Heather Mangieri, MS, RD, CSSD
Sports Dietitian/Spokesperson/Speaker

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Reduced-Calorie, Low-fat Spinach and Kale Greek Yogurt Dip

They say the third time’s a charm. In this case, I have to disagree.

Early this year I bought Trader Joe’s Reduced Guilt Spinach & Kale Greek Yogurt Dip and fell in love.  If you’ve had it you know what I’m talking about.  If you haven’t, you should try it. I seriously love it. But, like many store-bought products, I wasn’t convinced the actual amount of spinach and kale was anything to write home about.  So, as I often do, I tried to reproduce it. I read the ingredients list and off to the store I went.

Attempt one:

My first attempt wasn’t even close. I should have known considering I significantly reduced the sodium and completely omitted the agave (who needs the added sugar, right?) I also left out the mushroom powder and other additives and preservatives. I decided if I wanted to make it taste as good as Trader Joe’s brand, I had to suck it up and add more salt…..and a sweetener.

Attempt two:

Better, but still missing “something.”  I decided it must be the mushroom powder.  Back to the store I go.

Attempt three:

The mushroom powder didn’t do much.  Did I add enough? Who knows?  The dip is good, but it does not taste like the trader Joe’s brand.

At this point I was frustrated. I’d spent time and money on a product that I might make 4 times a year. But, I still feel it is important to share a low-fat kale and spinach Greek yogurt recipe.  After all, it’s a much better option that the traditional spinach dip we see at so many parties.  It tastes great and it’s made with the much healthier Greek yogurt.  I realize however, that most people do not have the time, patience or money to be playing around with all of these ingredients- healthy or not.

After many attempts, some spices I may never use again and a bit of pride, I caved and bought some help.  I am happy to report that, with the addition of Knorr vegetable dip mix, I have produced a reduced calorie, low-fat spinach and kale Greek yogurt dip that is delicious and nutritious.

It’s not an exact replication of the Trader Joe’s brand, but it is a great addition to a vegetable platter.  Give this a try for your next party or keep a bowl in the refrigerator to spread on whole wheat crackers, low-fat tortilla chips or served with raw vegetables.  It also makes a great condiment paired with your favorite protein (I was dipping my grilled chicken in this yesterday for dinner…delicious!)


1 ½ cup plain, non-fat Greek yogurt
2 Tbsp. light Mayonnaise
4 cups raw spinach
4 medium, fresh Kale leaves, washed, stems removed and chopped into bite sized pieces.
2 Tbsp finely chopped green onion
2 garlic cloves, minced
1 package Knorr vegetable mix
Salt and pepper to taste
Cook the spinach until soft (highly recommend steaming it in the microwave)
Once spinach is cooled, mix all ingredients in a bowl.
Serve with raw vegetables, pita chips or whole wheat cracker or flat bread.
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