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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. Mayo and sour cream are among my least favorite foods. I admit that including the feta cheese takes a bit away from the health factor in this dip, but it’s still far better than any mayo-based or purchased dips. Plus, it has a lot of protein!
Using Greek yogurt makes this dip incredibly low fat compared to a dip made with sour cream or mayo.
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.
I like to use nonfat Greek yogurt because I’m accustomed to it, but 2% is creamier and you may prefer it if you’re not used to making low fat dips with Greek yogurt.
Whether you use nonfat or low-fat Greek yogurt, make sure it’s a high quality brand without any fillers or added ingredients. My favorite brands are Fage, Cabot, and the Kirkland (Costco) store brand.
In addition to being high protein and low fat, this dip is also facto-vegetarian friendly.
If you can’t find plain Greek yogurt in your area line a colander with cheesecloth or even a Viva paper towel. Place “regular” plain yogurt in the colander and set it over a bowl or plate. Refrigerate for at least an hour. Some of the liquid will drain out, leaving you with a thicker, creamier yogurt you can use instead of Greek yogurt!
- 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
- 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.
- Mince the garlic cloves.
- 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!
- 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.
- Cover with a lid or plastic wrap and refrigerate for at least an hour to allow the flavors to meld.
- 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.
This dip keeps well for about three 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!
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 healthy cake batter dip if you don’t believe me.
Whichever type of dip you prefer, I hope you get the chance to try out my far healthier Greek yogurt dip this season! This shallot and bacon Greek yogurt dip is another favorite at our house:
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