High-Protein Spinach Dip

This High-Protein Spinach Dip puts a nutritious spin on the classic party favorite. Instead of heavy cream cheese and Cheddar, this version uses cottage cheese and feta to cut back on saturated fat while boosting protein. The result is a creamy, flavorful dip that’s satisfying, wholesome, and perfect for entertaining or snacking.

Why You’ll Love This Recipe

• A lighter, healthier alternative to traditional spinach dip

• Packed with protein thanks to cottage cheese, feta, and eggs

• Naturally gluten-free and vegetarian

• Great for parties, game day, or meal prep snacks

• Perfectly pairs with whole-grain bread, crackers, or fresh veggies

Ingredients

Here’s what you’ll need (full measurements in the recipe card below):

• 1 teaspoon extra-virgin olive oil

• ¼ cup chopped white onion

• 2 (10-ounce) boxes frozen chopped spinach, thawed and drained

• 1 cup unsalted low-fat cottage cheese

• ½ cup crumbled feta cheese

• ½ cup shredded Monterey Jack cheese

• 2 large eggs, lightly beaten

• 1 teaspoon garlic powder

• 1 teaspoon lemon juice

• ⅛ teaspoon salt

• 2 tablespoons grated Parmesan cheese

Directions

1. Preheat oven to 350°F.

2. Heat olive oil in a small skillet over medium heat. Add onion and cook until softened and translucent, about 2 minutes.

3. In a 2-quart casserole dish, combine spinach, cooked onion, cottage cheese, feta, Monterey Jack, eggs, garlic powder, lemon juice, and salt. Mix well.

4. Sprinkle Parmesan over the top.

5. Bake until the dip is bubbling and the top is golden, about 40–45 minutes. Let stand for 10 minutes before serving.

Servings and Timing

• Servings: 12

• Active Time: 15 minutes

• Total Time: 1 hour 10 minutes

Variations

• Cheese swap: Use mozzarella or sharp Cheddar in place of Monterey Jack for a different flavor.

• Spice it up: Add a pinch of red pepper flakes for heat.

• Fresh greens: Replace some of the spinach with kale or Swiss chard for variety.

• Make it creamy: Blend the cottage cheese before mixing for an ultra-smooth texture.

Storage & Reheating

• Store in an airtight container in the refrigerator for up to 4 days.

• Reheat in the oven at 325°F until warmed through, or in the microwave in 30-second intervals.

• This dip can also be frozen for up to 2 months. Thaw in the fridge overnight before reheating.

FAQs

Can I use fresh spinach instead of frozen?

Yes, just cook and drain it well before using to avoid excess moisture.

How do I make this dip dairy-free?

Substitute dairy-free cheeses and use a vegan egg replacer.

Can I make this ahead of time?

Yes, assemble the dip up to a day ahead, cover, and refrigerate. Bake just before serving.

Is this dip keto-friendly?

Yes! With only 4g net carbs per serving, it fits into many low-carb or keto meal plans.

Can I serve this dip cold?

It’s best served warm, but leftovers can be enjoyed chilled with crackers or veggies.

What are the best dippers for this spinach dip?

Whole-grain bread, pita chips, tortilla chips, or fresh vegetables like carrots, cucumbers, and bell peppers all pair beautifully.

Can I substitute the cottage cheese?

Yes, ricotta cheese works well as a replacement, though it will be slightly richer.

How do I keep the dip from being watery?

Be sure to drain and squeeze excess liquid from the spinach thoroughly before mixing.

Can I add more protein?

Yes! Stir in shredded rotisserie chicken or cooked ground turkey for an extra protein boost.

What’s the texture of this dip?

It’s creamy with a slightly chunky texture from the spinach and feta, making it hearty and satisfying.

Conclusion

This High-Protein Spinach Dip is a healthy twist on a classic, proving that party food can be both delicious and nutritious. With its creamy texture, bold flavor, and protein boost, it’s bound to become a go-to appetizer for gatherings—or a wholesome snack anytime.

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