Spinach Artichoke Dip

This is a healthy spin on traditional spinach artichoke dip. I cannot consume dairy, so instead of the milk and cheese that is normally in the dip, I used cauliflower to make it creamy! There are two ways to make this recipe: smooth and creamy or traditional and chunky. The featured photo is of the smooth and creamy version.

I used a bag of frozen, rice cauliflower to avoid processing a whole head of cauliflower. The bag was also very affordable and only cost me $1.99.

This dip is great to pair with veggies, crackers, on top of pasta, or spread on bread.

Makes 6 servings

Ingredients for spinach artichoke dip

  • 2.5 cups of frozen, riced cauliflower
  • 1 cup spinach
  • 1/3 cup onion
  • 2 cloves garlic
  • 3/4 cup marinated artichoke
  • 1 tbsp lemon juice
  • 2 tbsp normal or non-dairy milk
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions for spinach artichoke dip

Smooth & creamy

  1. Peel onion and garlic. Slice the onion thinly and mince garlic.
  2. Heat a splash of oil in a pan on medium heat. When the oil is warm, add garlic and onion to the pan.
  3. Saute for 3 minutes, and then add frozen cauliflower to the pan. Saute for 5 minutes.
  4. Add spinach to the pan. Saute for 3 more minutes.
  5. Turn off heat, and let ingredients cool for 5-10 minutes.
  6. Add everything in the pan to a food processor or blender. Add in the lemon juice, salt, pepper, milk, oil, and artichoke.
  7. Blend until everything is smooth and creamy.
  8. Serve in a bowl with a sprinkle of salt and smoked paprika on top. The dip will stay good for about 3-4 days in the fridge.

Traditional & chunky

  1. Follow previous steps up to step #3 (do not add spinach to the pan!)
  2. Let ingredients cool in the pan for 5-10 minutes.
  3. Add everything in the pan to a food processor or blender (except for spinach and artichoke). Add in the lemon juice, salt, pepper, milk, oil. Blend until smooth and creamy.
  4. Measure out artichokes and then coarsely chop. Add on the top of the dip.
  5. Measure out spinach, and then saute in the pan for 1 minute to wilt. Add on top of the tip.
  6. Using a spoon, fold in chunks of artichoke and spinach to the dip.
  7. Once well-mixed, serve the dip in a bowl with a sprinkle of salt and smoked paprika on top.

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Nutrition facts

Per Serving

  • calories: 64
  • carbohydrate: 4.9g
  • cholesterol: 0mg
  • fat: 4.9g
  • fiber: 2.7g
  • potassium: 164mg
  • protein: 1.9g
  • saturated fat: 1.6g
  • sodium: 265mg
  • sugar: 1.4g
Photograph by Ashlen Wilder. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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