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Keto Spinach Dip (Easy Recipe!)

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This Keto Spinach Dip recipe is cold, creamy, and perfect for entertaining! A quick and easy dip made with Greek yogurt, sour cream, mayonnaise, spinach, seasonings, and green onions. Since is made without dry vegetable soup mix, it is gluten-free, low-carb, and keto-friendly. Learn how to make the best homemade spinach from scratch with this fast and simple recipe!

Close-up overhead view of a bowl of Keto Spinach Dip with baguette slices on the side.

What ingredients do you need to make keto spinach dip?

Spinach dip is the quintessential party dip, because it tastes great and is so simple to make. My recipe is a low-carb, keto-friendly take on the classic spinach dip recipe and contains only 1g of carbs per serving. It does not contain dry soup mix or water chestnuts (usually found in traditional spinach dip) and is made with full-fat Greek yogurt, sour cream, and mayo, which give the dip a luxuriously rich, creamy texture.

Classic spinach dip is usually made with conventional mayonnaise, which contains chemically processed, unhealthy oils like soybean and canola. Rather than that, I use and recommend Chosen Foods Avocado Oil Mayonnaise, which is made with 100% pure avocado oil and cage-free eggs, and is sugar-free and non-GMO.

A lot of the times when people make spinach dip for parties, they use dry vegetable soup mix to give the dip flavor. However, many packaged soup mixes aren’t keto-friendly, as they can contain ingredients like maltodextrin (which had a higher glycemic index than sugar) as well as soy, gluten, and sugar. My spinach dip recipe uses garlic powder, onion powder, crushed red pepper flakes, and a bit of S&P to give it flavor instead.

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How do you make spinach dip?

Begin by getting your spinach ready. If it’s still frozen, defrost it in the microwave. Once it has thawed, drain out any excess water.

Then, while holding your spinach over your sink, squeeze the spinach in a clean kitchen towel and wring out as much liquid as possible. This important is to do, because it prevents the dip from getting watered down.

Next, mix up a creamy base of Greek yogurt, sour cream, and mayonnaise. Then, stir in some sliced green onions and the seasonings. Finally, stir in your prepared spinach and place it in the fridge to chill under you are ready to serve it.

Can you use fresh spinach instead of frozen spinach?

Yes! To substitute fresh spinach for the frozen spinach in this recipe, use one pound of fresh spinach leaves. Place the spinach in a large dry skillet with 1/4 cup water and cook it down (basically steaming it). Then, transfer it to a clean kitchen towel and squeeze it dry.

Close-up overhead view of a bowl of Keto Spinach Dip with baguette slices on the side.

What do you serve keto spinach dip with?

You can serve your spinach dip with keto crackers, toasted keto baguette slices (like I’ve shown in the pictures), cloud bread, or any other low-carb bread. You can also serve it with any fresh low-carb vegetables, such as bell peppers, broccoli, zucchini, cauliflower, green beans, or celery.

Can spinach dip be prepared ahead of time? Can it be frozen?

Yes, you can absolutely prepare this ahead of time; you can mix it up, cover and refrigerate it for up to one day in advance. It’s good for about three days in the refrigerator, but I recommend only making it a day in advance so you can serve it at peak freshness!

However, I don’t recommend freezing it, because the yogurt can break down a bit when thawed and cause the dip to be runny.

More Healthy Dip Recipes

Craving more good-for-you dips? Here are some more recipes you’ll love:

If you make this Keto Spinach Dip recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡

Keto Spinach Dip (Easy Recipe!)

Close-up overhead view of a bowl of Keto Spinach Dip with baguette slices on the side.
This Keto Spinach Dip recipe is cold, creamy and perfect for potlucks and parties! Made with Greek yogurt, sour cream, mayonnaise, spinach, green onions, and seasonings.
Alia Kay
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Appetizer, Snack
Cuisine American
Servings 16 servings
Calories 131 calories

Ingredients

  • 1 cup full-fat, plain Greek Yogurt
  • 1 cup full-fat sour cream
  • 1 cup mayonnaise
  • 2 green onions, thinly sliced
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • Salt and pepper, to taste
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

Instructions

  • In a large bowl, combine the yogurt, sour cream, mayonnaise, green onions, garlic powder, onion powder, and crushed red pepper flakes. Season with salt and pepper, to taste.
  • Stir in the spinach, using a spoon or spatula to break up and distribute any clumps of spinach. Cover and chill in the refrigerator for at least 2 hours or overnight.
  • Serve cold with sliced keto bread/baguette, keto crackers, or chopped fresh low-carb vegetables.

Nutrition

Nutrition Facts
Keto Spinach Dip (Easy Recipe!)
Amount per Serving
Calories
131
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
14
mg
5
%
Sodium
 
106
mg
5
%
Potassium
 
45
mg
1
%
Carbohydrates
 
1
g
0
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
2
g
4
%
Vitamin A
 
130
IU
3
%
Vitamin C
 
1
mg
1
%
Calcium
 
32
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

  1. To substitute fresh spinach for the frozen, use one pound of fresh spinach leaves. Steam the spinach in a large dry skillet with 1/4 cup water and toss until wilted. Squeeze dry in a clean kitchen towel and proceed with the recipe.
  2. Leftovers can be stored in the fridge in an airtight container for up to five days.
Keyword Keto Spinach Dip

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5 from 1 vote

2 Comments

  1. 5 stars
    Oh I love spinach dip! I’ve never made it with Greek yogurt before though. Yours sounds great, so I will definitely try it! Thanks for the recipe!