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Guilt-Free Spinach Dip – Low Cal, Low Fat, High Protein!!

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Spinach dip is one of those things that nearly everyone loves, and it is always around during the holidays, sporting events, cocktail parties, and pretty much whenever people get together.  It is so yummy, but by taking a look at the ingredients, it is not healthy at all.  Tons of mayo and sour cream bulk this recipe up with saturated fat and tons of calories.  The standard serving is classified as 2 tablespoons…..TWO TABLESPOONS???  Who eats that little spinach dip?  I mean, seriously?!?!  In that small amount there are 8 grams of fat, 80 calories, and 2.5 grams of saturated fat (too much!), and no one eats just one serving!  So last week I was craving spinach dip so bad after my friend, Stacey, posted a picture of her delicious spinach dip in a bread bowl on her way to a party.  DROOL.  I had to make it, literally.  I went out to the store a few hours later and picked up all the ingredients.  Once I got home I decided I would try to tweak the original recipe and replace a lot of the bad ingredients with Greek Yogurt.  These days it seems like everything can be replaced with Greek yogurt.  I always use it in place of sour cream, and I can never tell the difference so I figured it would be the same story for the spinach dip.  I did decide to leave a tiny bit of reduced fat mayo in the recipe, because mayo has a certain zing that is hard to replicate, and I didn’t want the recipe to feel like it was lacking something.  Anyway, it turned out great!  I worked out the nutritional information as well, and cut out all the saturated fat, reduced the fat by a ton, and the calories as well.  I decided to make the serving a lot larger (2/3 cup), which to me seems more realistic.

This is how the nutritional information compares (both have 6, 2/3 cup servings)

Regular Recipe………………………………….Our Recipe (greek yogurt)

I mean, look at the difference!!! By modifying with the greek yogurt you save 43 grams of fat, 350 calories, 14 grams of saturated fat, and you gain nearly 7 more grams of protein.  This is a win!!!

Low fat, low cal, protein packed Spinach Dip!

Spinach Dip…yum!

Here is the recipe folks….

Guilt Free Spinach Dip - Low Cal, Low Fat, High Protein
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Ingredients
  1. 1 packet Knorrs Vegetable Recipe Mix
  2. 1/4 cup reduced fat mayo
  3. 10 ounces frozen spinach, thawed and drained
  4. 22 ounces Fage total 0% yogurt (or 2 cups+ 3/4 cup)
  5. Chives to garnish (optional)
Instructions
  1. Combine all ingredients and chill about 2 hours. Serve with your favorite dippers.
Notes
  1. A new serving idea: Hollow out cucumber slices and cherry tomatoes. Fill vegetables with Spinach Dip and garnish with a sprig of dill.
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Spinach Dip!

**My nutritional information does not include bread bowl or dippers.

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-Allyson

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Comments

  4. Natasha In Oz says

    Wow, that looks so good! Thanks so much for this guilt-free recipe. I’m going to try this as soon as I can. Pinning it now!

    If you have a minute to spare please feel free to share this at my Say G’Day party! This would be a great addition.

    Best wishes,
    Natasha in Oz

    Reply

  5. Leah says

    Yay, I’m so excited to try this. I have always sworn by plain greek yogurt tasting the same as sour cream and I’m on a journey to replace all sour cream in recipes with plain greek yogurt. The benefits outweigh the costs.

    Reply

  6. Lori says

    I make something similar, but with only 3TBL mayo, 16oz. plain Greek yogurt and 6oz. chopped spinach, sea salt, pepper and 3 chopped green onions. My real “add-on” is artichokes. SO good!

    Reply

  10. Sue Pritchard says

    Thanks! Been on the look out for healthier stuff to bring to my monthly Girl’s Nights ever since I have been trying to lose weight. Pot luck nights are sooo hard when there is nothing on the table safe to nibble on. This is a life saver!

    Reply

  12. Julie says

    I’m excited!! I’m trying this for the guys band practice tonight! I know the ladies will appreciate this recipe- going to attempt to say nothing to the guys, will let you know how it goes over! Thank you for posting this- weight loss is so hard when you get up in age 😁

    Reply

  14. Liz says

    This was great thanks for posting! I substituted 1 Tbs Mayo for the 1/4 cup to make it a little leaner, added red pepper flakes and some seasonings and it was amazing!! Put it in oven at 400 for 20 minutes. Enjoyed with saffron rd lentil chips and truly felt like I was indulging… I ate the entire thing!! But instead of a million calories for that much dip it was only 310 for the entire bowl!!! And I got my protein for the day, win win. Going to make this for my sisters bridal shower too since we will be having cupcakes we will need something light!

    Reply

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