This is a really healthified version of a the not-so-healthy spinach and cheese dip. It tastes so creamy and good, I forget it’s healthy and almost feel guilty eating it!
Cooked cauliflower purees down nicely to a smooth consistency that can be easily flavored. It makes for a healthy replacement to many cream-based recipes.
Nutritional yeast not only adds a cheesy flavor, but has a healthy dose of the B vitamins. If you don’t have nutritional yeast for this recipe, you could add an additional tablespoon of shredded cheese.
Go easy when adding salt to this recipe- cheese is already high in sodium, and if you eat it with chips, that will add in more salt content.
- 3 cups cooked cauliflower
- 4 cup baby spinach leaves
- 3 tbs Greek yogurt
- 2 tbs shredded or grated cheese, plus additional cheese for topping
- 1/2 cup chopped onion
- 1 tbs nutritional yeast
- 1/4 tsp salt
- Pepper to taste
- Place cooked cauliflower into a blender. Blend until smooth.
- On the stove top, sauté onion until just translucent. Add spinach to the pan and cook until it wilts.
- Pour the pureed cauliflower into a mixing bowl. Add the 2 tbs cheese, 3 tbs Greek yogurt, a 1 tbs nutritional yeast. Mix together. Optional: add a tablespoon of sour cream.
- Mix in salt and pepper.
- Pour the mixture into a small pan. Lightly top with shredded cheese (1-2tbs).
- Bake for 15 minutes. Broil for an additional 5 minutes to brown the cheese on top.
- Add artichokes to the mixing bowl for an additional yumminess.
- Yogurt can be substituted for sour cream if needed.
- For the cheese: try fresh grated parmesan, shredded Colby or cheddar cheeses.
- Serve with pita chips, tortilla chips, bread, celery, or your favorite vegetables.
- This can be made the day before- just throw into the oven before you serve.
This guilt-free dip is loaded with flavor- NOT fat and calories.
The whole recipe contains approximately 300 calories, 12g fat, 20g Pro.
It is also full of the B vitamins, and is a good source of selenium, fiber, zinc, and pantothenic acid.