Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (2024)

A super healthy baked dip combining the earthy favors of baba ghanoush with a warm spinach dip.

Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (1)

A few weeks ago I made this parmesan eggplant and spinach dip to serve as an app at a family get-together. Frankly, I was blown away by the response. In all honesty, my family can be a tough crowd to cook for. Between a variety of different food allergies and dietary restrictions, finding recipes that everyone can enjoy has always been tough. So when my family all but wiped this dish clean in a matter of minutes, I knew I had found a keeper.

Combining the fresh, earthy flavor of baba ghanoush with the warm, creamy texture of baked spinach dip, this super healthy dip is sure to be a hit.

Don’t Be Afraid to Double Dip

Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (2)

Okay, so if you’re sharing this dip with guests, maybe stick to the no double-dipping rule. You know, manners.BUT, with a dip this healthy, there’s no reason you can’t go in for a second helping. (Just maybe grab a fresh chip first, thanks.)

I’ll be the first to admit that I tend to go a little overboard when dip is involved. I can usually resist the temptation to chow down on most appetizers. But if someone puts out a dip, it’s game over for my self-control.

And it doesn’t help that dip is pretty much a portion control nightmare, especially for anyone counting calories. Once you’ve lapsed into the mindless snacking zone, it can be tough to remember just how many chips you’ve dipped, let alone how much dip was on each. And no one wants to be that girl breaking out a tablespoon at a party to measure out an exact portion. (Although if that works for you, by all means go for it.)

With all this in mind, I’ve made it a priority to find healthy dip recipes that allow for a little indulgence that won’t undo my whole day. This healthy parmesan eggplant and spinach dip is a perfect low-cal dip. With only 58 calories in a quarter cup serving, this dip gives me the wiggle room I need when it comes to portion control. Can I recommend eating the whole thing in one sitting? No (although you’ll probably want to.) But with a dip this healthy, you can take an extra scoop or two without busting your calorie budget for the day.

And It’s Easy to Make

Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (3)

A weird clean-eating myth that I still sometimes encounter claims that clean cooking is somehow more difficult or time-consuming.

The truth is, when you’re cooking with clean, simple ingredients, your recipe is probably pretty clean and simple too.

With just six simple ingredients, this parmesan eggplant dip is super easy to whip up and ready to serve in under an hour.

Pita chips are my new obsession, and they go great with this dip. It also pairs well with fresh veggies if you’re looking to keep things extra healthy. Try it with your favorite chips, veggies, bread, or crackers, and be sure to leave a comment letting us know your favorite combination!

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Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe

This delicious and healthy dip is sure to be a crowd favorite.

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Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Yield 8 people

Serving Size 0.25 cup

Course Appetizer, Snack

Cuisine American

Author Chef Nichole

Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (4)

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Ingredients

US Customary - Metric

  • 1 eggplant large, peeled and cubed
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • 2 cups baby spinach
  • 3 garlic cloves minced
  • 1/3 cup parmesan cheese fat-free, shredded

Instructions

  • Preheat the oven to 400 degrees and line a baking sheet with foil.

  • Combine the eggplant, half the olive oil, and salt. Toss well to coat the eggplant in the oil and spread in an even layer on the baking sheet. Bake for 10 to 15 minutes or until the eggplant just begins to brown.

  • While the eggplant is roasting, heat the remaining olive oil in a skillet on medium heat. Once hot, add the spinach and garlic, Cook until wilted.

  • Once the spinach and eggplant are cooked, add the eggplant to a food processor and blend until smooth, add a tablespoon or two of water as needed if the eggplant is too thick. Add the spinach and half the parmesan cheese to the food processor and pulse until combined.

  • Spray a small casserole dish with non-stick spray and add the eggplant mix in an even layer. Sprinkle the remaining cheese on top. Bake for 10 minutes or until browned and bubbly. Serve hot with vegetables, crusty bread, pita, or your favorite crackers!

Nutrition Information

Serving: 0.25cup | Calories: 58kcal | Carbohydrates: 6g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 131mg | Fiber: 3g | Sugar: 3g |

SmartPoints (Freestyle): 1

Keywords Budget-Friendly, Diabetic-Friendly, Gluten-Free, Keto, Low-Carb, Quick and Easy, Vegan

Have you made this recipe?
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Another Dip Recipe:

Roasted Beet and Hazelnut Vegetable Dip

Sweet roasted beets and toasted hazelnuts combine for a rich, earthy, naturally sweet flavor in this veggie-based dip. Along with a savory flavor boost from garlic and thyme, maple syrup gives this vivid and delicious party dip an extra touch of subtle sweetness.

We’ve got healthy recipes for every meal, mood, and season! Follow us on Pinterest and Instagram for the latesthealthy-living tips, tricks, and recipe!

Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe (2024)

FAQs

What is creamy spinach dip made of? ›

Ingredients
  1. 16 oz. frozen chopped spinach thawed and drained.
  2. 8 oz. cream cheese softened.
  3. 1 cup sour cream.
  4. ½ cup heavy cream.
  5. 1 tbsp. pickled jalapeños finely chopped.
  6. 2 tsp. dijon mustard.
  7. 1 cup shredded mozzarella reserve ½ cup for topping.
  8. 1 cup shredded Monterey jack reserve ½ cup for topping.
Feb 12, 2023

What is eggplant dip made of? ›

Classic baba ganoush is made by roasting eggplants until soft, scooping out the insides, and mashing with tahini, garlic, and spices. Served with pita or cracker, this eggplant dip is a great snack or party appetizer.

How do you thicken spinach dip? ›

You can thicken the spinach dip by giving it a good stir and adding a bit more cream cheese.

How do you eat artichoke dip? ›

Cheesy, hot, bubbly and delicious, it's loaded with artichoke hearts, roasted red peppers, lemon and parmesan. Serve with baguette slices, crackers, pita or even veggies. It's dip season!

Is frozen or fresh spinach better for dip? ›

I've been making spinach dip for years, but using fresh baby spinach in place of frozen, chopped spinach makes all the difference! If you've got a few extra moments, I highly recommend using fresh.

How long does homemade spinach dip last in the fridge? ›

You can refrigerate spinach dip in a sealed container for 3-4 days. Always trust your sniffer–if it smells off, toss it!

How do you make cheese dip more liquidy? ›

For dips, you'll want to use a tablespoon of cornstarch per pound of cheese, then add at least five ounces of evaporated milk. After that, you can use more evaporated milk to thin out your dip as much as you need.

What to do if spinach dip is too salty? ›

Drizzle in a mild vinegar like all-purpose vinegar, apple cider vinegar, or white wine vinegar to help mask the salt with acidity by distracting the taste buds.

Why is my spinach dip too thick? ›

If your spinach dip is to thick, then you may need to add some liquid to it. But you have to add the right liquid. Since milk is already part of the ingredients, it would a great liquid to add in a little to change the consistency. I like to add in about a tablespoon at a time to thin out the texture.

What chips go best with spinach dip? ›

You can serve Spinach Dip with crudité, pita chips, homemade tortilla chips (my personal favorite) or any type of crackers.

What not to eat on an artichoke? ›

When preparing an artichoke, discard the center "choke" (except in baby artichokes), but the base of the petals, the center of the stem and the entire artichoke heart are completely edible and easy to cook. That's when all the fun begins!

Why is my artichoke dip watery? ›

Thawing, draining, and squeezing the spinach removes excess water, preventing the dip from becoming watery. Canned Artichoke Hearts: Provide a slightly tangy flavor and hearty texture.

What is creamed spinach made of? ›

Wilted spinach is mixed through a silky smooth white sauce, flavoured with sautéed onion and garlic, then served with parmesan cheese. This is the side dish of your dreams! Creamed spinach can be mistaken for just a bunch of spinach and heavy cream thrown together — like abracadabra — and you have creamed spinach.

What are the ingredients in Tostitos creamy spinach dip? ›

Water, Spinach, Sunflower Oil and/or Canola Oil, Red Bell Peppers, Water Chestnuts, Whey Protein Concentrate, and Less than 2% of the Following: Onions, Modified Tapioca and Corn Starch, Salt, Sugar, Vinegar, Garlic Powder, Lactic Acid, Natural Flavor, Xanthan Gum, Datem, Torula Yeast Extract, Monosodium Glutamate, and ...

What is spinach artichoke dip made of? ›

Mix cream cheese, mayonnaise, Parmesan cheese, Romano cheese, garlic, basil, garlic salt, salt, and pepper together in a medium bowl. Gently stir in artichoke hearts and spinach. Transfer the mixture to the prepared baking dish; top with mozzarella cheese.

Does spinach dip contain eggs? ›

SOUR CREAM (CULTURED CREAM, NONFAT DRY MILK, GELATIN), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLK, VINEGAR, SALT, MUSTARD FLOUR), SPINACH, WATER CHESTNUTS, CARROTS, SEASONING (DEHYDRATED VEGETABLES [ONIONS, CARROTS, TOMATOES, CABBAGE, GARLIC, GREEN PEAS, POTATO, CELERY, LEEKS], SALT, HYDROLYZED CORN PROTEIN, MALTODEXTRIN ...

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