This Easy Homemade Greek Yogurt Spinach Dip is healthy but SUPER thick and creamy! It’s quick, easy, protein packed and always a hit!

Why the long face chum?
Oh, right. Because it’s Monday and you were hoping that somehowsomeway when you woke up, the world would magically stick to being the weekend forever.
I get it.
BUT, will you let me take 5 (maybe 6, depending on if you’re one of skim-the-pages kind of reader or if you eat, live and BREATHE every word on this little page in cyberspace) of your time to make it SO MUCH BETTER.
“Better” like a Greek yogurt dip recipe that tastes like Spinach and Artichoke dip but it’s made with HEALTHY ninja secret ingredients. More than 1!

Why this is the BEST Healthy Spinach Dip
When it comes to party food and hosting a crowd, you KNOW you need to have your food spread to be on point. Cooking up appies like air fryer chicken wings or asian turkey meatballs are bound to go over well, and everyone knows that you need a good dip on the menu as well. You are going to love the greek yogurt spinach dip recipe I have for you today- it is made with better-for-you ingredients, is loaded with flavor, and is SUPER easy to whip up for your crew. Give it a go on game day and you will be glad you did!
Ingredients Needed
You know those recipes that taste SO great, that you can’t believe they could possibly be healthy for you? WELL… this greek yogurt spinach parmesan dip is one of them and you are going to love the rich, savory goodness it brings to your next get together. Here’s everything you will need to pull together before making it:
- Head of Garlic
- Olive Oil
- Cauliflower
- Onion
- Parmesan Cheese
- Plain Non Fat Greek Yogurt
- Milk
- Salt
- Smoked Paprika
- Pepper
- Spinach

How to make Greek Yogurt Spinach Dip
Roast
Preheat the oven. Cut the top of the head off the garlic, then rub it with oil and wrap it in tinfoil to form a packet. Place the garlic packet on a baking sheet and pop it in the oven, roasting until the garlic is tender.
Boil
Bring a large pot of water to a boil and add the cauliflower. Cook until it is fork tender, then drain and set it into a high powered blender.
Sautee
Add some oil and the onion to a pan, sauteeing them until they are soft and golden brown. Place the onions in the blender.
Process
Once the garlic has roasted, chop it roughly and add it to the blender, along with the milk, some of the parmesan cheese, the greek yogurt, salt, paprika and pepper. Turn on the blender and process until smooth. Add in a handful of the spinach and set the blender to the “chop setting” until it’s broken down slightly.
Bake
Chop up the remaining spinach roughly, then stir it into the dip. Pour the dip into an oven safe dish, sprinkling the top with the remaining cheese. Pop it in the oven to bake until hot, golden brown and bubbly.
Serve
Let cool slightly, then DEVOUR!
Top Tips for making Spinach and Greek Yogurt Dip
- Shiny Side In: When roasting the garlic, be sure that you wrap the tinfoil with the shiny side facing in towards the garlic! This will ensure it cooks quicker and evenly.
- Chop the Spinach: Blend some of the spinach into the dip in the blender, and roughly chop some of it. This will give variants in texture, making it the best it can be!
- Broil at the end: If you’d like, turn on the broil for a minute or two at the end of the baking time. This will make the top REALLY golden brown!

What to serve with Greek Yogurt Spinach Dip
This tasty dip would be perfect with your favorite crackers, chips, or a thick slice of your favorite good bread! I love serving it with triscuits!
How long does Spinach Dip Last?
This delicious spinach dip made with greek yogurt will be great as leftovers! It is best eaten immediately, of course, but it will last 3-5 days in the fridge when stored properly. Reheat and enjoy whenever you would like.
How to store Spinach Dip
I recommend storing any leftover spinach dip in an airtight container in the fridge. It will last 3-5 days this way.

Ingredients
- 1 Head of garlic
- 2 tsp Olive oil divided
- 6 Cups Cauliflower, cut into bite sized pieces (560g)
- 1/2 Cup Onion roughly chopped
- 1 1/2 Cup Parmesan cheese grated and divided (4.5 oz)
- 1/2 Cup Plain Non Fat Greek yogurt
- 1 Tbsp 2% Milk
- 1 tsp Salt
- 1/4 tsp Smoked Paprika
- Pepper to taste
- 3 Cups Spinach, packed
Instructions
- Preheat your oven to 400 degrees.
- Cut the top of the head of garlic off, so that the tips of the cloves are exposed. Place it in center of a piece of tinfoil (shiny side in) and drizzle with 1 tsp of olive oil. Massage the oil into the garlic and then form the tinfoil around the garlic head tightly, like a little packet. Place on a small baking tray and cook until soft and fork tender, about 40-45 minutes.
- While the garlic roasts, bring a large pot of water to a boil. Once boiling, place the cauliflower in, cover and cook until fork tender, about 10-15 minutes. Drain and place into a high powered blender.
- Heat the remaining 1 tsp of oil in a small pan over medium heat and cook the onion until golden brown, about 5 minutes. Add it into the blender.
- Once the garlic has cooked, add 1 cup of the grated Parmesan cheese, the Greek yogurt, Milk, Salt, smoked paprika and Pepper in the blender. Then, roughly chop 4-8 cloves of the roasted garlic,* and add it into the Blendter as well.
- Turn the Blender on to the “blend” setting until smooth and creamy.
- Once the dip is smooth, add in 2 cups of the spinach and turn the Blender to the “chop” setting just for a few seconds until the spinach is broken down.
- Roughly chop the remaining spinach and stir it in, to add some texture.
- Transfer to an oven-safe serving dish and sprinkle with the remaining 1/2 cup of cheese.
- Bake, uncovered, until golden brown and bubbly, about 20-25 minutes. OPTIONAL: broil for a few minutes to get the cheese really golden!
- Let cool for a few minutes and DEVOUR immediately!
Tips & Notes:
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.

Ingredients
- 1 Head of garlic
- 2 tsp Olive oil divided
- 6 Cups Cauliflower, cut into bite sized pieces (560g)
- 1/2 Cup Onion roughly chopped
- 1 1/2 Cup Parmesan cheese grated and divided (4.5 oz)
- 1/2 Cup Plain Non Fat Greek yogurt
- 1 Tbsp 2% Milk
- 1 tsp Salt
- 1/4 tsp Smoked Paprika
- Pepper to taste
- 3 Cups Spinach, packed
Instructions
- Preheat your oven to 400 degrees.
- Cut the top of the head of garlic off, so that the tips of the cloves are exposed. Place it in center of a piece of tinfoil (shiny side in) and drizzle with 1 tsp of olive oil. Massage the oil into the garlic and then form the tinfoil around the garlic head tightly, like a little packet. Place on a small baking tray and cook until soft and fork tender, about 40-45 minutes.
- While the garlic roasts, bring a large pot of water to a boil. Once boiling, place the cauliflower in, cover and cook until fork tender, about 10-15 minutes. Drain and place into a high powered blender.
- Heat the remaining 1 tsp of oil in a small pan over medium heat and cook the onion until golden brown, about 5 minutes. Add it into the blender.
- Once the garlic has cooked, add 1 cup of the grated Parmesan cheese, the Greek yogurt, Milk, Salt, smoked paprika and Pepper in the blender. Then, roughly chop 4-8 cloves of the roasted garlic,* and add it into the Blendter as well.
- Turn the Blender on to the "blend" setting until smooth and creamy.
- Once the dip is smooth, add in 2 cups of the spinach and turn the Blender to the "chop" setting just for a few seconds until the spinach is broken down.
- Roughly chop the remaining spinach and stir it in, to add some texture.
- Transfer to an oven-safe serving dish and sprinkle with the remaining 1/2 cup of cheese.
- Bake, uncovered, until golden brown and bubbly, about 20-25 minutes. OPTIONAL: broil for a few minutes to get the cheese really golden!
- Let cool for a few minutes and DEVOUR immediately!
Tips & Notes:
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
FOR THIS RECIPE, I RECOMMEND:
(per 1/6 of the dip)

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Andrea | Chocolate & Sea Salt says
I love the addition of cauliflower in this dip. And it looks so good! YUM 🙂
Taylor Kiser says
Thank you Anfrea!
Crystal says
What a great dip! I’m hosting Bunco at my house in April and this is definitely going to be on the menu. Thanks so much 🙂
Taylor Kiser says
Woop! I hope that ya’ll love it! Please let me know how it turns out! 😀
Peter says
This is so yummy, Taylor 🙂 I like everything around this dip all the ingredients are “approved” , I haven’t tried it yet but it’s so happening . Taylor are you Canadian?
Taylor Kiser says
Thanks so much Peter, I hope you love it!
And, yes I am! How did you know?!
Peter says
Your looks , cute Canadian . just kidding I read your home profile 🙂
Taylor Kiser says
Haha thanks 😉
Kathy M says
Oh my… This dip looks amazing!!! I have been looking for a delicious healthy dip my whole family would enjoy. Using the cauliflower is a great idea! The blender seems looks like its great!
Taylor Kiser says
Thanks Kathy! I love sneaking veggies in! 😀
Liz @ The Lemon Bowl says
Ummm I want to belly up to a giant platter of this dip!!! Love all the healthy goodness in it! Thanks for sharing my smoothie recipe!
Taylor Kiser says
You’re so welcome! Thanks Liz!
Heather @ Simple Fresh Natural says
I love using Greek yogurt as a dip base! You really can’t tell a difference in flavor most of the time and it makes the dip so much more nutritious! And of course, adding kale just takes it over the edge! I make a similar dip with feta cheese that was soooo tasty! I’ll have to try Parm cheese next! And adding the cauliflower?? You’re a genius!
Much love,
Heather
Taylor Kiser says
Thank you so much for the dip love Heather! Isn’t Greek yogurt just the best little sneaky-swap? SO creamy and protein PACKED!!
Viktoriya says
Delicious! I love the veggies! Always looking for ways to incorporate more of em. I don’t have some of the kitchen equipment you used, but I made do with what I had (i.e. ninja blender and loaf pan…) and I’m glad I made this. Totally would make it again!
Taylor Kiser says
SO glad to hear that you loved it and made it work for you! Thanks for sharing!!
Jennifer Blake says
I absolutely love the substitutions here to make a total comfort food in a super healthy way! ‘Tis the season for people looking for help in all things health so this is a perfect fit, especially with Super Bowl parties coming soon!!!
Jan says
That dip looks awesome and what a great idea! I’d love for you to share over at a new party called Let’s Party https://themarkandjanshow.com/2018/02/07/lets-party-7/ … we look forward to seeing you there!
Lynn says
I adore dips and I’ve made yogurt dips before this one. I was so happy to have a healthier version of spinach dip. This dip did not taste good at all. We just threw the rest away. 🙁
Taylor Kiser says
I am sorry you didn’t like this Lynn! Everyone has different taste buds, so I can’t win them all!