Diabetic-Friendly Homemade Espinaca (Spinach) Dip
🧾 Ingredients (4 servings)
- 2 cups fresh spinach, chopped (or thawed frozen spinach, drained)
- ½ cup Greek yogurt (unsweetened, full-fat or low-fat)
- ¼ cup cream cheese (light or regular)
- 2 tbsp grated Parmesan cheese
- 1 clove garlic, minced
- 1 tsp olive oil
- ½ tsp onion powder
- Salt and black pepper to taste
- Optional: pinch of nutmeg or paprika for flavor
For serving (low-carb options)
- Sliced cucumber
- Bell pepper sticks
- Celery sticks
- Low-carb crackers or baked cheese crisps
👩🍳 Instructions
1️⃣ Cook spinach
- Heat olive oil in a pan over medium heat.
- Sauté garlic for 30 seconds, then add spinach and cook until wilted.
- Remove excess water if needed (especially for frozen spinach).
2️⃣ Mix creamy base
- In a bowl, combine Greek yogurt, cream cheese, Parmesan, onion powder, salt, and pepper.
- Stir until smooth.
3️⃣ Combine
- Add the cooked spinach to the creamy mixture.
- Mix well.
4️⃣ Serve
- Serve warm or chilled with low-carb veggies or baked cheese crisps.
📊 Approximate Nutrition (per serving)
- Calories: ~90–110
- Net carbs: ~3–4 g
- Protein: ~5–6 g
- Healthy fats from cheese and olive oil
✔ Low-carb
✔ High protein
✔ Fiber from spinach
✔ No refined sugar
💡 Tips
- Add crushed walnuts or sunflower seeds for extra crunch.
- Use smoked paprika or a little lemon zest to brighten flavor.
- For extra creaminess, melt the dip briefly in the microwave before serving.
