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Healthy Veggie Dip

Home » Recipes » Appetizers » Healthy Veggie Dip

Published July 20, 2019 Last Updated August 23, 2022 / By Sarah 14 Comments

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You will not believe this healthy veggie dip, made with yogurt! It’s so delicious but really low in calories – perfect for afternoon snacks or any party or occasion!

Healthy Veggie Dip in a pink bowl, parsley garnish on top and pita chips around the bowl.

I am always on the hunt for healthy vegetable dips. Some of my favorites are this Creamy Vegetable Dip or Greek Seven Layer Dip. I’m so excited to share this yogurt veggie dip with you guys today because it is chock full of healthy things! It’s made with plain yogurt, spinach, carrots, and onions and comes out to under 50 calories per serving!

*This post contains affiliate links.

Healthy Veggie Dip

How many of us can really say we’re getting a serving of veggies when we eat chips and dip?

Well, you can with this recipe. I’ve been making this one about twice a week… it’s our new favorite thing.

Ingredients for Veggie dip in small bowls, yogurt, olive oil, carrots, onion, spinach.

I love spinach dip but I know a lot of them are pretty junky so I felt like I needed to try a few things to lighten up the classic spinach dip and I think the best way to do it is to decrease the fat and increase the veggies!

So that’s exactly what I did. With onion, garlic and carrot sautéed together though, flavor is not lacking AT ALL! It’s super delicious!

Ingredients:

  • Spinach
  • Carrots
  • Onion
  • Garlic
  • Olive Oil
  • Plain Yogurt
  • Mayonnaise
  • Salt

How to Make this Healthy Yogurt Veggie Dip

Healthy Veggie Dip steps - sautee spinach in a pan and sautee onion and carrot until transparent.

Chop carrots and onion into very small pieces (I like to use a food processor for this.)

Chop baby spinach and sauté in a non-stick pan until wilted. (Photo 1)

Remove spinach from pan and use paper towels to squeeze out extra moisture. Place it in a small mixing bowl.

To the same pan, add olive oil, garlic, onion and carrots and sauté until onions are translucent. (Photo 2)

Add carrot and onion mixture to the bowl with spinach and mix well. Allow to cool for 10 minutes or so.

Sautéed vegetables in a small white bowl on a marble cutting board.

Add yogurt, mayonnaise and salt and mix well. Now you can dig in!

Sliced carrots with healthy veggie dip in a pink bowl with parsley as a garnish.

This is totally going to be on our menu for big game days… we all know the appetizer table could use some lighter fare! Speaking of which, make sure to check out our appetizers page for more delicious recipes!

I like to pair this dip with carrots, multigrain tortilla chips or pita chips. You could also try it with pretzels, crackers, or more fresh vegetables.

Healthy veggie dip made with yogurt, sautéed vegetables, in a pink bowl and parsley as a garnish.

If you like this recipe we would love if you took the time to leave a comment and positive review!

Healthy veggie dip made with yogurt, sautéed vegetables, in a pink bowl and parsley as a garnish.

Healthy Veggie Dip

You will not believe this healthy veggie dip, made with yogurt! It's so delicious but really low in calories - perfect for afternoon snacks or any party or occasion!
5 from 6 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 7 minutes
0 minutes
Total Time: 12 minutes
Servings: 8
Calories: 43kcal
Author: Pretty Providence

Video

Equipment

  • Frying pan

Ingredients

  • 2 cups baby spinach
  • 1/4 onion finely chopped
  • 1 clove garlic minced
  • 1/2 cup carrots finely chopped
  • 1 Tbsp extra virgin olive oil
  • 1/2 cup plain yogurt
  • 1 Tbsp mayonnaise
  • 1 tsp salt

Instructions

  • Chop baby spinach and sauté over medium heat until wilted. Squeeze liquid out, then place in a small mixing bowl.
  • Swirl olive oil in the same pan, add onion, minced garlic and carrot. Sauté for 5-7 minutes or until onions are translucent, stirring occasionally.
  • Add that to the bowl with spinach and allow to cool. Add yogurt, mayo and salt. Stir well to mix and serve with tortilla chips, crackers, or baby carrots!

Notes

Store leftovers in the fridge in an airtight container. 

Nutrition

Calories: 43kcal | Carbohydrates: 2g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 320mg | Potassium: 96mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2055IU | Vitamin C: 3mg | Calcium: 29mg | Iron: 1mg
Did you make this recipe?Mention @prettyprovidenceblog or tag #prettyprovidence!

This recipe was originally published in January 2018 and has been updated with new photos and more detailed information.

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Comments

  1. Heather

    August 21, 2022 at 6:30 am

    What would you say is the serving size for this?

    Reply
    • Sarah

      September 13, 2022 at 3:59 pm

      I think maybe about 1/4 cup is a serving? I haven’t measured it out when I eat it, but in the recipe card I figured that each serving would be about 1/8th of the recipe and I think this makes about 2 cups of dip.

      Reply
  2. Pancy

    August 04, 2020 at 8:29 am

    What a nice recipe , I was wondering if I could add a spoon of bullion for more flaver ?

    Reply
    • Sarah

      August 04, 2020 at 2:19 pm

      I’m not sure. I’ve never tried it and this dip has a lot of flavor on its own, but if you do let me know how it goes!

      Reply
  3. Laura Reese

    July 23, 2019 at 12:13 am

    5 stars
    This veggie dip is perfect! I love the healthy ingredients.

    Reply
  4. Katie

    July 22, 2019 at 11:40 am

    5 stars
    Made this for a potluck and everyone loved it!

    Reply
    • Sarah

      July 22, 2019 at 12:52 pm

      Yes! So glad to hear that!

      Reply
  5. NatalyaD

    July 22, 2019 at 10:48 am

    5 stars
    I have been loving veggie dips and typically I purchase them at the store. The ingredients at the store veggie dip are horrible. Thank you for this recipe!

    Reply
    • Sarah

      July 22, 2019 at 12:53 pm

      Yes, they aren’t the best! haha. I hope you love this one!

      Reply
  6. Julia Frey

    July 22, 2019 at 10:09 am

    5 stars
    The best way to get vegetables into kids and veggie hating adults. Love this recipe!

    Reply
    • Sarah

      July 22, 2019 at 12:54 pm

      Totally!

      Reply
  7. Jen

    July 22, 2019 at 9:59 am

    5 stars
    My kids have been asking for snacks all summer long and this is one that I don’t feel one bit guilty about having them eat as much as they want. We all love it!

    Reply
    • Sarah

      July 22, 2019 at 12:53 pm

      Yes, my kids actually eat this and love it!

      Reply
  8. Lynnette Beste

    April 26, 2018 at 2:10 pm

    5 stars
    So yummy!

    Reply

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Hey! We're Sarah and Jessica. We're BFF's and have known each other since we were 5 years old. This blog is our place to share all of our best recipes, tips, crafts and DIY projects.

You can read more about us on our about page and find us on instagram! We love making new friends.

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