High Protein Low-Calorie Crab Spinach and Artichoke Dip

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This high-protein, low fat hot Crab Spinach Artichoke Dip is the perfect party appetizer! A creamy lightened-up version of the classic filled with decadent cheeses, fresh crab meat, artichoke hearts and zero guilt.
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Dip with a spoon in it surrounded by crackers and vegetables.

Crab Spinach and Artichoke Dip

If you like lump crabmeat and artichoke dip, this crab spinach artichoke dip is an absolute MUST. Made with juicy lumps of crab meat, a creamy blend of yogurt, cottage cheese, and mayo, different kinds of cheese and a few simple seasonings you have a delicious dip everyone will rave about.

This dip is high in protein, low in fat, and the perfect lightened-up appetizer for any party. Pair with your favorite dippers, Cranberry Jalapeno Dip, and go about your appetizers guilt-free.

Why you’ll love this recipe

  • This dip is high-protein, low fat, and low-calorie.
  • A lightened-up version of a classic indulgent crab dip.
  • An easy appetizer to bring to parties or for game day.
  • Add hot sauce or crushed red pepper flakes for a spicy kick!
Bread dipping into the dip.

An indulgent high-protein dip

You won’t believe this, but this dip is nowhere near as caloric and fattening as a traditional spinach crab dip. It’s made with low-fat, high-protein ingredients that make a world of difference in lowering the calories and upping the protein.

Ingredients:

These are the main ingredients for crab spinach artichoke dip. See the recipe card below for the full ingredients list and instructions.

Ingredients for the dip laid out.

Variations and Substitutions

  • Spinach: fresh of frozen, if using fresh, sauté first so it will wilt down before adding it to the dip.
  • Cheese: any preferred type of shredded cheese will work.
  • Crab: use fresh cracked, canned or omit!
  • This recipe is 100% gluten-free as written.
  • This is a dairy-filled recipe and would take quite a bit of substitutions and is not recommended.

How to make crab spinach artichoke dip (a visual step-by-step guide):

Step 1: preheat oven and prep ingredients

Preheat your oven to 375 degrees Fahrenheit. Begin by preparing all your ingredients. Drain and rinse the crab meat ensuring there are no shells. Thaw the frozen spinach and use paper towels or a clean kitchen towel to squeeze out all the excess moisture. Chop the artichoke hearts and set aside.

Step 2: blend cottage cheese and combine with seasonings

Blended cottage cheese.

In a blender, food processor, or immersion blender, puree the cottage cheese until smooth. This will create a creamy base for the dip (image 1).

Combined base ingredients in a bowl.

In a large mixing bowl, combine the smoothed cottage cheese, Greek yogurt, light mayo, minced garlic, lemon juice, salt, black pepper, and red pepper flakes, if using. Stir until well combined (image 2).  

Step 3: fold in crab, spinach, artichokes, and half the parmesan

Add ins added to the base in a bowl.

Fold in the crab meat, squeezed spinach, chopped artichokes, and half of the Parmesan cheese (image 3).

Fully combined dip before adding to the pan to bake.

Mix until all ingredients are evenly distributed (image 4).

Step 4: pour into baking dish and top with cheese

Dip adding to 7x9 baking dish.

Pour the mixture into an 8×8-inch baking dish (or 7×9-inch), spreading it out evenly (image 5).

Cheese added on top of the dip.

Sprinkle the top with the remaining Parmesan cheese and the shredded Monterey jack (image 6).

Step 5: bake

Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the edges are nice and bubbly. You can broil the top for 1-2 minutes at the end to really brown the top, if preferred (image 7). 

Fully baked and browned dip in the baking dish.

Step 6: remove and garnish

Remove from the oven and allow to cool slightly before garnishing with sliced green onions and chopped fresh parsley.

Recipe FAQ’s

Can you make this ahead of time?

This crab and spinach dip can be prepared ahead of time and stored in the fridge until you’re ready to bake. However, you may need to add a few minutes to the bake time to ensure it cooks all the way through since it’ll be colder going into the oven.

What should you serve this artichoke dip with?

A dip is only as good as what it’s served with! This crab spinach dip is awesome with vegetable sticks, tortilla chips, crackers, pita chips, or sliced cucumbers for a healthy and delicious snack.

How to reheat this dip

If you have leftovers, celebrate! Reheat this creamy dip in the microwave or simply place it back in the oven at 350 degrees Fahrenheit for 20-25 minutes until it’s hot and bubbly again.

Fully cooked dip surrounded by bread and vegetables to dip with.

If you like this recipe be sure to check out some of our other dips!

If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!

Dip with a spoon in it surrounded by crackers and vegetables.

Crab Spinach Artichoke Dip

Danielle Lima
This high-protein, low fat hot Crab Spinach Artichoke Dip is the perfect party appetizer! A creamy lightened-up version of the classic filled with decadent cheeses, fresh crab meat, artichoke hearts and zero guilt.
5 from 1 vote
Prep Time 15 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 10 servings
Calories 125 kcal

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Ingredients
  

  • 1 cup low-fat cottage cheese 220g
  • 1 cup non-fat Greek yogurt 226g
  • 1/4 cup light mayoniase 60g
  • 4 cloves garlic minced
  • 1 Tbsp. lemon juice
  • 1 tsp. salt
  • 1/4 tsp black pepper or fresh cracked pepper to taste
  • 1/4 tsp. crushed red pepper flakes optional
  • 8 oz. lump crab meat, drained fresh or canned
  • 8 oz. frozen spinach thawed and squeezed dry
  • 7.6 oz. jarred artichoke hearts drained and chopped
  • 1/2 cup parmesan cheese shredded or grated, 56g
  • 1/4 cup Monterey Jack cheese shredded, 28g
  • 2 green onions thinly sliced, for garnish
  • fresh parsley chopped, for garnish

Optional

  • dash of hot sauce

Instructions
 

  • Preheat your oven to 375 degrees Fahrenheight. Begin by preparing all your ingredients. Drain and rinse the crab meat ensuring there are no shells. Thaw the frozen spinach and use paper towels or a clean kitchen towel to squeeze out all the excess moisture. Chop the artichoke hearts and set aside.
  • In a blender, food processor or a immersion blender, puree the cottage cheese until smooth. This will create a creamy base for the dip.
  • In a large mixing bowl, combine the smoothed cottage cheese, Greek yogurt, light maypnnaise, minced garlic, lemon juice, salt, black pepper, and red pepper flakes if using. Stir until well combined.
  • Fold in the crab meat, squeezed spinach, chopped artichokes, and half of the Parmesan cheese. Mix until all ingredients are evenly distributed.
  • Pour the mixture into a 8×8-inch baking dish, spreading it out evenly. Sprinkle the top with the remaining Parmesan cheese and the shredded monterey jack.
  • Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and the edges are nice and bubbly. You can broil the top for 1-2 minutes at the end to really brown the top if preferred.
  • Remove from the oven and allow to cool slightly before garnishing with sliced green onions and chopped fresh parsley.

Notes

  • Nutrition facts are an estimate and will vary with substitutions.
  • Servings size is 110 grams and equivalent to 1/2 cup.

Nutrition

Serving: 110gCalories: 125kcalCarbohydrates: 5gProtein: 13gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 27mgSodium: 428mgPotassium: 44mgSugar: 2g
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