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H3 Recipe: Spinach Dip

Spinach dip

Happy Fourth of July!  Not only a day to celebrate our independence, but a great day for a cook-out! 

If you need a quick appetizer for your holiday BBQ, try the quick and easy H3 Spinach Dip.  Always a crowd-pleaser and a healthy alternative to creamy, calorie-laden dips.


H3 Spinach Dip



– Spray Oil

– 1/2 cup Shallots or green onions, chopped

– 2 teaspoons minced garlic

– 10 cups baby spinach, cleaned and chopped

– 4 ounces fat free cream cheese

– 1/2 cup skim milk

– 1/2 cup Parmesan cheese, shredded



Heat up a large saute pan to medium low.  Lightly spray pan with non-stick cooking spray.  Add shallots or onion and garlic and saute until soft.  Add chopped spinach and stir until wilt.  Stir in cream cheese and skim milk.  Place mixture in small casserole and top with Parmesan cheese.  Bake until Parmesan has a golden color, or serve hot out of the saute pan.  Serve warm with pita chips.


*Chef’s Note:  Like cold spinach dip?  You can replace the saute method by using a hand mixer to blend the ingredients and refrigerate.  Or spice up the warm version by adding in sun-dried tomatoes or kalamata olives! 


Number of Servings: 6

Serving Size: 1/2 cup

Calories: 120

Fat Grams: 3

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