Frozen Spinach Dip (low sodium and gluten free)

We at Revive Wellness, love to eat in-season for health, cost and flavor! This month, we’ll be using lots of spinach as it’s our featured food.

You can find spinach year round, but keep in mind that they are in peak season (and again, best flavor!) late spring to early autumn. Try using fresh in stir-frys, soups, wraps and salads. (We sent out a recipe for warm spinach salad in our newsletter this month) But we understand that sometimes frozen is more convenient, so we created this tasty dip:

frozen spinach dip


1 package frozen chopped spinach, defrosted and squeezed dry

1 can water chestnuts, coarsely chopped

½ red onion, diced

½ yellow bell pepper, minced

1 carrot, shredded

¼ cup sun dried tomatoes, minced


½ cup sour cream

¾ cup 2% plain yogurt

½ cup Miracle whip

2 cloves garlic, minced

1 tsp Dijon mustard

½ tsp dried oregano

¼ tsp ground black pepper


  1. In a medium bowl, toss the vegetables together (down to sun dried tomatoes). In another medium bowl, blend together the ingredients from sour cream to black pepper.
  2. Add the sauce to the vegetables and combine. Cover and refrigerate for 2-4 hours to allow the flavours to develop. Serve with chopped vegetables and pita chips or the traditional way in a sour dough bread bowl.

Yields 4 cups.

Nutrition information per serving(1/4 cup or 4 Tbsp): 54 calories, 3.2g fat, 5g carbohydrates, 1g fibre, 1.7g protein, 100mg sodium

Revive Wellness About Revive Wellness

Revive Wellness is a team of private practice Dietitians in Edmonton. We provide customized nutrition and wellness coaching that empowers Canadians to live with energy, vitality & health!

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