Gentle Low Sodium Spinach Artichoke Dip Recipe
This small-batch baked spinach artichoke dip uses Greek yogurt for creaminess and bright lemon and herbs for flavor instead of extra salt and is made for one to two people with simple steps and easy cleanup.
This recipe makes a modest 1 to 2 serving portion, perfect for a comforting snack or small appetizer without leftovers going to waste and easy to make in a single small dish.
The texture stays soft and spreadable and you can adjust thickness by adding a spoonful of water or milk for a looser dip or extra yogurt for a creamier but lighter option.
Ingredients You’ll Need
- 3/4 cup frozen chopped spinach, thawed and well squeezed
- 6 ounce can artichoke hearts, drained and chopped
- 1/2 cup plain Greek yogurt
You can serve this dip with soft bread, warm pita, steamed vegetable sticks, or lightly mashed potatoes for gentle dipping and easier chewing.
Step-by-Step Recipe
- Preheat the oven to 375 F and lightly oil a small 8 ounce ovenproof ramekin, then squeeze thawed spinach well to remove excess liquid so the dip is not watery.
- In a small bowl, mix Greek yogurt with low-sodium cream cheese or ricotta until smooth, then stir in lemon juice, garlic powder, onion powder, black pepper, and parsley and fold in the squeezed spinach and chopped artichokes.
- Spoon the mixture into the prepared ramekin, sprinkle mozzarella on top if using, and bake 15 to 18 minutes until heated through and bubbly, let rest 3 minutes and serve warm with soft bread or steamed vegetable slices.
Tips and Easy Variations
Texture and chewing
- Finely chop artichokes or pulse the mixture briefly in a small food processor for a smoother dip
- Serve with soft dippers like warm pita or steamed vegetable sticks for easier chewing
- Add a few tablespoons of mashed cooked cauliflower for extra softness and volume
Lower fat and sodium
- Use nonfat Greek yogurt and ricotta to reduce fat and aid digestion
- Skip the shredded cheese topping to cut fat and salt
- Skip added salt and boost flavor with extra lemon and fresh herbs
Make ahead and variations
- Assemble in the ramekin and refrigerate up to 24 hours, adding a few extra minutes to baking if cold
- Try dairy free by swapping plain unsweetened dairy free yogurt and a dairy free cream cheese substitute
- Double the recipe for a small baking dish and increase bake time by 5 to 8 minutes until bubbly
Quick tips
- Pulse briefly for a smoother texture before baking if needed
- Rinse jarred artichokes to remove extra brine and reduce sodium
- Use lemon juice and herbs to keep flavor bright without adding salt
Storage and Leftovers
Fridge
Cool to room temperature then store in an airtight container in the refrigerator for up to 3 days.
Freezer
Freezing is not ideal but possible for up to 1 month; thaw in the refrigerator and note texture may be slightly softer after freezing.
Reheating
Reheat gently in 20 second microwave bursts, stirring between bursts, or warm in a 350 F oven for 8 to 10 minutes until just warm.
Conclusion
Give this low sodium spinach artichoke dip a try for a small, simple, and gentle baked dip that tastes bright without extra salt and is easy to make for one to two servings.
The dip stays soft and comforting and works well with soft breads, steamed vegetables, or small potato pieces for comfortable eating and easy digestion.
FAQ
Can I use fresh spinach?▶
Yes. Use about 2 cups fresh spinach, sauté briefly until wilted, cool, and squeeze out excess liquid before mixing to avoid a watery dip.
Can I make this dairy free?▶
Yes. Use plain unsweetened dairy free yogurt and a dairy free cream cheese substitute and follow the same baking times for a similar result.
