A delicious and easy baked Cauliflower Spinach Cheese Dip made with low fat cream cheese, mozzarella and parmesan, sure to be your new chip & dip go-to. Loaded with nutrition from the cauliflower and spinach, this healthy dip also has Greek Yogurt and no cream!
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After being hooked on that healthy spinach artichoke cheese dip I made, I could’t wait to get onto the next variation.
Unfortunately I was all out of cream cheese and so was my regular grocery store. There was this one time I even saw it available online and placed an order, but the Instacart guy just couldn’t seem to locate it.
Just my luck.
I also refuse to use the full-fat/regular version of cream cheese, so that also really placed some restrictions here.
We’re all here for the healthy recipes aren’t we?
Ingredients for Baked Cauliflower Spinach Cheese Dip
This healthy baked spinach and cauliflower dip is made with low calorie alternatives like Greek Yogurt and low fat cream cheese, and has no mayo or sour cream.
Here’s everyhing you need:
- Frozen Spinach – the bagged one from the freezer section of the store. See the notes below for using fresh spinach
- Fresh Cauliflower
- Reduced Fat Cream Cheese, which might also be called Neufchâtel, for a low fat and low calorie recipe.
- Non-fat Greek Yogurt so there’s no sour cream in this recipe
- Shredded Mozzarella Cheese
- Grated Parmesan Cheese
- A bit of Mustard
- Garlic Powder and Onion Powder
- Salt and Pepper
How to make Healthy Cheesy Spinach Cauliflower Dip
Just like a good spinach artichoke dip, this cauliflower version is extremely easy to make.
For the Keto Cauliflower Cream Cheese Dip Mixture:
- Bring water to a boil in a large pot, ddd in the chopped cauliflower, cover the pot, and let it cook for about 15 minutes.
The cauliflower should be soft and easily pieced with a fork.
Set aside some of the water and drain out the rest.
- Then place the cauliflower and water in a food processor or blender and process it until it’s smooth.
You can also use am immersion blender.
- Mix together all the ingredients in a large bowl – the cauliflower, spinach, low fat cream cheese, Greek yogurt, (half the) mozzarella, parmesan, garlic powder, onion powder, mustard, salt and pepper.
You can really just have this mixture as is, but I highly recommend baking it.
How to make Baked Spinach Cauliflower Cheese Dip
I like to bake my spinach cauliflower dip in a cast iron skillet, but you can also use a casserole or baking dish.
- Preheat your oven to 425°F.
- Transfer the mix into a lightly greased 8-9” cast iron skillet or 1½ quart or 5 cups volume casserole or baking dish.
Top with the other half of the cheese.
- Then bake it about 15 minutes. The cheese should be bubbly and top lightly browned.
Can you make ahead or store Skinny Cauliflower Cream Cheese Cheese Dip?
I actually could have finished the entire 5 cups worth of hot cauliflower dip in one go, but it does have the cheese in it, so I had to make it last.
To store:
You can keep the dip in the fridge in an airtight container for up to 5 days.
When it’s time to serve, reheat it in the microwave for about 20 to 30 seconds or more depending on the how much you have.
To Make Ahead:
As a meal prep or make ahead option, you can follow all the instructions for the recipe and stop before baking.
When its time to bake, just let it come to room temperature, top with extra cheese and bake.
Some recipe adaptations for this Hot Cauliflower Spinach Cheese Dip
Use Roasted Cauliflower!
Instead of boiling the cauliflower in water, spray the florets with oil spray and roast it in the oven for about 15 minutes.
Then follow the rest of the recipe and you have a roasted cauliflower spinach dip!
Use warm water in palace of the cauliflower cooking water.
Can you make Spinach Cheese Dip with Fresh Spinach?
Yes!
I made this baked spinach dip with frozen spinach, but you use fresh spinach too – cook it on a non-stick skillet, squeeze out all the moisture you can (using paper towels) and then chop it up.
Be sure to let the spinach cool a bit.
To make a Cauliflower Rice Dip:
If you have cauliflower rice, fresh or frozen, cover it with a damp paper towel and microwave on high until it gets completely softened.
Then blend the cauliflower rice along with warm water in the food processor and continue with the spinach and cheese part of the dip recipe.
What Cheese to use for Cauliflower Dip:
I made this dip with mozzarella, cream cheese and Parmesan cheese, but you can also switch those out and use
A Vegan Version?
For a dairy free and Vegan spinach cauliflower dip use non dairy cheese and Coconut Yogurt. Almond milk based Yogurt might also be a good option.
More Healthy and Easy Cheese Dip Recipes to try
Easy Baked Cauliflower Spinach Cheese Dip
Ingredients
- 7 oz Frozen Chopped Spinach, Thawed 200g, see notes for fresh
- 4 cups Cauliflower Florets, ½ large head, 428g
- ¾ cup Reduced Fat Cream Cheese, 6 oz/170g
- ½ cup Non-fat Greek Yogurt, 112g
- ½ cup Shredded Mozzarella, 56g
- ¼ cup Grated Parmesan
- 1½ tsp Onion Powder
- 1½ tsp Garlic Powder
- 1 tsp Mustard
- ½ tsp Black Pepper
- ¼ tsp Salt
For serving:
- Crushed Red Chili Pepper Flakes
- Tortilla Chips
- Crostini or other hard bread
Instructions
- Preheat oven to 425°F and lightly grease a 1½ quart (5 cup) casserole/baking dish, or 8-9” cast iron skillet.
Cook Cauliflower:
- Bring water to a boil in pot, add cauliflower and boil for 10 minutes until tender and easily pierced with a fork. Set aside some cooking liquid and drain.
- Transfer cauliflower and 3 Tbsp cooking liquid to a blender (or food processor) and blend until mostly smooth, about 15 seconds.
Make dip:
- In a large bowl, stir together cream cheese and yogurt.
- Add spinach, cauliflower, half shredded mozzarella, parmesan, mustard, garlic powder, onion powder, salt and pepper. Mix until combined.
- Transfer to cast iron skillet or casserole dish, top with remaining mozzarella, and bake for 15 minutes until cheese is melted, bubbly, and lightly browned.
Notes
- To prepare fresh spinach:
- Heat a large saucepan over medium and cook until completely wilted, about 3-4 minutes.
- Allow to cool (place in fridge or freezer to speed up), then squeeze out all the water using paper towels. (Make sure you get as much out as possible).
- Chop into small chunks.
- Prepare mix and keep in fridge up to one day in advance.
- Before baking, leave out to allow to reach room temperature – about 30 minutes.
- Fridge: In an airtight container for up to 5 days.
Reheat (in small serving sizes) in microwave for about 20-30 seconds.
- Servings: 5 cups | Serving size: ½ cup
- Calories: 97kcal
- Fat: 5.8g | Saturated fat: 3.7g
- Carbohydrates: 4.1g | Fiber: 1.2g | Sugar: 1.6g
- Protein: 6.3g
I’ve probably made this one too many times as of now and I can proudly say no regrets. With football season coming up this is going to be perfect for watch parties with the boiiis…
Oh my; You might even have made this more often than I have! No regrets with hot cheesy goodness for sure, and really a good one for those watch parties. Hope everyone feels the same as you!