Real Food Spinach Dip Recipe

This spinach dip recipe is the perfect way to enjoy a healthier version of the all-time classic party dip. It’s made with real food ingredients, including fresh spinach and cottage cheese. This tasty dip is a great addition to a lunch box, and it makes the perfect after-school snack for kids.

overhead photo - spinach dip recipe made with real food ingredients in a glass dish.

Spinach dip is a classic at many gatherings across the country. It’s right up there with onion dip and ranch dip, and it’s likely a good source of spinach for those who don’t typically enjoy eating the green, leafy stuff.

But good gracious! The fat content on most containers of packaged dip is enough to send you running for your closest pair of big-boy pants. And even then, you may have to leave the button undone.

So in the interest of saving you from all that running…. errr… I mean, saving you from having to wear your big-boy-pants ~ehem~, here’s my version – a healthy spinach dip recipe made with REAL FOOD INGREDIENTS.


Don’t stop at the spinach dip recipe! Here are other real food dips you can make for your next snacking session.


I use a package of frozen spinach to make the dip. If you want to use fresh spinach, you will need to steam-cook it and then wring as much liquid as possible from the leaves.

overhead photo - spinach dip recipe made with real food ingredients in glass dish

Real Food Spinach Dip Recipe

Love spinach dip? Enjoy it without the mystery ingredients! This delicious real food spinach dip recipe is perfect for your next party or gathering!
Note that the data below is based on a 6 cup yield and a 1/2 cup serving.
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Course: Appetizer, Snack
Cuisine: American
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 12 servings
Calories: 28kcal


  • 1 (16 oz.) container cottage cheese
  • 10 oz. bag frozen spinach, thawed
  • 8 oz. can water chestnuts, chopped fine
  • 2 tbsp. onion powder
  • 1 tsp. dried parsley
  • 2 tsp. garlic powder
  • ½ tsp. salt


  • Using a blender, blend the cottage cheese until it is smooth and creamy.
  • Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.


Calories: 28kcal | Carbohydrates: 6g | Protein: 1g | Sodium: 103mg | Potassium: 149mg | Fiber: 1g | Vitamin A: 2780IU | Vitamin C: 2.6mg | Calcium: 45mg | Iron: 0.8mg

Recipe from the Gracious Pantry archives, originally posted 1/28/11.

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  1. Soooo good. I warmed it up in the oven for 15 minutes and ate it with wheat thins, delish!

    1. The Gracious Pantry says:

      Sabrina – So glad you enjoyed it! 🙂

  2. Looks great! Do you need to squish the water out of the spinach once it thaws? Alternatively, have you made this with fresh spinach? Thanks for sharing the recipe!

    1. The Gracious Pantry says:

      Kendra – Might be a good idea. I have not made this with fresh spinach.

  3. How long does this keep and should it be frozen or refrigerated? Thanks for the great recipe!

    1. The Gracious Pantry says:

      Jodi – My pleasure! I do not recommend freezing it. It will keep for about 4-5 days in the fridge.

  4. I’m going to try this with some avocado in it for some good healthy fats. Plus I love avocados.

    1. The Gracious Pantry says:

      Jess – Let me know how it turns out! 🙂

  5. Jackie G.H. says:

    can we skip the nuts???

    1. The Gracious Pantry says:

      Jackie – Sure!

  6. Delia Perez says:

    How long will this last in the fridge after made?

    1. The Gracious Pantry says:

      Delia – About 5 days.