Touchdown Spinach Dip

spinach 2


The spinach combines with artichokes and beans to give you a dip with more fiber, reduced fat, and still tastes great. Traditional spinach dip has twice the calories and six times more fat than this easy recipe. If you want a little more kick, just sprinkle in some red pepper. Serve with whole grain crackers or fresh veggies for dipping.

Serves: 12

Serving Size: ¼ cup

¼ cup grated fresh Parmesan or Romano cheese

¼ cup light mayonnaise

1 tsp fresh lemon juice

⅛ tsp black pepper

2 garlic cloves, minced

One 15-ounce can cannellini beans, drained and rinsed

One 14-ounce can artichoke hearts in water, drained and coarsely chopped

One 10-ounce package frozen, chopped spinach, thawed and squeezed dry

½ cup shredded part-skim mozzarella cheese

Nonstick cooking spray


  1. Preheat oven to 350°F.
  2. Place Parmesan or Romano cheese, mayonnaise, lemon juice, pepper, garlic, and beans in a food processor. Process until smooth. Spoon into a medium bowl.
  3. Stir in artichoke hearts and spinach.
  4. Spray a 1-qt glass or ceramic baking dish with nonstick spray. Spoon the dip into the sprayed pan. Sprinkle the shredded mozzarella cheese on top.
  5. Bake for about 20 minutes or until bubbly and brown.


Per serving: 90 calories, 6g protein, 3g fat (1g saturated), 5mg cholesterol, 10g carbohydrate, 4g fiber, 1g sugar, 280 mg sodium


% Daily Value: Vitamin A  45%, Vitamin C  4%, Calcium  15%, Iron  6%


Recipe adapted from Cooking Light