Dairy Farmers of Canada

Quick and Nutritious Spinach Dip

Our dietitians' favourite

This is a colourful dip that is full of good nutrition and energy. It's so simple to make, it is perfect for a family snack. And, it is so tasty, your family will be asking for more vegetables!

  • Prep: 10 min
Yields 8 servings
quick and nutritious spinach dip


  • 1 can (19 oz/540 mL) chickpeas rinsed and drained
  • 1 small garlic clove
  • 1 cup (250 mL) packed baby spinach
  • 1 cup (250 mL) Canadian old Cheddar or Canadian Havarti cheese shredded
  • 3 tbsp (45 mL) freshly squeezed lemon juice
  • 1/4 tsp (1 mL) pepper or hot pepper sauce
  • 1/4 cup to 1/2 cup (60 to 125 mL) water
  • Baby carrots, carrot sticks or other raw vegetables pieces
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In a food processor fitted with a metal blade, combine chickpeas, garlic and spinach. Pulse until chickpeas and spinach are finely chopped, scraping sides of bowl if necessary.

Add cheese, lemon juice and pepper and pulse until evenly combined. Gradually add enough of the water to thin the dip to desired consistency.

Transfer to a serving bowl. Serve with carrots for dipping.


If you have a shredding blade on your food processor, use it to shred the cheese first and transfer the cheese to a bowl then switch to the metal blade to puree the dip. There's no need to wash the food processor bowl in between.

The dip can be prepared, covered and refrigerated for up to 2 days. Add more water before serving if it gets too thick. It can be served cold or warmed up.

Orange juice can be used in place of the lemon juice.

For a warm dip: transfer to a small baking dish. Bake in preheated 350 °F (180 °C) oven or toaster oven for about 20 minutes or until warmed through.

To microwave, transfer to a microwave-safe bowl and microwave on Medium (50 %) power for 2 to 3 minutes, stirring once, or until warmed through

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Nutritional information

Per serving
Energy: 159 Calories
Protein: 7 g
Carbohydrate: 21 g
Fat: 6 g
Fibre: 4.5 g
Sodium: 323 mg

Top 5 Nutrients

(% DV*)
Calcium: 13 % / 146 mg
Folate: 29 %
Vitamin A: 51 %
Vitamin B6: 23 %
Vitamin C: 16 %