Healthy Recipes Appetizer Dip & Spread Hot Dip High-Protein Spinach Dip 5.0 (3) 2 Reviews This spinach dip recipe gives the classic appetizer a high-protein twist. In addition to contributing plenty of protein, using cottage cheese and feta instead of cream cheese and Cheddar cuts back on saturated fat and calories. Serve this easy dip as a side dish, appetizer or snack with whole-grain bread and veggies for dipping. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on October 21, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Active Time: 15 mins Total Time: 1 hr 10 mins Servings: 12 Nutrition Profile: No Added Sugar Sesame-Free Diabetes-Friendly Nut-Free Soy-Free Heart-Healthy Vegetarian High-Protein Gluten-Free Jump to Nutrition Facts This easy dip balances flavor and nutrition by substituting cottage cheese for cream cheese.Spinach provides a source of essential nutrients like vitamin K and iron.Monterey Jack and feta cheese add rich flavor to the creamy dip. Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 12 servings 1 teaspoon extra-virgin olive oil ¼ cup chopped white onion 2 (10-ounce) boxes frozen chopped spinach, thawed and drained 1 cup unsalted low-fat cottage cheese ½ cup crumbled feta cheese ½ cup shredded Monterey Jack cheese 2 large eggs, lightly beaten 1 teaspoon garlic powder 1 teaspoon lemon juice ⅛ teaspoon salt 2 tablespoons grated Parmesan cheese Directions Preheat oven to 350°F. Heat 1 teaspoon oil in a small skillet over medium heat. Add ¼ cup onion; cook until translucent and beginning to soften, about 2 minutes. Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek Combine drained spinach, the onion, 1 cup cottage cheese, ½ cup each feta and Monterey Jack, 2 beaten eggs, 1 teaspoon each garlic powder and lemon juice and ⅛ teaspoon salt in a 2-quart casserole dish. Top with 2 tablespoons Parmesan. Bake until the casserole is bubbling and the top is beginning to brown, 40 to 45 minutes. Let stand for 10 minutes. Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek EatingWell.com, October 2024 Save Rate Print Nutrition Facts (per serving) 81 Calories 4g Fat 4g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size about 1/4 cup Calories 81 % Daily Value * Total Carbohydrate 4g 1% Dietary Fiber 2g 7% Total Sugars 1g Protein 7g 15% Total Fat 4g 6% Saturated Fat 2g 11% Cholesterol 41mg 14% Vitamin A 318µg Vitamin C 1mg 1% Vitamin D 0µg Vitamin E 2mg 12% Folate 67µg Vitamin K 256µg Sodium 168mg 7% Calcium 155mg 12% Iron 1mg 7% Magnesium 44mg 10% Potassium 190mg 4% Zinc 1mg 7% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.