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hand scooping a pretzel into spinach dip

Skinny Spinach Jalapeno Dip

Skinny Spinach Jalapeno Dip is a Greek yogurt dip with fantastic flavor, perfect for healthy snacking.
5 from 3 votes
Prep Time 10 mins
Total Time 10 mins
Course Appetizer, Snack
Cuisine American
Servings 10 people
Calories 65 kcal


  • 1 ½ cup plain Greek yogurt
  • ¼ cup low fat mayonnaise
  • 2 tsp Dijon mustard
  • 1 10 oz pkg frozen chopped spinach thawed
  • 2 green onions white and green parts, thinly sliced
  • 2 Tbsp finely diced pickled jalapeno pepper
  • 1 tsp Beau Monde seasoning see Notes
  • ¼ tsp garlic powder
  • ½ tsp dried thyme
  • 1 good pinch kosher salt
  • dipper of choice such as baby carrots, tortilla chips, or pretzels


  • Squeeze the water from the spinach well. Put the spinach in a bowl and use a fork to break it up into pieces.
  • Add the remaining ingredients and mix well.


This recipe yields ~3 cups of dip, or 10 servings with a heaping ~1/4 cup per serving. 
If not available, substitutes for Beau Monde seasoning can be any seasoning of choice such as salt-free garlic and herb or Cajun seasonings.


Calories: 65kcal (3%) | Carbohydrates: 4g (1%) | Protein: 4g (8%) | Fat: 3g (5%) | Polyunsaturated Fat: 1g | Cholesterol: 2mg (1%) | Sodium: 240mg (10%) | Potassium: 7mg | Sugar: 1g (1%)

Calorie count is purely an estimate calculated using an online application to serve as a guide and not to be taken as accurate nutritional information. Percent Daily Values are based on a 2,000 calorie diet.

Keyword Greek yogurt dip, healthy snacking, skinny spinach dip
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