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Home » Recipes » Dish Type » Dip Recipes

Healthy Spinach Artichoke Dip (with Greek yogurt)

Published: Sep 12, 2021 by Terri Gilson · Modified: Sep 23, 2022 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · Leave a Comment

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Pinterest pin with brown text on white background on bottom and photo of spinach artichoke dip being held up on a chip over a platter of more dip and tortilla chips

If you've ever had Spinach Artichoke Dip from Joey's restaurant, you'll understand my need to make a copycat. And although it hasn't been on their menu for a number of years, I just couldn't stop thinking about it. But it's not just a copycat, I've created a lighter, WW friendly and healthier version of their classic appetizer, this Healthy Spinach Artichoke Dip (with Greek yogurt)!

healthy spinach artichoke dip in a ceramic bowl on a platter with vegetables and mini pita breads

This spinach and artichoke dip is popular all year 'round, but is ideal for a guilt-free game day, movie night, game night or bringing along to a potluck. It's the perfect party appetizer and no one will even suspect it's healthy, lighter or Weight Watchers Friendly. I just know it's going to become one of your favorite appetizers!

Jump to:
  • 🥘 Ingredients
  • 📖Variations & Substitutions
  • 🔪 Instructions
  • 💭What to serve with Spinach Artichoke Dip
  • 🍽Equipment
  • 🌡️Storing
  • 👪 Serving size
  • 🔢WW Points
  • 💭 Top tip
  • ⭐ Reviews
  • 📋 Healthy Spinach Artichoke Dip (with Greek yogurt) Recipe
  • 🍲More dip recipes!

My kids are my key guinea pigs (aka recipe testers). And since I always get my kids' opinions (they have very discerning palates) I try to have some fun with it. For this recipe, I ran a blind taste test with my daughter. I actually blind-folded her and had her taste the original Joey's copycat recipe I created, then the lightened up version. She picked the lightened up version as her favorite! I was a little surprised, but very pleased. This girl knows her dips!

🥘 Ingredients

This healthy spinach artichoke dip has no mayo and no cream cheese (therefore less fat), and uses non-fat sour cream and Greek yogurt instead. For this recipe, you'll need:

  • butter * I use unsalted
  • all-purpose flour
  • onion
  • garlic
  • salt
  • Greek yogurt (non-fat)
  • light Parmesan cheese (or non-fat)
  • sour cream (non-fat)
  • light Monterey Jack cheese
  • lemon juice
  • Tabasco sauce
  • Frozen spinach (frozen) * you can use fresh spinach instead, but you'll need double the amount
  • canned or marinated artichoke hearts *the jarred is more flavorful, as it's usually marinated
  • agave
  • milk (*I use 1%)

*See recipe card for quantities

📖Variations & Substitutions

  • Spinach- you can use fresh spinach instead of frozen, but you'll need to double the amount
  • Agave - you can use liquid honey as a substitute,  but you'll need to double the amount (and account for the WW points)
  • Butter - you can substitute salted butter, but skip the salt in the recipe
  • Cheese - you could substitute mozzarella cheese for the Monterey Jack cheese in a pinch, but I don't recommend it
  • Greek yogurt - you could use full fat Greek yogurt if you're not worried about the calories/WW points
  • Spicier - add red pepper flakes
  • Milk - you could use skim milk or 2% milk instead

🔪 Instructions

What's different about this hot spinach artichoke dip is that you don't have to bake it. It's very easy appetizer and quick to make on the stove top, so it can be made ahead and reheated in either the microwave or on the stovetop.

  1. In a medium sized saucepan over medium heat, melt butter, with onion, garlic and salt, Cook and stir until the onions become translucent and softened, approximately 3-4 minutes. Add flour and whisk until the flour is fully incorporated.
  2. Over low heat, whisk in the milk, one third at a time, making sure the mixture (roux) is smooth before adding the remainder.
  3. Once all of the milk has been added, keep whisking to ensure a smooth creamy texture.
  4. Simmer the mixture for 5 minutes over low heat, stirring frequently to prevent burning.
  5. Remove pot from the heat/element, add remaining ingredients, mix gently but thoroughly.
  6. Return to element and heat over low until warmed through.
6 photo collage of steps for making spinach artichoke dip

💭What to serve with Spinach Artichoke Dip

  • mini pita pockets or pita chips
  • fresh veggies - cucumbers, carrot sticks, celery, bell peppers
  • water crackers
  • tortilla chips
spinach artichoke dip being held up on a chip over a platter of more dip and tortilla chips

🍽Equipment

For this recipe, you'll need a medium sized saucepan and a whisk (affiliate links). A chip and dip serving platter is the ideal way to serve this.

🌡️Storing

Fridge: Store this dip in a sealed container in the fridge for up to 3 days. Do NOT freeze it!

Reheating: Reheat in the microwave for about 45 seconds-2 minutes (depending on your microwave) or reheat on stovetop on low, while stirring frequently, until warmed through.

👪 Serving size

This healthy artichoke dip is 8 servings and they are decent sized servings (about ⅓ of a cup). I've seen some other recipes out there that are WW friendly, but claim to feed 15 people (for the same amount of dip)  Get real people?! Who out there actually considers a couple of tablespoons a serving? Oh and compared to the original, it's so much lower! According to My Fitness Pal  the original Joey's Restaurant (Canada) Spinach and Artichoke dip is 1000 calories for 1 bowl with chips!

🔢WW Points

This copycat spinach artichoke dip is 5 WW points on my plan for ⅓ cup. Click here to find out how many WW points this is on your personal Weight Watchers plan!

So if you're looking for healthy artichoke and spinach dip recipes, then you'll love this one!

spinach artichoke dip on a platter with glasses of wine in the background

💭 Top tip

If you have leftover dip, then be sure to try this "Spinach artichoke twice baked potatoes" I happened to have both leftover baked potatoes and leftover healthy spinach and artichoke dip, so this was perfect (and delicious)!

  1. Preheat the oven to 400 degrees F. Cut baked potatoes in half lengthwise. Scoop out the potato flesh into a large mixing bowl. Mash with a potato masher or fork. Add the leftover dip. Divide the mixture evenly and spoon it back into the potato shells. Sprinkle with a little Monterey Jack cheese (or you could use another type of cheese, if you prefer.)
  2. Cook the potatoes in preheated oven for 15 minutes. Remove from the oven and sprinkle with salt and pepper, if desired. Serve warm.
collage of 2 photos of how to make stuffed potatoes with leftover spinach artichoke dip

And if you like these, you'll love my Caesar Twice Baked Potatoes with leftover Caesar salad dressing!

Creating a copycat recipe is much more challenging than simply creating a recipe from scratch so you know it's worth it when I'm willing to put in that level of effort! I'm sure you'll find this Healthy Spinach Artichoke Dip worth it too. And if you like this Copycat recipe, you may like my other copycat recipes:

  • IHOP pancake recipe - Harvest Grain & Nut (Copycat)
  • Ginger Beef Recipe (Calgary Ginger beef restaurant copycat)
  • Grilled Steak Salad with Feta and Clamato Dressing (Moxie's Copycat)
  • Monterey Chicken - Bonanza Copycat
  • Moxie’s Sweet Potato Fries with Garlic Mayo Dip (copycat)
  • Pistachio Frappuccino (Starbucks Copycat)
  • Boo Batter Ice Cream (no churn) Cold Stone Copycat
  • Dill Pickle Pizza (Calgary Stampede Copycat)
  • No Churn Butterbeer Ice Cream (Calgary Stampede Copycat)

And if you're looking for additional WW friendly healthy dips, check out my Cowboy Caviar Dip! It's 1 WW point on my plan, for ¼ cup. And see more WW friendly dips at the bottom of this post!

Cowboy Caviar Dip in a bowl with a chip being dipped in

⭐ Reviews

Did you LOVE this Healthy Spinach and Artichoke Dip recipe? If so, please leave a 5 star rating and comment below!

Please SUBSCRIBE  (get my FREE E-cookbook) and be sure to FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST!

healthy spinach artichoke dip in a ceramic bowl on a platter with vegetables and mini pita breads
Food Meandering Logo

📋 Healthy Spinach Artichoke Dip (with Greek yogurt) Recipe

This Healthy Spinach and Artichoke Dip is a lightened up copycat version of Joey's restaurant. Using frozen spinach, low-fat parmesan and Monterey jack cheese, non-fat Greek yogurt and sour cream (no cream cheese and no mayo), it's a delicious Weight Watchers friendly dip at a fraction of the calories.
Print Pin Rate
Course: Appetizer, Snack
Cuisine: American, Canadian, North American
Keyword: artichoke, dip, healthy, joey's copycat, spinach
Special Diet: Vegetarian, Weight Watchers
Servings: 8
Calories: 120kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 10 minutes
10 minutes
Total Time: 20 minutes
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Ingredients

  • 1.5 tablespoon butter
  • ½ onion, diced
  • 2 cloves garlic minced
  • ¼ teaspoon salt
  • 2 tablespoon all-purpose flour
  • ½ cup 1% milk
  • 1 cup non- fat Greek yogurt
  • ¾ cup light grated parmesan cheese
  • 2 tablespoon non-fat sour cream
  • ¼ cup light grated Monterey cheese
  • 1 tablespoon fresh lemon juice
  • 10 drops Tabasco sauce
  • 300 g -pkg of frozen spinach thawed and squeezed to remove excess water
  • 1 cup artichokes, canned or jarred drained and coarsely chopped (rinse them if you are using canned)
  • 1 tsp agave syrup *can substitute 2 teaspoon honey

Garnish (optional)

  • additional parmesan cheese, sprinkled
  • lemon zest
US Customary - Metric

Instructions

  • In a medium sized saucepan over medium heat, melt butter, with onion, garlic and salt, Cook and stir until the onions become translucent and softened, approximately 3-4 minutes. Add flour and whisk until the flour is fully incorporated.
  • Over low heat, whisk in the milk, one third at a time, making sure the mixture (roux) is smooth before adding the remainder. Once all of the milk has been added, keep whisking to ensure a smooth creamy texture.
  • Simmer the mixture for 5 minutes over low heat, stirring frequently to prevent burning. Remove pot from the heat, add remaining ingredients, mix gently but thoroughly.
  • Return to element and heat over low until warmed through.
    6 photo collage of steps for making spinach artichoke dip

Garnish (optional)

  • I love to grate a little lemon zest on it for color and for a bit of zing!
  • Serve with warm tortilla chips, cracker and/or veggies. Enjoy!

Notes

*See post contents for important recipe information and tips!
Nutrition Facts
📋 Healthy Spinach Artichoke Dip (with Greek yogurt) Recipe
Amount Per Serving (0.33 cup)
Calories 120 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 3g19%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 19mg6%
Sodium 363mg16%
Potassium 334mg10%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 3g3%
Protein 9g18%
Vitamin A 4590IU92%
Vitamin C 8mg10%
Calcium 246mg25%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 0.33cup | Calories: 120kcal (6%) | Carbohydrates: 10g (3%) | Protein: 9g (18%) | Fat: 6g (9%) | Saturated Fat: 3g (19%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 19mg (6%) | Sodium: 363mg (16%) | Potassium: 334mg (10%) | Fiber: 3g (13%) | Sugar: 3g (3%) | Vitamin A: 4590IU (92%) | Vitamin C: 8mg (10%) | Calcium: 246mg (25%) | Iron: 1mg (6%)
Did you make this recipe? Please leave a star rating and review below!
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  • Yogurt Hummus (no tahini)
  • Baked Artichoke & Cilantro Pizza Dip (Gluten-free)
  • Easy Layered Nacho Dip (Gluten-free)
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  • Moxie’s Sweet Potato Fries with Garlic Mayo Dip

 

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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