Recipe | Skinny Spinach and Asparagus Dip

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Let's talk about things we love, shall we? Ok, I'll go first... You know what I love? I love the taste of the totally-bad-for-you spinach dips you can get for $6.95 at T.G.I.Fridays or Applebees or some equally unimpressive yet easy restaurant. But I never order them.

In fact, I can't even remember the last time I walked into a T.G.I. Friday's, sat down, and ordered a Spinach and Artichoke dip. Really. I know it exists... but I can't remember doing it.

Why? Because it's so bad for you. Like, ridiculously bad for you, throw your diet out the window, you're overdosing on sodium kind of bad.

That's crap to me. Why do those restaurants insist on sour cream and butter and salt (oh my!)?

There's got to be more to life than that, right? (Am I dramatic enough yet?)

Okay, so that's my first favorite thing (and a total tangent about the health content of chain restaurant dips). My second favorite thing? Greek Yogurt. Why? It's good for you. And you can put it in just about anything.

Do you see where I'm going with this? Unhealthy spinach dips + super healthy greek yogurt = ???

Any guesses? Did I just hear you say "Skinny Spinach and Asparagus Dip?!" WOW! Good guess. That's IMPRESSIVE!

And so, by using Greek Yogurt instead of the typical sour cream base, this comfort appetizer goes from HORRIBLE to HEALTHY.

Looking for other healthy appetizers to use? Check out the food section of my website or go specifically to Lettuce Wraps, Grilled Eggplant Nachos, Spicy Pumpkin Fries, or Whole Wheat Quesadillas

I'm eating leftover dip for lunch today! Here you go, sweet friends...

  • 10 stalks Asparagus
  • 2 cups Spinach
  • 2 cups Plain Greek Yogurt
  • 2 tablespoons Fat Free Feta Cheese (or Low Fat)
  • 2 tablespoons Parmesan Cheese
  • 2 teaspoons Greek Seasoning (or 1/2 teaspoon garlic salt, 1/2 teaspoon onion salt, 1/2 teaspoon lemon pepper)
  • 2 teaspoons minced garlic

(Have oven preheated to 350)

1. On the stove, sautee or grill asparagus. Feel free to lightly coat with olive oil or add water to keep them moist as you cook them.I chopped the asparagus before blending them, just to make the process a bit smoother. I chose to keep the tips of a few pieces of Asparagus to use as a garnish. If you're feeling similarly fancy, set a few good looking tips aside as garnish.

2. Place spinach in a bowl and heat in the microwave for 30 seconds to 1 minute to wilt the spinach leaves. I also chopped the leaves before blending them.

3. Combine all ingredients in a blender and mix well. If you are using a smaller blender, like the Magic Bullet (which is what I used), feel free to do this in batches. As long as you mix them with a spoon in the serving dish, batch mixing works just fine.

4. Transfer to an oven-safe dish and heat on 350 degrees for 20 minutes.

5. Garnish and serve!

P.S. Want to print this recipe? Click "Print" at the top of this post! Feel free to check the box to remove photos if you're trying to conserve pages and ink! :)


  1. Making this tonight! I gave up on spinach dips a long time ago but I love them so I'm so happy to see this simple recipe.

  2. Love the idea of making a healthier version of this dip. I just had one of these dips at a restaurant a week ago and you wouldn't believe how bloated and gross I felt afterward. I can't imagine how much salt and fat they crammed into it.

    Visiting from the Friday blog hop. Please check out my blog too if you get the chance :)

  3. Wow! I love it. Can' wait to give it a whirl!

  4. Yummy! I'm a sucker for those dips, too. Trader Joe's makes a pretty good spinach-artichoke dip, although I'm sure it's no healthier than the restaurant versions.... Thanks for linking this up with the Pinterest Challenge!

    Erin @ The Great Indoors

  5. This recipe looks delish and yummy; I will definitely try this after we finish renovating our kitchen. I swear this recipe is on top of the list and the first thing to try with our new kitchen!

    1. Thanks Holly!!!! Let me know how it goes! :) Congrats on your new kitchen! So exciting!

  6. Yes, I do agree with what Lisa said, it’s a healthy recipe indeed! I will try this at home, good thing I already bought new kitchen utensils, I can’t wait to try this myself.

    1. Thanks Aimee! It is totally delish! Hope you enjoy!


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