High Protein Spinach Artichoke Dip

GF V NF SF Jun 12, 2023

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Spinach Artichoke dip is a game day classic, but also a calorie bomb. I lightened it up here by avoiding all the extra cream and using minimal cheese, but still while preserving that great taste. This goes great with some carrots, crackers, or on a sandwich or salad. Other great gameday dips are Lightened Up Buffalo Chicken Dip and Low Fat French Onion Dip, which I highly recommend

- 1 cup (245 g) Plain nonfat greek yogurt
- 1 cup (226 g) Nonfat cottage cheese
- 8 oz (227 g) Frozen spinach, thawed
- 14 oz (397 g) Artichokes
- 2/3 cup (57 g) Shredded mozzarella cheese, low moisture part skim
- 4 tsp (20 g) Minced garlic
- 1 tsp (3 g) Garlic powder
- 1 tsp (2 g) Onion powder
- 1 tsp (2 g) Black pepper, ground
- 1/2 tsp (3 g) Salt
- 2 tbsp (15 g) Grated parmesan cheese

1. Preheat oven to 400F, and spray a 9x13" baking dish with oil

2. In a large mixing bowl, combine together your yogurt and cottage cheese. If your cottage cheese wasn't previously blended (I typically blend my whole container when I buy it), you can use an electric mixer or an immersion blender here

3. Take your defrosted spinach and squeeze it dry with paper towels, and add to the bowl. Drain and rinse your artichokes with a strainer, cut them into a small dice, and add to the bowl

4. Mix in the rest of the ingredients (besides the parmesean) - shredded cheese, minced garlic, hot sauce, mustard, garlic and onion powder, pepper, and salt

5. Transfer your mix to your pan and top with the grated parmesean cheese

6. Bake (uncovered) for 25 minutes at 400F. Broil the top for 5 minutes after to brown the cheese (if your broiler works unlike mine lol), and serve warm

https://www.poormanprotein.com/recipes/spinach-artichoke-dip

Description

Time

Prep Time:

5 minutes

Cook Time:

30 minutes

Total Time:

35 minutes

Cost

Total Cost:

Cost per Serving:

$0.59

Ingredients

Serving(s)

1 cup Plain nonfat greek yogurt

1 cup Nonfat cottage cheese

8 oz Frozen spinach, thawed

14 oz Artichokes

2/3 cup Shredded mozzarella cheese, low moisture part skim

4 tsp Minced garlic

1 tsp Garlic powder

1 tsp Onion powder

1 tsp Black pepper, ground

1/2 tsp Salt

2 tbsp Grated parmesan cheese

Instructions

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Preheat oven to 400F, and spray a 9x13" baking dish with oil

In a large mixing bowl, combine together your yogurt and cottage cheese. If your cottage cheese wasn't previously blended (I typically blend my whole container when I buy it), you can use an electric mixer or an immersion blender here

Take your defrosted spinach and squeeze it dry with paper towels, and add to the bowl. Drain and rinse your artichokes with a strainer, cut them into a small dice, and add to the bowl

Mix in the rest of the ingredients (besides the parmesean) - shredded cheese, minced garlic, hot sauce, mustard, garlic and onion powder, pepper, and salt

Transfer your mix to your pan and top with the grated parmesean cheese

Bake (uncovered) for 25 minutes at 400F. Broil the top for 5 minutes after to brown the cheese (if your broiler works unlike mine lol), and serve warm

Nutrition Facts

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Servings: 10

Calories: 73

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Total Fat: 1.9g (2 %)
Saturated Fat: 1.0g (5 %)
Polyunsaturated Fat: 0.1g
Monounsaturated Fat: 0.3g
Cholesterol: 7mg (2 %)
Sodium: 424mg (18 %)
Total Carbohydrate: 6.1g (2 %)
Fiber: 1.3g (5 %)
Net Carbs: 4.8g
Total Sugar: 1.5g
Added Sugar: 0.0g (0 %)
Protein: 8.2g (16 %)

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Vitamin B12: 0.35mcg (15 %)
Vitamin D: 0.02mcg (0 %)
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Calcium: 142mg (11 %)
Iron: 0.83mg (5 %)
Magnesium: 25mg (6 %)
Potassium: 161mg (3 %)

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Glycemic Index:

34.7

Glycemic Load:

2.0

Sources of Inspiration

https://skinnyfitalicious.com/healthy-spinach-artichoke-dip/#recipe