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Healthy Spinach Dip…the Perfect Super Bowl Recipe

Healthy Spinach Dip…the Perfect Super Bowl Recipe

Looking for something healthy to make for Super Bowl celebration?  What about a healthy spinach dip?  It’s super easy to make and always a crowd favorite.

Did you know that after Thanksgiving, Super Bowl Sunday is second biggest eating holiday for Americans?

Now, I don’t really consider the Super Bowl to be a holiday but needless to say, it is the most anticipated and watched sporting event in the USA.  The top foods eaten on Super Bowl Sunday are chicken wings and pizza and while eaten in moderation they are no problem.  However, in most instances moderation isn’t typically followed by Americans during the Super Bowl.  In addition, these foods are often served with many other high calorie, high fat foods.  Calorie Control Council (CCC) research says that people will eat at least 1200 calories and 50 grams of fat just from SNACKS alone on Super Bowl Sunday.

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If you want to make sure that some healthier items are served alongside all the other foods present at the Super Bowl Party you are attending, consider making a healthy recipe and taking it along.  And if you are hosting, you can be sure to provide healthier dishes alongside other items.

Creating the creaminess

The classic Spinach and Artichoke Dip that I know of is made from a béchamel sauce which is basically butter, flour and whole milk.  Of course, this makes the sauce full of saturated fat.  I wanted to look for a way to create a healthier alternative that was still rich in flavor.

In this recipe for a healthy spinach dip, to create the creaminess of the béchamel sauce, I used a cauliflower alfredo sauce that I’ve made before and then added to it from there.  The cauliflower alfredo adds a bit of creaminess that you want the dip to have without needing the high calorie, high fat bechamel sauce.  It does tend to get a bit drier as it sits and cools down, so I highly recommend serving it right away while it is hot.

Bowl of healthy spinach dip on wood plate served with homemade toasts

Serve it up with chips, bread or veggies

I like it best served with tortilla chips and homemade salsa. You can of course buy chips already made if it is easier, but I like to make own.  They are pretty tasty but may be difficult to prepare for a large group.  All you have to do is cut the tortillas into 8 wedges.  Lay them out in a single layer on a baking sheet.  Spray with baking spray and top with salt, pepper and any other seasoning you may wish.  Then place them in the oven and bake for 5-10 minutes or until brown and crispy.  Be sure to watch closely towards the end of the cooking time as I have ruined more than one batch by burning them.  They transition from being ready to burned in a flash.

You can also serve this healthy spinach dip up with toasted sliced bread such as sour dough, ciabatta or multigrain baguette.  And this healthy spinach dip also works well with some crudité for those who want to stick with the veggies.  I think round carrots slices, round cucumber slices and bell pepper squares work the best as you can kind of scoop with them.

Other ingredients

I prefer making this healthy spinach dip with fresh spinach, but frozen works fine as well.  The trick to using the fresh spinach though is to chop the spinach up into small pieces so that when dipping into the dish of dip, you don’t end up with long pieces of spinach hanging off the chip.

The recipe

Spinach dip in white bowl on wooden platter served with toasted bread.

Healthy Spinach Dip with Artichokes and Cheese

A delicious, creamy spinach and artichoke dip without all the fat and calories.
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Course: Appetizer, Party Food, Snack
Cuisine: American
Keyword: Artichoke, Dip, Spinach Dip, vegetarian
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 people
Calories: 70
Author: Lyn Croyle

Ingredients

  • 3 tsp olive oil separated
  • ½ cup white onion diced and separated
  • 5 cloves garlic minced and separated
  • 1 cups cauliflower cut into small pieces
  • ¼ cup + 1 T white wine separated
  • ¼ cup water
  • ¼ tsp soy sauce or aminos
  • 1 tsp + 1 T lemon juice
  • 2 tsp nutritional yeast
  • ¼ tsp sea salt
  • ½ cup 2% Greek yogurt plain (separated)
  • 1 T milk
  • Dash of nutmeg
  • 1 cup artichokes hearts or bottoms, finely chopped
  • pounds chopped fresh spinach or use frozen 10 oz package*
  • ½ tsp salt
  • ½ cup parmesan cheese separated
  • Dash of cayenne pepper
  • Tortilla chips or bread

Instructions

Cauliflower sauce

  • Heat 1 tsp of olive oil in a saucepan. Add ¼ cup onion and sauté until softened, stirring frequently. Add 2 cloves of garlic and cook for another 30 seconds. Add cauliflower and ¼ cup water and ¼ cup white wine. Cook until cauliflower is very tender.
  • When the cauliflower is ready, remove from heat and allow everything to cool for a short bit so you can handle it. Then place the cauliflower mixture into a blender or food processor until smooth.
  • Add the ¼ cup yogurt, nutritional yeast, 1 tsp lemon juice, salt, nutmeg, 1 T milk, 1 T white wine and soy sauce. Set aside.

Spinach Dip

  • Heat 2 tsp olive oil in skillet over medium high heat. Add remaining ¼ cup onions and sauté until translucent and lightly golden.
  • Add 3 cloves of garlic and sauté for an additional 60 seconds.
  • Add artichokes and sauté for 60 seconds.
  • Then begin adding spinach, a bit at a time and cook until just wilted. Remove from heat and allow to cool.
  • When spinach mixture has cooled. Stir in cauliflower alfredo, remaining ¼ cup yogurt, 1 T lemon juice, 1/2 tsp salt, cayenne pepper and ¼ cup of parmesan. Mix to combine.
  • Taste and adjust seasonings as needed.
  • Place spinach mixture into a glass baking dish 8 x 8 baking dish. Top with remaining parmesan cheese and bake in oven for 20-30 minutes or until top is lightly browned and the edges bubble.
  • Serve with tortilla chips or bread.

Nutrition

Serving: 0.5cup | Calories: 120kcal | Carbohydrates: 10g | Protein: 9g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 2g | Trans Fat: 0g | Cholesterol: 5mg | Sodium: 380mg | Potassium: 1081mg | Fiber: 5g | Sugar: 4g | Vitamin A: 8000IU | Vitamin C: 57.8mg | Calcium: 250mg | Iron: 4.5mg

The Nutrition

The total recipe serves up about 6-8 guests.  The nutritional info above is based on six servings at about 1/2 cup of dip per serving.  The calories and nutritional information do not include the bread or chips but only the dip.  For a 1/2 cup serving it is only 120 calories and is PACKED with loads of other nutrients.  It is an excellent source of vitamin A, vitamin C, potassium, calcium and iron.  In addition, it is relatively low in fat at 5 grams of fat per serving and is good source of fiber providing 18% of your daily needs.

I want to hear from you!!!

Did you cook this recipe??  Tell me in the comments below how it went for you.  And if you liked it be sure to give this recipe a “5-star” rating in the recipe card.  Happy Healthy Cooking!!!

Other great party recipes

If you are looking for some other healthy food recipes to serve this weekend while you watch the Los Angeles Rams and the New England Patriots battle it out, consider some of these other recipes from the blog.  No matter what you prepare or eat during this Super Bowl, enjoy and have a safe and fun time!!!

Vegan Black Bean Burger on plate with tomato, sweet potato and green sauce

Vegan Black Bean Burgers

Plate of Vegetarian Stuffed Mushrooms ready to eat

Lentil Stuffed Mushroom Caps

plate of zucchini arepas

Zucchini Arepas Serve these up with a bowl of guacamole or other dip!!!



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