Spinach and Kale Whipped Feta Yogurt Dip

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dip2Spinach and kale whipped with tangy feta cheese, creamy Greek yogurt, garlic, lemon and a hint of spice. This dip is a delicious twist on a classic and is sure to be a crowd pleaser!

In all transparency, I made this dip today solely so I could use this new dip bowl and spoon. I can’t even handle the cuteness.

The bowl and spoon were definitely a necessity being that we are still in full swing of dip season. Holiday parties, potlucks, New Years Eve pre-gaming, Netflix marathons. There is a 90% chance some sort of spinach dip (likely doused in sour cream, mayo & cheese) will make an appearance at most of our holiday gatherings, right?

dip3I’d really like to know, is there a secret drug in spinach artichoke dip? There’s gotta be. People just go nutso over it. It’s the one dip that EVERYONE seems to love. Even vegetable loathers.

I am not a fan or either mayo or sour cream, so I guess i’m in that small percentage of freaks who don’t care for it. However, since I claim to be a lover of all food, I had to create a variation that I would thoroughly enjoy. And by thoroughly enjoy, I mean want to eat out of the container at 2AM standing at the refrigerator with my reindeer nighties (don’t ask) on. Bingo!

However, I feel like the spinach and artichoke combo had it’s moment decade in the spotlight and now it’s just monotonous. So I ditched the artichokes and added a few of bunches of earthy, herbaceous KALE. Anyone drooling yet? 😉

dipThe one flavor I would used to describe this dip is tangy. If tangy is not your forte, this dip may not be either. I’m all about the tang and therefore wanting to spread this creamy concoction on everything.

But back to the flava-flav, we all know kale has a slightly earthy (bitter) flavor, but once it’s massaged, blended (hello, high maintenance) and mixed with the other ingredients, it becomes much smoother and slightly sweet. And combined with creamy feta cheese and garlic, it’s just dynamite.

This dip is extremely low in fat, high in protein and rich in micronutrients. One serving has LESS than 1 gram of fat!! That’s 90% less than most spinach dips on the market!

It can double as a dip for pita chips, crackers and such, as well as a spread for sandwiches, wraps and baguettes.

For how nutritious and versatile it is, this dip should definitely be making a cameo at your next holiday or football gathering!

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Spinach and Kale Whipped Feta Yogurt Dip

Spinach and kale whipped with tangy feta cheese, creamy Greek yogurt, garlic, lemon and a hint of spice. This dip is a delicious twist on a classic and is sure to be a crowd pleaser!
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 12 servings


  • 1 1/2 cups plain 0% fat Greek yogurt
  • 1 cup fat free feta cheese
  • 2 generous handfuls of fresh kale stems removed
  • 1/2 cup frozen spinach excess water removed
  • 1/2 red pepper diced
  • 2 cloves of garlic
  • Juice of 1/2 lemon
  • 1 tsp extra virgin olive oil
  • 1/2 tsp sea salt
  • Fresh ground pepper to taste
  • 1/4 tsp crushed red pepper optional
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  • De-stem kale leaves, tear them into small pieces and place them in a large bowl with 1 tsp of olive oil. Take bunches of kale in both hands and rub olive oil into leaves repetitively for a few minutes. You’ll notice a visible change; the leaves will darken, shrink in size and become softer in texture. Set aside.
  • Add Greek yogurt, feta cheese, garlic and lemon juice to a food processor or blender. Blend for ~8-10 seconds, until creamy. Add kale and pulse a few times until the kale leaves break into small pieces. Transfer to a large bowl. Add diced red pepper, spinach, salt, pepper and crushed red pepper. Mix to evenly combine.
  • Transfer to a serving bowl and top with extra fresh red pepper, feta and a drizzle of olive oil. Serve!


Serving: 1g | Calories: 35kcal | Carbohydrates: 2.5g | Protein: 5.5g | Fat: 0.5g | Sodium: 257mg | Fiber: 0.5g | Sugar: 1.5g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

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