Lightened Up Spinach Dip - KNEP - Kentucky Nutrition Education Program


Lightened Up Spinach Dip

Servings:32Serving Size:2 Tablespoons


  • 10 ounces chopped frozen spinach
  • 1.4-ounce package dry vegetable soup mix
  • 16 ounces nonfat plain Greek yogurt
  • ½ cup mayonnaise (not salad dressing)
  • 3 chopped green onions
  • Vegetables (e.g., baby carrots, pepper slices, cucumber rounds, grape tomatoes)


  1. Thaw and drain spinach in a colander; squeeze out excess liquid.
  2. In a bowl, mix together spinach, soup mix, yogurt, mayonnaise and green onions.
  3. Chill several hours before serving.
  4. Serve with assorted raw vegetables.
Source: LEAP...for Health: Brooke Jenkins-Howard, Extension Specialist for Nutrition Education Program, University of Kentucky Cooperative Extension Service.

NUTRITION FACTS PER SERVING: 40 calories; 2.Sg fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 110mg sodium; 2g carbohydrate; 0g fiber; 1g sugar; 0g added sugars; 2g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 0% Daily Value of iron; 2% Daily Value of potassium.