American · snack, side
Lighter Baked Spinach and Artichoke Dip
Video by Ellie Krieger on YouTube · Open on YouTube
- Keto (3.8 g net carbs a serve)
- Vegetarian with a vegetarian hard cheese instead of the parmigiano-Reggiano (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Vegetables lead in this version: spinach and artichokes bound with Greek yoghurt and a little cheese, for about 100 kcal and 2 g of fibre a ¼-cup serve, rich in vitamin K, with some folate and vitamin A.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 190 °C (375 °F) and lightly oil a small baking dish.
- Warm the 1 tbsp oil in a pan and cook the onion and garlic until soft, golden and fragrant, about 8 minutes.
- Squeeze the thawed spinach as dry as you can. Pulse it with the artichoke hearts in a food processor until roughly chopped, keeping some texture. 0:30
- Add the mozzarella, yoghurt, cream cheese, mayonnaise, half the Parmesan, the onion and garlic, salt and pepper, and pulse until fairly smooth (or chop the vegetables finely and mix by hand). 1:48
- Spread in the dish, scatter over the rest of the Parmesan and bake 20–25 minutes until hot and golden on top. Serve warm with cut vegetables or pita chips. 3:57
Tip. Make it a day ahead and bake just before serving. Serve with raw vegetables (capsicum, cucumber, carrot) to keep it gluten-free and lighter than pita chips.
The method is a summary in our words — the video shows every step.
One portion (¼ cup) gives you 1 of 12
Where the energy comes from one serve
- Net carbs 15%
- Protein 20%
- Fat 65%
Fits keto: 3.8 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High102%
122 µg a serve, mostly from frozen chopped spinach (93%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source17%
153 µg a serve, mostly from frozen chopped spinach (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source17%
70 µg a serve, mostly from frozen chopped spinach (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source15%
0.2 g a serve, mostly from mayonnaise (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C Source10%
9.4 mg a serve, mostly from frozen chopped spinach (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 10
Calcium9%
111 mg a serve, mostly from part-skim mozzarella (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium8%
33 mg a serve, mostly from frozen chopped spinach (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E6%
0.8 mg a serve, mostly from frozen chopped spinach (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B126%
0.1 µg a serve, mostly from plain Greek yoghurt (38%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B66%
0.1 mg a serve, mostly from frozen chopped spinach (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium6%
3.5 µg a serve, mostly from plain Greek yoghurt (36%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium5%
250 mg a serve, mostly from frozen chopped spinach (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron5%
0.9 mg a serve, mostly from frozen chopped spinach (72%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc5%
0.5 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D0%
0.1 µg a serve, mostly from whipped cream cheese (66%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ellie Krieger; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.