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Swanson Blog / Real Food / Gluten Free

Oven-Baked Spinach Dip

Gluten Free
Low Carb
Low Sodium
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Roasted Carrot & Butternut Squash Soup

Spinach dip is always a good idea.

Oven-Baked Spinach Dip is a deliciously light version of traditional spinach dip that uses Greek yogurt and almonds to provide a great texture.

At only 85 calories per serving, you can feel a little better about indulging.

Serve it with your favorite pita bread, veggie sticks or tortilla chips and enjoy!

“This spinach dip has a really nice combination of flavors, and I like that it isn’t too thick or creamy.” –Bella D.

Time: 30 minutes
Serves: 10
Serving size: 1/4 cup


  • 1 1/2 cups Greek yogurt
  • 1 10 oz. package frozen spinach
  • 1/4 yellow or white onion, chopped
  • 1 tsp garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 tsp paprika
  • 1/3 cup almonds, chopped
  • 1/2 cup mozzarella cheese
  • 1/4 cup grated parmesan cheese


  1. Combine yogurt, spinach, onion, spices, almonds and mozzarella cheese in a ceramic baking dish. (Optional: Mix ingredients in bowl and scoop into individual ceramic ramekins.)
  2. Bake at 375 degrees for 15 minutes, or until cheese gets bubbly and edges start to brown.
  3. Remove from oven and sprinkle parmesan cheese on top. Bake for 5 more minutes.
  4. Serve warm.
Nutrition Facts (per serving):
  • Calories 85
  • Fat 5.2 grams [Saturated Fat 1.8 g, Trans Fat 0 g, Monounsaturated Fat 0.6 g, Polyunsaturated Fat 0 g]
  • Protein 6.6 grams
  • Sodium 161 mg
  • Carbohydrates 3.6 grams
  • Fiber 1.4 grams
  • Sugar 1.8 grams

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