren’t using it right away.
Keywords: healthy spinach dip, Greek yogurt spinach dip, spinach yogurt dip, Greek yogurt dip for veggies
