4.2 from 18 votes
Greek Yogurt Spinach Dip
This easy, homemade Greek Yogurt Spinach Dip is healthy, thick, and creamy. It's protein-packed and always a hit!
Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 25 mins
Servings: 6 People
Calories: 165 kcal
Course:
Appetizer , Snacks
Cuisine:
American
Ingredients
- 1 head of garlic
- 2 teaspoons olive oil divided
- 6 cups cauliflower cut into bite sized pieces (560 grams)
- 1/2 cup onion roughly chopped
- 1 1/2 cups Parmesan Cheese grated and divided
- 1/2 cup plain nonfat Greek yogurt
- 1 tablespoon 2% milk
- 1 teaspoon salt
- 1/4 teaspoon smoked paprika
- pepper to taste
- 3 cups fresh spinach packed
Instructions
- Preheat your oven to 400°F.
- Cut the top off the head of garlic so the tips of the cloves are exposed. Place it in the center of a piece of tinfoil (shiny side in) and drizzle with 1 teaspoon of olive oil. Massage the oil into the garlic and then form the tinfoil around the garlic head tightly, like a little packet. Place on a small baking tray and bake until soft and fork-tender, about 40-45 minutes.
- While the garlic roasts, bring a large pot of water to a boil. Add the cauliflower, cover, and cook until fork-tender, about 10-15 minutes. Drain well and place into a high-powered blender.
- Heat the remaining 1 teaspoon of oil in a small pan over medium heat and cook the onion until golden brown, about 5 minutes. Place into the blender with the cauliflower.
- Roughly chop 4-8 cloves of the roasted garlic, and add it to the ingredients in the blender along with 1 cup of the grated Parmesan cheese, the Greek yogurt, milk, salt, smoked paprika, and pepper.
- Blend until smooth and creamy.
- Once the dip is smooth, add 2 cups of the spinach and turn the blender to the "chop" setting just for a few seconds until the spinach is broken down.
- Roughly chop the remaining spinach by hand and stir it in, to add a different texture.
- Transfer to an oven-safe serving dish and sprinkle with the remaining 1/2 cup of cheese.
- Bake uncovered until golden brown and bubbly, about 20-25 minutes. For a golden-brown top, broil for 1-2 minutes after baking.
- Let the dip cool and set for a few minutes before serving.
Cup of Yum
Notes
- * The amount of garlic you uses depends on the size of your cloves, and an on how much garlic flavour you like. We like a lot of garlic and I used 4 very large cloves, and we found it perfect. Add a few at a time, taste and adjust to your liking.
Nutrition Information
Calories
165kcal
(8%)
Carbohydrates
10.4g
(3%)
Protein
13.9g
(28%)
Fat
8.4g
(13%)
Saturated Fat
4.4g
(22%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
3g
Cholesterol
17mg
(6%)
Sodium
838mg
(35%)
Potassium
446mg
(13%)
Fiber
3.6g
(14%)
Sugar
3.8g
(8%)
Vitamin A
6050IU
(121%)
Vitamin C
89.1mg
(99%)
Calcium
370mg
(37%)
Iron
1.1mg
(6%)
Nutrition Facts
Serving: 6People
Amount Per Serving
Calories 165
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 10.4g | 3% |
| Protein | 13.9g | 28% |
| Fat | 8.4g | 13% |
| Saturated Fat | 4.4g | 22% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 17mg | 6% |
| Sodium | 838mg | 35% |
| Potassium | 446mg | 9% |
| Fiber | 3.6g | 14% |
| Sugar | 3.8g | 8% |
| Vitamin A | 6050IU | 121% |
| Vitamin C | 89.1mg | 99% |
| Calcium | 370mg | 37% |
| Iron | 1.1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.