This nutrition packed spinach and artichoke dip is a little twist on the classic. It’s creamy and cheesy just like the classic plus it’s packed full of protein from the power of the white cannellini beans (which also provide the creamy base!). I love whipping a batch of this dip to serve as an appetizer for a party or to have on hand for an afternoon snack throughout the week (no need to add the cheese and bake for this!). It’s super easy to make (only takes 10 minutes to prep) and is always a hit so make sure to save this recipe so it’s ready to share!
Over the past decade plus of being a Registered Dietitian, I have looked at ways to develop delicious recipes brimming with nutrition without sacrificing flavor. My recipes have always been developed through the lens of what would taste good, feel good, AND be satisfying. And this creamy white bean spinach and artichoke dip is no exception.
Cannellini beans (aka white kidney beans) are my secret weapon in this recipe. I’ve always been a fan of these legumes. Not only are they packed with nutrition, they are so versatile. You can toss them in chili (like this Slow Cooker Sweet Potato & Turkey Chili) for an extra boost of protein, roast them in the oven and add to a salad, or blend them up into a creamy dip like in this tasty app.
What Makes This Spinach & Artichoke Dip “Healthy”?
Usually when we hear a recipe is “healthy”, we think we’re talking strictly about the nutritional content of the recipe which can feel diet culture-y. But after spending years studying nutrition and intuitive eating, my philosophy around “health” has evolved and today it includes so much more than just that.
I believe that health encompasses your physical, mental, and emotional wellbeing (more on that here). So what exactly does this look like when I refer to this white bean, spinach, and artichoke dip as healthy?
How does this dip serve you physically? It’s packed with protein from the white beans, iron and fiber from the spinach, and nourishing fats from the Greek yogurt. This combination of micro and macro nutrients help fuel us with energy and keep our blood sugars level.
What about mentally and emotionally? Well, this recipe was first developed as an appy for parties – a place where I connect with my loved ones to make lasting memories. Plus being able to create a beautiful serving presentation feeds my creativity and watching people enjoy something I made makes me happy.
All of these things factor into your overall health and wellbeing.
This is something I go into great depth with my clients in the Make Food Feel Good Program. We look at how food can leave you feeling not just physically satisfied but mentally and emotionally too. Because everyone deserves to enjoy all food without the side of guilt. Learn more about the program here.
Main Ingredients To Make This Delicious Appy
White cannellini beans: Surprise! Also known as white kidney beans, these legumes are the silent heroes of this dish. Creamy and nutrient-packed, cannellini beans amp up the protein and fiber content of the dip without compromising on flavor. They also add a velvety texture and help create a smooth, creamy base, making this dip delish!
Greek yogurt: It may surprise you but this spinach and artichoke dip has no mayo in it yet is still creamy. That’s all thanks to the Greek yogurt which also brings a tangy punch of flavor to this dish. I usually use 2-5% plain Greek yogurt because that’s what we typically have in the fridge. You can use a higher or lower milk fat yogurt, just note that the consistency of the dip may be a little different – a little more watery with lower milk fat and thicker with higher milk fat.
Spinach: I used fresh spinach in this recipe but you can use frozen spinach too – just make sure to defrost and squeeze out as much water as possible! I love how the spinach adds a vibrant green color to the dip while also giving it an extra boost of nutrition (more on that here).
If you don’t have spinach, you can use other greens. I’ve tried this dip with lettuce using inspired greens batavia lettuce and it was delish! Feel free to get creative and use whatever greens you have on hand.
Artichoke hearts: You can’t have spinach and artichoke dip without the artichoke hearts. Their tender and meaty texture balances well with the creaminess brought from the beans and yogurt. Plus they have a tangy, slightly nutty flavor that blends perfectly with the other ingredients in this dip.
Parmesan & marble cheese: I use a combo of parmesan and marble cheese. I love the sharp flavor that parm adds to the dip while the marble cheese topping adds that gooeyness that makes every bite so dang delish. You can experiment with other types of cheeses. This would be great with asiago and sharp cheddar. If you do try a different combo, let me know in the comments below!
How To Make White Bean, Spinach & Artichoke Dip
Preheat the oven to 350F.
In a food processor or high powered blender place the beans, yogurt, olive oil, milk, garlic, salt, lemon juice, onion, and parmesan cheese and blend until smooth, scraping down the sides as needed. This may take a few minutes. Add the spinach and artichokes and fold in using a spoon or small spatula.
Scoop the dip into an oven safe dish and sprinkle the cheese on top.
Bake for 20-25 minutes, until warmed through. Broil for an additional 2 minutes before taking out of the oven to get the top golden and bubbling.
Serve with veggie sticks, your favorite crackers or tortilla chips and enjoy!
Nutritional Benefits (Nutrition By Addition)
White cannellini beans: These tasty legumes are bursting with goodness! High in fiber, protein, and antioxidants, white kidney beans are a fantastic source of plant-based protein. They also support digestive health, help manage blood sugar levels, and can contribute to your overall heart health.
Spinach: This leafy green powerhouse not only adds a touch of color but also a nice dose of vitamins and antioxidants. Packed with vitamins A, C, K, and folate, spinach is a great source of antioxidants and iron. I love how adding spinach into your meals not only adds that burst of color but also helps support your immune, blood, and bone health.
Artichokes: Artichoke hearts are rich in fiber which helps promote gut health and keep your blood sugars level. They’re also packed full of a variety of antioxidants which may protect your body from free radicals and chronic diseases. They also provide Vitamin C and B6, folate, potassium, and magnesium.
Recipe, Kitchen, & Time Saving Hacks
Years in the kitchen have taught me a few timesaving (and sometimes life saving haha) hacks. I love sharing these with you so that you can do the most with the time you have in the kitchen.
Here are some ways to save time so your future self will thank you!
Batch prep and freeze for quick appies: I don’t know about you, but there are weeks where the parties seem to be back to back to back and there’s no time to whip up an appy (especially around the holidays). I recommend making a big batch of this and freezing some. You can use oven safe containers (I like these) or these aluminum containers which can be convenient for bringing to parties. Defrost in the fridge overnight or pop it in the oven from frozen (noting this will have a longer bake time) until the dip is warmed through the center and bubbling on the edges and then broil for the last 2 minutes.
Note: Cooking times will vary depending on the serving size. A standard serving will take approximately 40-45 minutes from frozen. I recommend checking in at 30 minutes to see how it’s doing.
Use frozen spinach: Have you ever bought a bin of spinach and haven’t had the chance to use it up before it gets slimy. Don’t let your spinach go to waste anymore! Freeze those greens before they go bad and use it in this dip, in your green smoothie, or even in these muffin tin frittatas or meal prep breakfast burritos.
If you make this Creamy White Bean, Spinach, and Artichoke Dip, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! XO
PrintHealthy White Bean, Spinach & Artichoke Dip
- Total Time: 35 minutes
- Yield: 2 cups 1x
Description
This nutrition packed spinach and artichoke dip is a little twist on the classic. It’s creamy and cheesy just like the classic plus it’s packed full of protein from the power of the white cannellini beans (which also provide the creamy base!). I love whipping a batch of this dip to serve as an appetizer for a party or to have on hand for an afternoon snack throughout the week (no need to add the cheese and bake for this!). It’s super easy to make (only takes 10 minutes to prep) and is always a hit so make sure to save this recipe so it’s ready to share!
Ingredients
1 x 19 oz can white cannellini (white kidney) beans, drained and rinsed
2 tbsp 2% plain Greek yogurt
2 tbsp extra virgin olive oil
2 tbsp of milk
1 large clove of garlic
¾ tsp salt
1 tbsp lemon juice (approx ½ of a lemon)
½ cup white onion, finely diced
½ cup parmesan cheese, grated
1 x 14 oz jar artichoke hearts, roughly chopped
2 cups spinach, roughly chopped
1 cup marbled cheddar cheese, shredded
Instructions
-
Preheat the oven to 350F.
-
In a food processor or high powered blender place the beans, yogurt, olive oil, milk, garlic, salt, lemon juice, onion, and parmesan cheese and blend until smooth. This may take a few minutes.Add the spinach and artichokes and fold them in using a spoon or small spatula.
-
Scoop the dip into an oven safe dish and sprinkle the cheese on top.
-
Bake for 20-25 minutes. Broil for an additional 2 minutes before taking out of the oven to get the top golden and bubbling.
-
Serve with veggie sticks, your favorite crackers or tortilla chips and enjoy!
Notes
If you don’t have spinach you can use lettuce. I really like inspired greens living lettuces as a substitute for this recipe.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
Phyllis C Netherland says
Wonderful results
Lindsay Pleskot, RD says
So happy to hear Phyllis!
Jenna says
Oh my goodness, everyone should definitely have this recipe in their life. You can never have too many dip recipes!
Lindsay Pleskot, RD says
Absolutely agree! So glad to hear it made it into yours haha!
Meagan Carey says
It’s SO good!
Lindsay Pleskot, RD says
So happy to hear you enjoyed it Meagan!