Low Calorie Spinach Artichoke Dip
Creamy spinach artichoke dip lightened with Greek yogurt and light cream cheese. Only 120 calories per serving with 9g protein. A party favorite.
Low Calorie Spinach Artichoke Dip has 120 calories per serving, with 9g protein, 8g carbs, 6g fat, and 2g fiber. Prep 10 min, cook 25 min.
Nutrition per serving
8 serving(s)
120
Calories
9g
Protein
18% DV
8g
Carbs
3% DV
6g
Fat
8% DV
* %DV based on a 2000 calorie diet
📊 120 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
25 min
Servings
8
Est. Cost
$7.00
Low Calorie Spinach Artichoke Dip
Classic spinach artichoke dip is a party staple that quietly clocks in at 300+ calories per scoop. This lighter version keeps all the creamy, cheesy comfort by swapping heavy cream and full-fat cheese for Greek yogurt, light cream cheese, and a smaller hit of sharp Parmesan for big flavor. It’s the kind of dip you can actually feel good about serving at your next potluck, book club, or holiday gathering.
Ingredients
- 10 oz frozen chopped spinach, thawed and squeezed very dry
- 14 oz canned artichoke hearts, drained and chopped
- 1/2 cup plain Greek yogurt (0% fat)
- 4 oz light cream cheese (neufchâtel), softened
- 1/4 cup grated Parmesan cheese
- 3 cloves garlic, minced
- 1/2 tsp garlic powder
- Salt, pepper, and a pinch of red pepper flakes to taste
Instructions
-
Preheat oven to 375°F and grease a small baking dish (about 1.5 quarts).
-
Squeeze the thawed spinach in a clean kitchen towel until no more water comes out - this prevents a watery dip.
-
Mix the softened cream cheese and Greek yogurt in a large bowl until smooth. Stir in the garlic, garlic powder, salt, pepper, and red pepper flakes.
-
Fold in the spinach, chopped artichokes, and 2 tablespoons of the Parmesan until evenly combined.
-
Spread the mixture into the baking dish and sprinkle the remaining Parmesan on top.
-
Bake for 22-25 minutes, until hot and bubbly with golden edges. Let rest 5 minutes before serving.
Nutrition Facts
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 120 kcal |
| Protein | 9g |
| Carbs | 8g |
| Fat | 6g |
| Fiber | 2g |
Tips
- Make ahead: assemble the dip a day in advance, cover tightly, and refrigerate. Add a few extra minutes to the bake time if going straight from fridge to oven.
- Serve with cucumber rounds, bell pepper strips, or baked whole-wheat pita wedges instead of chips.
- Squeezing the spinach dry is the single most important step for a thick, scoopable dip.
- For a denser dip, stir in 1/4 cup part-skim mozzarella before baking.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout.
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