Low Fat Spinach Onion Dip Recipes

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HEALTHY SPINACH DIP



Healthy Spinach Dip image

Better for you Healthy Spinach Dip with creamy Greek Yogurt, twice as much spinach and just a touch of mayo! Classic appetizer guaranteed to be a crowd pleaser at your next party.

Provided by Olena Osipov

Categories     Appetizer

Time 22m

Number Of Ingredients 9

2 x 10 oz packages chopped spinach (frozen)
1/2 large onion (finely chopped)
2 large garlic cloves, minced + 1 small garlic clove, grated
1 medium carrot (finely grated)
2 tbsp oil (for frying)
2 cups Greek or regular plain yogurt (at least 2% fat)
1/4 cup mayo
1 tsp salt
Ground black pepper (to taste)

Steps:

  • Place spinach in a colander and defrost for at least 8 hours or overnight. Alternatively you could use a microwave.
  • Using your hands, squeeze as much water out as possible and transfer to a medium bowl. Set aside.
  • Preheat ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion, 2 minced garlic cloves and carrot; sauté for 7 minutes or until translucent, stirring occasionally.
  • Transfer to a bowl with spinach along with yogurt, mayo, salt and pepper.
  • Stir well to mix and add grated garlic to taste. If have time, refrigerate for a few hours to let flavours "marry" each other.
  • Serve with pretzel chips or brown rice crackers.

Nutrition Facts : Calories 72 kcal, Sugar 2 g, Sodium 219 mg, Fat 5 g, SaturatedFat 1 g, Carbohydrate 3 g, Fiber 1 g, Protein 4 g, Cholesterol 3 mg, ServingSize 1 serving

HEALTHY SPINACH DIP



Healthy Spinach Dip image

I needed something healthy and low in fat to take to a get-together, so I experimented and came up with this dip. It's packed full of flavor and color. Served with assorted veggies, bread or crackers, it's always a hit. People ask for the recipe every time. -Noelle Myers, Grand Forks, North Dakota

Provided by Taste of Home

Categories     Appetizers

Time 20m

Yield 1 cup.

Number Of Ingredients 9

1/2 cup fat-free plain yogurt
1 ounce fat-free cream cheese
2 teaspoons thinly sliced green onion
2 teaspoons finely chopped sweet yellow pepper
2 teaspoons finely chopped sweet red pepper
2 teaspoons Italian salad dressing mix
1/8 teaspoon ground nutmeg
1 cup frozen leaf spinach, thawed and squeezed dry
Radishes and carrot sticks

Steps:

  • In a small bowl, combine the first 7 ingredients; stir in spinach. Cover and refrigerate at least 1 hour before serving. Serve with vegetables.

Nutrition Facts : Calories 62 calories, Fat 0 fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 499mg sodium, Carbohydrate 9g carbohydrate (5g sugars, Fiber 1g fiber), Protein 6g protein.

SPINACH DIP-FAT FREE



Spinach Dip-Fat Free image

A guilt-free version of the popular dip. Made with fat-free sour cream, fat-free cream cheese, spinach, onion soup mix, water chestnuts, and red onion.

Time 40m

Yield 8

Number Of Ingredients 6

1 package (10 ounce size) chopped frozen spinach, thawed
1 container (16 ounce size) fat-free sour cream
1 package (8 ounce size) fat free cream cheese, softened
1 envelope onion soup mix
1/4 cup chopped water chestnuts
1/4 cup chopped red onion

Steps:

  • Squeeze any excess moisture from the spinach and place the spinach in a bowl. Add the sour cream, cream cheese, onion soup mix, water chestnuts, and chopped onion. Mix well. Cover the bowl and chill the spinach dip for 30 minutes or until ready to serve. Serve with pita wedges, crackers, chips. The dip can also be placed in a hollowed out round loaf of bread.

Nutrition Facts :

DELICIOUS LOW-FAT SPINACH DIP



Delicious Low-Fat Spinach Dip image

Need a low-fat dip to serve at your next gathering? Try this delicious low-fat spinach dip. Serve it with fresh veggies, bread, or baked pita chips.

Provided by Fiona Haynes

Categories     Appetizer

Time 1h15m

Number Of Ingredients 7

10 ounces fresh baby spinach (steamed until wilted)
1 cup plain fat-free yogurt (drained of excess water)
4 ounces cream cheese (softened, fat-free)
1/4 cup grated Parmesan cheese
1/4 cup finely chopped scallions
1 garlic clove, minced
1 tbsp freshly squeezed lemon juice

Steps:

  • Gather the ingredients.
  • Place wilted spinach in a colander and remove excess water by either pressing a wooden spoon against the spinach or placing spinach in a towel and squeezing until dry. Chop finely and place in a medium bowl.
  • In a separate small bowl, add yogurt and cream cheese and stir, mixing together until smooth. Add this mixture to the spinach. Stir in the remaining ingredients and blend thoroughly.
  • Refrigerate until ready to serve.
  • Enjoy.

Nutrition Facts : Calories 89 kcal, Carbohydrate 5 g, Cholesterol 18 mg, Fiber 1 g, Protein 4 g, SaturatedFat 3 g, Sodium 152 mg, Sugar 3 g, Fat 6 g, ServingSize 2 cups (8 servings), UnsaturatedFat 0 g

CARAMELIZED ONION SPINACH DIP



Caramelized Onion Spinach Dip image

Our taste panel just raved about this creamy low-fat spinach dip. Richly caramelized sweet onions and a hint of wine make for a decadently delicious appetizer-but this one's guilt-free! -Corrine Rupp, Statesville, North Carolina

Provided by Taste of Home

Categories     Appetizers

Time 50m

Yield 2-1/2 cups.

Number Of Ingredients 9

1 sweet onion, chopped
2 teaspoons olive oil
3 garlic cloves, minced
1/4 cup reduced-sodium chicken broth
1/4 cup white wine or additional reduced-sodium chicken broth
2 cups fat-free sour cream
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
3/4 teaspoon salt
Tortilla chips

Steps:

  • In a large nonstick skillet coated with cooking spray, cook onion in oil over medium heat for 8 minutes, stirring frequently. Add garlic; cook 3 minutes longer. , Stir in broth and wine or additional broth. Reduce heat to medium-low; cook for 25-30 minutes or until onions are golden brown and liquid is evaporated, stirring occasionally., Transfer to a bowl. Stir in the sour cream, spinach and salt. Serve with tortilla chips. Refrigerate leftovers.

Nutrition Facts : Calories 73 calories, Fat 1g fat (0 saturated fat), Cholesterol 7mg cholesterol, Sodium 250mg sodium, Carbohydrate 11g carbohydrate (4g sugars, Fiber 1g fiber), Protein 4g protein. Diabetic Exchanges

LOW FAT SPINACH ONION DIP



Low Fat Spinach Onion Dip image

...or low fat onion spinach dip. Either title works well for me. The yogurt really works well in this recipe, but it does add a different texture to similar recipes that have sour cream and cream cheese. But I seriously doubt anyone is going to know any difference as this turned out really great. Prep time includes thawing time, which I did halfway, hence the cooking of the spinach and the chill time.

Provided by Studentchef

Categories     Peppers

Time 1h40m

Yield 2 cups

Number Of Ingredients 10

2/3 cup frozen spinach, thawed
1 large yellow onion, finely chopped
1/4 teaspoon salt
1 tablespoon butter or 1 tablespoon margarine
3/4 cup plain yogurt
1 cup low-fat mayonnaise
1 1/2 teaspoons basil
1 1/2 teaspoons parsley
1 1/2 teaspoons garlic powder
salt and pepper

Steps:

  • Cook frozen spinach until done, about 5 minutes. Let cool completely.
  • Melt butter or margarine in a frying pan. Add chopped onion and saute on medium low for about 5-7 minutes. Add the 1/4 tsp salt while sauteing. (This can be done while spinach is cooking. This way you will save cooking time.) Cool completely.
  • Combine both to a medium bowl and add yogurt, mayonnaise, basil parsley, and garlic powder. Combine well. At this point add salt and pepper for taste. (you don't need to add too much salt as salt was added to the onions. I used another 1/4 tsp of salt at this point).
  • Let chill for at least 30 minutes before serving in order to let the flavours blend.

Nutrition Facts : Calories 160.2, Fat 9.2, SaturatedFat 5.6, Cholesterol 27.2, Sodium 427.1, Carbohydrate 15.2, Fiber 3, Sugar 7.9, Protein 6.4

LOW FAT SPINACH AND ARTICHOKE DIP



Low Fat Spinach and Artichoke Dip image

I love spinach and artichoke dip, but hate the fat... I came up with this fast and easy recipe that tastes great, is easy to put together, low in fat but big on taste! Flavored with roasted red peppers and Parmesan cheese, no yicky mayo here! Makes enough for a large crowd. Can be made in the microwave for even faster preparation. Also delicious served cold. Note: recipe can be made with fat-free marinade artichokes, I usually buy two small jars, adds a little extra zing! WW points = 1/serving

Provided by Brooke the Cook in

Categories     Spinach

Time 40m

Yield 4 cups, 16 serving(s)

Number Of Ingredients 6

8 ounces neufchatel cheese, softened (do not use fat free)
1/2 cup light sour cream (do not use fat free)
14 ounces artichoke hearts, undrained
7 1/4 ounces roasted red peppers, drained
1/4 cup parmesan cheese, freshly grated
10 ounces frozen spinach, thawed and squeezed dry

Steps:

  • Preheat oven to 375F and lightly spritz a shallow baking dish (1.5-2qt) with cooking spray (Pam).
  • Using food processor, mix light cream cheese, sour cream and artichoke hearts by pulsing until even consistency.
  • Add roasted bell pepper and Parmesan cheese and pulse until creamy.
  • To bake dip: Place mixture into prepared baking dish; add spinach and stir until combined.
  • Bake for 25 minutes, stirring half way through.
  • Dip is done when browned and bubbly around the edges.
  • To keep warm, lower temperature in oven to 250F and stir every 10 minutes until dip is served.
  • For microwave directions: Place mixture into microwave safe dish (1.5-2qt), add spinach and stir until combined.
  • Cover with plastic wrap, leaving room for steam to escape.
  • Microwave on HIGH for 7 minutes or until dip is hot and boiling on the sides - microwaves vary, check often.
  • Mix well before serving.

Nutrition Facts : Calories 74.1, Fat 4.8, SaturatedFat 2.9, Cholesterol 14.7, Sodium 358, Carbohydrate 5.1, Fiber 2.1, Sugar 0.5, Protein 4

LOW-FAT CHEESY SPINACH-ARTICHOKE DIP



Low-Fat Cheesy Spinach-Artichoke Dip image

This slow-cooker spinach-artichoke dip is so rich and satisfying, you won't even know that it's low in fat and calories, too!

Provided by Cooking Light

Time 3h20m

Yield Serves 20 (serving size: about 1⁄4 cup dip and about 6 pita wedges)

Number Of Ingredients 15

11 (6-in.) pita bread rounds
1/3 cup chopped sun-dried tomatoes, packed without oil
1 cup boiling water
1 (14-oz.) can quartered artichoke hearts, drained and coarsely chopped
1 (10-oz.) pkg. frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-oz.) tub light cream cheese, softened
1 (8-oz.) carton low-fat sour cream
3/4 cup grated Parmesan cheese
3/4 cup fat-free milk
1/2 cup (2 oz.) crumbled feta cheese
1/2 cup diced onion
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground pepper
2 garlic cloves, crushed

Steps:

  • 1. Preheat oven to 350°F. Split each pita bread in half horizontally; cut each half into 6 wedges. Place pita wedges in a single layer on baking sheets; bake at 350°F for 10 minutes or until toasted.
  • 2. Combine sun-dried tomatoes and boiling water in a bowl; let stand for 1 hour or until soft.
  • 3. Place artichokes and next 11 ingredients in a 3 1⁄2-quart electric slow cooker; stir well. Cover and cook on low 1 hour. Drain tomatoes; stir into dip. Cover and cook 1 hour. Serve warm with toasted pita wedges.

Nutrition Facts : Calories 161, Carbohydrate 23g, Fat 5g, Fiber 1g, Protein 7g, SaturatedFat 3g, Sodium 429mg, Sugar 4g

SPINACH DIP I



Spinach Dip I image

This is a great recipe for cold spinach dip. Serve it with vegetables, crackers or bread.

Provided by AUTUMN/FALL

Categories     Appetizers and Snacks     Dips and Spreads Recipes     Spinach Dip Recipes

Time 4h5m

Yield 16

Number Of Ingredients 4

1 (10 ounce) package frozen chopped spinach, thawed and drained
1 (8 ounce) container sour cream
1 cup mayonnaise
1 (.4 ounce) packet dry vegetable soup mix

Steps:

  • In a medium mixing bowl combine spinach, sour cream, mayonnaise and vegetable soup mix. Mix well. Refrigerate it for 4 hours. Stir before serving.

Nutrition Facts : Calories 136.8 calories, Carbohydrate 2.2 g, Cholesterol 11.9 mg, Fat 14 g, Fiber 0.5 g, Protein 1.3 g, SaturatedFat 3.5 g, Sodium 125.5 mg, Sugar 0.4 g

ONION AND SPINACH DIP



Onion and Spinach Dip image

Categories     Condiment/Spread     Dairy     Leafy Green     Onion     Super Bowl     Vegetarian     Quick & Easy     Wedding     Spinach     Winter     Gourmet

Yield Makes about 3 1/2 cups

Number Of Ingredients 8

3 tablespoons extra-virgin olive oil
1 large onion, chopped (1 3/4 cups)
1/2 lb shallots, chopped
1/2 lb baby spinach, coarsely chopped
3 ounce cream cheese, softened
1 (16-ounce) container sour cream
1/2 teaspoon salt
1/4 teaspoon black pepper

Steps:

  • Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and shallots, stirring, until lightly browned, about 2 minutes. Reduce heat to moderate and continue to cook, stirring occasionally, until softened, about 8 minutes more. Add spinach and cook, stirring, just until wilted, about 2 minutes. Remove from heat and cool slightly.
  • Transfer spinach mixture to a bowl, then stir in cream cheese, sour cream, salt, and pepper until combined well. Chill, covered, at least 1 hour.

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