Classic Spinach Dip

Makes 12 servings.


½ cup light sour cream
½ cup light mayonnaise
¾ cup or 1 Single 8 ounce container plain low-fat yogurt
½ teaspoon minced garlic
2 teaspoons reduced-sodium soy sauce
1 Single 8-ounce can water chestnuts, drained and finely chopped
1 Single 10-ounce package frozen chopped spinach, thawed and squeezed dry
¼ cup parsley, dried
¼ cup dried minced onion
¾ teaspoon dried dill


1. In a medium bowl, whisk together the sour cream, mayonnaise and yogurt. Add the garlic and mix well. Stir in the soy sauce and water chestnuts. Add the remaining ingredients and mix thoroughly.
2. Cover dip and refrigerate until served.

Nutritional Info (per serving):

Calories 70
Carbohydrate 4g (Sugars 2g)
Total Fat 4.5g (Sat Fat 1.5g)
Protein 3g
Fiber 1g
Cholesterol 5mg

Diabetic Exchanges: 1 Fat, 1 Vegetable
Carbohydrate Choices: 0
Weight Watcher Point Comparison: 1

Additional comments:

A single quarter cup serving of my favorite grocers spinach dip has 260 calories and 14 grams of fat – and that’s before you add your favorite dippers! I am pleased to say that although it took a couple of tries, I have finally created a touchdown with this reduced-fat version of a party staple.

Marlene Koch, RD, is a registered dietitian who has specialized in delicious food and healthy lifestyles for over twenty years. Marlene holds a degree in Nutritional Science from the University of Los Angeles, California. Marlene is a best-selling author of healthy, low-sugar cookbooks. Marlene is a frequent guest on TV, radio and websites such as iVillage and
Read more about Marlene Koch

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.