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Greek Yogurt Veggie Dip Recipe – Healthy Dip with Spinach and Feta Cheese

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Mayonnaise disgusts me. I know that homemade mayo is a real food, but the last time I made mayonnaise was ’round about never o’clock. I don’t put it on sandwiches or burgers, I don’t dip my fries in it, and I try not to include it in anything I cook. I actually make tuna salad with mustard instead of mayo! Deviled eggs are about the only mayonnaise-containing food I’ll eat.

So what’s this have to do with my dip recipe?


I love dips. I don’t eat potato chips very often, but I love them with dip, and I adore eating carrots and celery with dip. The problem is, virtually all dip recipes include mayonnaise and sour cream. I’m not a huge calorie counting freak, but I also don’t see the need to eat loads of really caloric, fatty toppings on my vegetables. Kind of defeats the purpose, don’t you think? Besides, I could just eat chocolate, instead. But, anyway. I was recently looking at yogurt dip recipes and I was really surprised by how many of them still add sour cream or mayonnaise to the yogurt. It seemed totally unnecessary to me, so I set out to create a delicious dip that only Greek yogurt without any of that nastiness. I admit that including the feta cheese takes a bit away from the health factor, but it’s still far better than any mayo-based or purchased dips. Plus, it has a lot of protein! Just think about this for a second: I used Fage 0% plain yogurt, which has 130 calories per cup and 23 grams of protein. I looked at a (really) expired bottle of “reduced fat mayonnaise with olive oil” I found in my fridge and it has 45 calories per tablespoon and 0 grams of protein. Three tablespoons of ‘reduced fat’ mayo has more calories than a cup of Greek yogurt! Wow. With that in mind, I present, without further ado, my Greek yogurt spinach feta dip.

Greek Yogurt, Feta, Spinach Veggie Dip

Greek Yogurt Veggie Dip Recipe - Healthy Dip with Spinach and Feta Cheese
Recipe type: dip
Prep time: 
Total time: 
  • 1½ cups of plain Greek yogurt
  • 1 cup of feta cheese crumbles
  • 1 teaspoon of dried dill weed
  • 2 medium cloves of garlic
  • ¼ teaspoon of freshly cracked black pepper (or to taste)
  • 10 ounce package of frozen spinach, thawed and pressed throughly to remove as much water as possible
  1. Before you get started with anything else, make sure your spinach is thawed. This will probably take far longer than you imagine! I like to place the frozen block of spinach in my colander in the sink so some water can drain off as it thaws. This also makes pressing the water out with a spatula (or my hands!) much easier.
  2. Mince the garlic cloves.
  3. Combine the Greek yogurt, feta cheese, dill weed, garlic, and black pepper in a food processor or blender and combine. Make sure the ingredients are well combined, but not a total puree!
  4. Scrape the contents from the blender into a bowl and carefully mix in the dried spinach with a spatula. I love using my Tovolo silicone spatula for jobs like this.
  5. Cover with a lid or plastic wrap and refrigerate for at least an hour to allow the flavors to meld.
  6. Serve with your favorite veggies, chips, or pita and enjoy!

How amazingly super easy is that?! The only tricky part is using your blender if you don’t have a food processor. I used my blender, so I know it can be done, it just might take a little extra work and shoving things down into the bottom of the blender’s pitcher. It keeps well for about two days in the fridge, as long as you keep it covered. Like many things, it may actually taste better on the second day, after the flavors have had a bit of time to mingle!

Greek yogurt spinach dip

So, here’s the important question: do you prefer savory or sweet dips? Ones for veggies and chips or a dessert dip? And, yes, if you didn’t realize it, there are dessert dips! I know, it sounds almost too good to be true, but just check out my Reese’s peanut butter cup chocolate chip cookie dough dip if you don’t believe me.

Greek yogurt spinach dip with carrots

Whichever type of dip you prefer, I hope you get the chance to try out my far healthier Greek yogurt dip this season! Just fix it up for the next football game and don’t tell the guys – they’ll never guess. =)


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