Spinach & Artichoke Dip

Spin dip


  • 14 oz can artichoke hearts (drained and excess liquid squeezed out)
  • 1/4 c. chopped frozen spinach (thawed and excess liquid squeezed out)
  • 1/2 c. finely chopped onion
  • 12 oz fresh cauliflower- if frozen cauliflower, thaw and pat dry
  • 3/4 c. 1% cottage cheese
  • 4 oz fat free cream cheese (room temperature)
  • 1/3 c. fat free Greek Yogurt – 0% FAGE brand is best
  • 1/4 c. plus 1 T. Parmesan cheese
  • 1/2 tsp garlic powder
  • 1/8 tsp cayenne pepper
  • Pinch of ground nutmeg
  • 1/8 tsp smokey paprika
  • Salt & Pepper to Taste


  • Pre heat oven to 350 degrees.
  • Chop artichoke hearts, spinach, onions and set aside in a large bowl.
  • In food processor add cauliflower, cottage cheese, cream cheese, yogurt and 1/4 c. Parmesan cheese, garlic powder, cayenne pepper, and nutmeg to mixture and blend until smooth.
  • Add the food processor mixture to artichoke mixture in bowl and stir together with a spoon.
  • Pour mixture in a baking dish sprayed with non stick spray.
  • Mix 1 T. Parmesan with paprika and sprinkle on top of artichoke mixture.
  • Bake in 350 degree oven for 30 minutes.
  • Serve immediately with your favorite veggies, crackers or toasted bread pieces.