This creamy dip combines no-salt-added artichokes, spinach, Greek yogurt, and reduced-fat cheeses to create a savory, satisfying dip without the excess sodium. Baked until hot and bubbly, it’s ideal for parties, potlucks, or as a warm appetizer that fits into a DASH-friendly and kidney-conscious lifestyle.

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Table of Contents

Ingredients Needed

1 (14 oz) can no-salt-added artichoke hearts: drained and chopped.
1 (10 oz) frozen chopped spinach: thawed and well-drained.
6 oz reduced-fat cream cheese: softened.
½ cup non-fat Greek yogurt: adds tang and creaminess.
⅓ cup grated Parmesan cheese: flavor with minimal sodium.
½ cup shredded low-fat mozzarella cheese: melty topping.
3–4 cloves garlic: minced for bold flavor.
½ tsp onion powder: savory depth.
½ tsp black pepper: seasoning without salt.
Pinch red pepper flakes (optional): for gentle heat.

How To Make Low Sodium Spinach Artichoke Dip

Preheat the Oven:
Set oven to 350°F (175°C) and lightly coat a small baking dish with cooking spray.

Drain and Prep Veggies:
Squeeze spinach dry using a towel or paper towels. Coarsely chop the artichoke hearts.

Mix Base Ingredients:
In a medium bowl, stir together cream cheese, Greek yogurt, Parmesan, and garlic until smooth.

Fold in Veggies and Cheese:
Mix in spinach, chopped artichokes, half of the mozzarella, onion powder, black pepper, and red pepper flakes.

Bake:
Transfer dip to the prepared baking dish. Top with the remaining mozzarella. Bake for 20–25 minutes until bubbly.

Serve:
Enjoy warm with carrot sticks, celery, broccoli, or low sodium crackers.

Recipe Tips

Squeeze spinach thoroughly to avoid watery dip.
Choose no-salt-added artichokes to keep it sodium-conscious.
Add extra garlic or herbs for flavor without salt.
Use low-fat cheese to reduce sodium and saturated fat.
Serve with veggie dippers to keep it DASH-friendly.

How to Store & Reheat

Fridge: Store leftovers in an airtight container for up to 4 days.
Reheat: Warm in oven at 300°F or microwave in 30-second bursts.
Freezer: Not recommended due to dairy separation.

Nutrition Facts (per serving)

Calories: 100
Sodium: ~120 mg
Protein: 7g
Fat: 5g
Carbs: 6g
Fibre: 2g
Sugar: 2g

FAQs

Is spinach artichoke dip high in sodium?
Traditional versions are, but this one uses no-salt-added and low sodium ingredients.

Can I make this dairy-free?
Try dairy-free Greek yogurt and cheese alternatives with low sodium content.

How do I keep the dip from being watery?
Thoroughly squeeze the spinach to remove all moisture before mixing.

What can I use instead of Parmesan?
Use a small amount of nutritional yeast for a lower sodium cheesy flavor.

What should I serve with this dip?
Carrot sticks, celery, broccoli, or low sodium crackers.

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