Low Calorie Healthy Spinach Dip

Easy Recipe for Hot Spinach Cheese Dip

This Low Calorie Healthy Spinach Dip is just 82 calories, and comes with a video on how to make it!

Easy Recipe for Hot Spinach Cheese Dip

Everything You’ll Need

Low Calorie Spinach Cheese Dip

Healthy Spinach Dip Recipe Variations

Low Sodium Spinach Dip

Feel free to omit the salt from the recipe, also look for low sodium cheese in place of the cheddar and parmesan. Both are high in sodium.

High Protein Spinach Dip

You can easily boost protein in this recipe by adding 1-2 scoops of unflavored collagen powder or protein powder in with the milk.

Low Carb Spinach Dip

This dip is already low carb, and you’ll want to choose some carb healthy items to dip into the recipe. I have supplied lots of yummy veggies that are carb friendly below.

Vegan Spinach Dip

You can easily make this recipe vegan! Swap out the butter for vegan butter, and the cheese for vegan cheese.

Low Sugar Spinach Dip

This recipe is already low in sugar, keep the sugar low with healthy veggies to dip with. You can also add in some protein powder (see high protein tips) to boost the protein more and balance out the ingredients.

Gluten Free Spinach Dip

To make this recipe gluten-free simply swap out the flour for gluten-free flour.

Easy Recipe for Hot Spinach Cheese Dip

Healthy Spinach Dip Meal Prep and Storage

Meal Prep

  1. Prep – Make the recipe as directed and add to a casserole dish.
  2. Cover – Cover with plastic wrap, or a casserole lid.
  3. Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month. 
  4. Cook – Defrost overnight in the fridge if frozen. Uncover and place in an oven at 350 degrees for 20 minutes to warm through.

Leftover Storage

  • Cook – Cook and serve.
  • Individual Servings – Add one serving (1/3 cup) to individual containers with vegetable sticks.
  • Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer (without vegetable sticks) for 1 month. 
  • Reheat – Defrost in the fridge if frozen. Bake in a 350 degree oven for 20 minutes, or the microwave for 3 minutes.
Easy Recipe for Hot Spinach Cheese Dip

Low Calorie Spinach Cheese Dip Recipe

Easy Recipe for Hot Spinach Cheese Dip

Low Calorie Spinach Dip Recipe (WITH VIDEO!)

Lose Weight By Eating
This low calorie hot spinach cheese dip is just 82 calories for about 1/3 cup, plus it has over 6g of protein and low sugar and carbs!
I've even included healthy dipping options for this yummy spinach dip, and of course, you can use bread or serve it in a bread bowl as we did in the video.
Special Tip: You can use any unsweetened milk you like, including cows milk.
5 from 3 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Appetizer, Snack
Cuisine American
Servings 8 servings
Calories 82 kcal


  • Melt the butter in a large saucepan over medium heat.
  • Add in the flour and combine with the butter, stir for about 3 minutes until a paste forms and darkens.
  • Whisk in the almond milk, add the garlic cloves.
  • Stir every 2-3 minutes, until the sauce thickens and coats the back of your wooden spoon, about 15 minutes. Then remove the garlic and discard.
  • Add the chopped spinach and stir, the spinach will wilt and darken.
  • Once the spinach is wilted and reduced by half (about 5 minutes) remove the pot from the heat and add in the cheese.
  • Stir together and add in the Greek yogurt, mix again and serve.



Calories: 82kcalCarbohydrates: 3.8gProtein: 6.1gFat: 5gSaturated Fat: 2.5gCholesterol: 10mgSodium: 170mgPotassium: 183mgFiber: 0.7gSugar: 1gCalcium: 187mgIron: 1mg
Keyword Dip
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Spinach Dip

The nutrition and calories in spinach dip below are based off the recipe above, and a single serving (about 1/3 cup).

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Article History:

  • Originally written and published November 7, 2013 by Audrey Johns
  • Most recent update on November 12, 2023 by Audrey Johns

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