Healthy Spinach and Artichoke Dip {no mayo, no sour cream}

Healthy Spinach Artichoke Dip is a healthy appetizer or snack for any day or occasion. This dip has no mayo or cream cheese, and instead has blended cottage cheese and Greek yogurt. This dip packs some serious protein, too!

Spinach tip on bread in hand

Making dips with a cottage cheese and Greek yogurt base is not new news here. This way we can keep the creamy, rich texture, but boost up the protein.

After using it for this healthy ranch dip, this everything but the bagel dip, AND then even baking it in this three cheese pasta shell bake, it was time to try it with the ever popular traditional spinach and artichoke dip.

This is gluten free and even keto friendly if that way of eating is your jam!

What you need & modifications

  • Spinach – it is easiest to buy already cooked and frozen spinach that you simply thaw and squeeze out the moisture, but you can easily cook down fresh spinach if you prefer.
  • Artichoke hearts – these come in a can and you simply drain them and dice them up.
  • Feta Cheese – feta cheese is a rich cheese that packs a rich flavor punch. If you don’t like feta, you can swap for mozzarella here.
  • Onion & Garlicuse any onion you like, a shallot would be great in here. I often opt for red onion as it is a bit more mild when using it raw.
  • Greek Yogurt & Cottage Cheese – these 2 are the replacements for mayo and sour cream. The cottage cheese is blended to make a smooth, yet thick consistency.
  • Worcestershire, Sriracha, and lemon juice add a bit of flare to the rich dip. Feel free to swap for your favorite hot sauce. Use bottled or fresh lemon juice.
  • Parmesan Cheese – This is added just on top for the melty cheese layer, but again, feel free to swap this for a milder cheese like mozzarella if you prefer.

How to make this simple dip

step by step how to make spinach artichoke dip
  1. Frist, blend the cottage cheese and Greek yogurt to make the creamy, rich base. This is the no mayo, no sour cream base.
  2. Add in the onion, garlic, artichoke, Worcestershire sauce, sriracha, lemon, and pepper. Now only give it a few pulses, you don’t want to make this too thin.
  3. Now add the spinach and give a few more pulses.
  4. Transfer to oven safe dish, top with parmesan, and bake.
  5. Serve the dip hot or cold.

** This dip needs to cool a bit to set** When it first comes out of the oven it will look thin. WAIT 10 minutes minimum and it will tighten up.

Ideas to serve spinach artichoke dip with

Spinach artichoke dip on a spoon

You could eat this straight up with a spoon and I wouldn’t ever judge you, but if you are not as aggressive with your dip eating as I am you could use, French bread, cucumbers, crackers, carrots, or even add it to a wrap as your condiment!

Healthy Spinach & Artichoke Dip {no mayo, no sour cream}

Course: Appetizer
Cuisine: American
Keyword: Healthy Dip, spinach artichoke dip
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4 cups
Calories: 127kcal
Healthy Spinach Artichoke Dip is a healthy appetizer or snack for any day or occasion. This dip has no mayo or cream cheese, and instead has blended cottage cheese and Greek yogurt. This dip packs some serious protein, too!
Print Recipe


  • Food Processor


  • 2 cup cottage cheese
  • 1 cup plain Greek Yogurt
  • 398 ml can artichoke hearts packed in water, drained and diced fine. approx 8-10 hearts
  • 3/4 cup red onion, diced fine
  • 2 cloves garlic, minced
  • 1 tsp sriracha
  • 1 tsp Worcestershire sauce
  • 3/4 tsp fresh ground pepper
  • 1 tsp lemon juice
  • 225 grams frozen spinach, thawed, and water squeezed out.
  • 2/3 cups parmesan cheese
  • 1/2 cup crumbled feta


  • Preheat oven to 400°F
  • Add Greek yogurt and cottage cheese to food processor until smooth.
  • Add to the mixture, inside the food processor, artichoke hearts, red onion, garlic, hot sauce, Worcestershire sauce, salt, pepper, lemon juice. Pulse until combined. Do not over blend.
  • Add in the spinach, and feta. Pulse 2-3 times.
  • Scrape the mixture out of the processor and into an oven save baking dish. Add the parmesan on top.
  • Bake at 400°F until warm through out and parmesan has melted. About 15 minutes.
  • The dip will need to cool to tighten up. Don't worry, as it cools it will tighten back up.
  • Serve warm with crackers, bread, tortilla chips, or raw veggies!


Nutrition information is for dip only and is an estimate. 


Serving: 0.5cup | Calories: 127kcal | Carbohydrates: 6g | Protein: 14g | Fat: 7g

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