Crab Spinach Artichoke Dip
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.
Servings: 10 servings
Calories: 125kcal
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 8x8-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.
- Squeeze your thawed spinach as well as you can to avoid a watery dip.
Nutrition
Serving: 110g | Calories: 125kcal | Carbohydrates: 5g | Protein: 13g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 27mg | Sodium: 428mg | Potassium: 44mg | Sugar: 2g
