There are some recipes that feel nostalgic — and spinach dip is one of them. It shows up at holidays, book clubs, girls’ nights, and random afternoons when you just want something creamy and snacky.
This version keeps all the classic spinach dip flavor you love, but lightens things up with protein-rich cottage cheese and Greek yogurt — no mayo, no sour cream, and no sacrificing texture. The addition of crunchy water chestnuts is non-negotiable in my book. That contrast is everything.
This is one of those dips that quietly becomes a fridge staple: great for snack boards, veggie dipping, sandwich spreading, or straight-from-the-jar bites.
Why You’ll Love This Spinach Dip
High in protein (but still creamy)
Cold, classic spinach dip vibes
Crunchy thanks to water chestnuts
Easy to prep ahead
Macro-friendly and portionable
Kid- and crowd-approved
🥬 High-Protein Spinach & Crunch Dip
Ingredients
2 cups low-fat cottage cheese
1 cup 2% plain Greek yogurt
10 oz frozen spinach, thawed and VERY well squeezed
8 oz can sliced water chestnuts, finely chopped
3 green onion stalks, thinly sliced
2 tablespoons grated parmesan cheese
1 teaspoon salt
½ teaspoon garlic powder
½ teaspoon fresh cracked black pepper
¼ teaspoon nutmeg
Instructions
Blend the base: Add the cottage cheese to a blender, food processor or to a bowl using a hand mixer and blend until completely smooth.
Mix: Transfer blended cottage cheese to a bowl. Stir in Greek yogurt until smooth and creamy.
Add the good stuff: Fold in spinach, water chestnuts, green onions, parmesan, salt, garlic powder, pepper, and nutmeg.
Chill: Cover and refrigerate for at least 1–2 hours before serving. (Even better after it sits overnight.)
🫙 Macro-Friendly Serving Size
Serving size: ¼ cup (4 tablespoons)
Approximate Macros per Serving
Calories: ~45 ~5g Protein: ~8–9g Carbs: ~4–5g Fat: ~2g
The full batch makes about 14–16 servings, depending on thickness.
✍️ How I Store & Portion It
I like storing this dip in a wide-mouth mason jar and marking the ¼-cup line on the outside with a wax pencil or tape. It takes the guesswork out and makes it easy to grab a satisfying portion without overthinking.
🥕 What to Serve It With
Bell pepper strips
Cucumber rounds
Carrot sticks
Gf crackers or pretzel thins
Spread onto sandwiches or wraps
As a high-protein side with grilled chicken
💡 Optional Swaps & Add-Ins
Add extra green onion or chives for more bite
Stir in a squeeze of lemon for brightness
Swap parmesan for nutritional yeast
Add extra water chestnuts if you’re a crunch person (same)
Final Thoughts
This dip is proof that you don’t have to choose between comfort food and feeling good afterward. It’s creamy, nostalgic, protein-packed, and easy enough to keep on repeat.
If you make it, let me know how you serve it — snack board, lunchbox, or straight from the fridge spoon (no judgment).
✨ Macros, memories, and a really good dip.
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