CLEAN Caramelized Onion, Spinach & Artichoke Dip

CLEAN Eating Caramelized Onion, Spinach & Artichoke Dip

The flavor of this savory, creamy dip beats any store-bought or restaurant variety by a long shot. Chock-full of vegetables, it is significantly lower in both calories and fat, too.


• olive oil cooking spray 
• 1 Red onion, thinly sliced
• 2 cloves garlic, minced
• 6 oz fresh spinach
• 12 oz frozen artichoke hearts, thawed
• 8 oz Fat Free cream cheese, softened
• 1 cup plain Greek Yogurt
• 3 tbsp low-fat Parmesan cheese, grated
• 1 tbsp chives, finely chopped
• 1/2 tsp fresh cracked black pepper
• 1/2 tsp Cajun seasoning 
• 1⁄8 tsp sea salt (optional)


1. Heat nonstick or cast iron pan over medium-high heat for 1 minute. Spray pan with cooking spray and let heat for another minute. Add onion and sauté until caramelized, 5 to 10 minutes, stirring so that it does not burn. When onions are caramelized or golden brown, add garlic and sauté for about 1 minute. If the vegetables are on the verge of burning, mist with cooking spray. Add spinach and cook for 2 minutes or until just wilted. Remove from heat and let cool for 2 to 3 minutes.

2. Preheat oven to 350°F. Put artichoke hearts and spinach-onion mixture into a food processor fitted with a standard cutting blade. Chop for 1 minute. Add cream cheese and yogurt, and whirl for about 2 minutes. Add Parmesan, chives, pepper, seasoning and, if desired, salt. Chop for another 2 to 3 minutes or until vegetables are finely minced and well blended into dairy mixture.

3. Place dip in a 4-qt ceramic baking dish. Bake for 20 minutes or until top is lightly browned. Remove from heat and serve on a trivet with sides of vegetables, whole-wheat crostinis and crackers. I let mine cool, refrigerate, and then serve.


This turned out AMAZING, even my husband who is anti health food (note his in the one with ritz LOL) said it was GREAT for health food... slowly but surely I will convert him!!

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