Creamy, cheesy, low-carb spinach dip with just 3.7g net carbs per serving. Ready in 30 minutes and perfect for parties, game day, or whenever you need a keto-friendly appetizer that actually tastes good.
Let’s talk about spinach dip.
You know the one. The party MVP that disappears before the host even announces it’s ready. The reason people show up early. The thing you “definitely shouldn’t eat the whole bowl of” but somehow always do.
Most spinach dip recipes are drowning in mayo, loaded with hidden carbs from mysterious “seasoning packets,” and leave you feeling like you ate a brick of regret.
This one’s different.
Real ingredients. Actual flavor. Just enough kick to keep things interesting without requiring a fire extinguisher. And it clocks in at under 4 net carbs per serving, which means you can enjoy it without the blood sugar crash that makes you ragey an hour later.
Because pattern recognition means asking: why does party food have to derail everything?
It doesn’t.
Disclaimer: This post may contain affiliate links. For more information, please see my disclosure page.
Why This Spinach Dip Works
The secret is layering flavors instead of dumping everything in and hoping for the best:
- Sautéed onion and garlic = depth (not just “cream cheese with green stuff in it”)
- Three cheese blend = actual richness and that perfect stretchy-melty situation
- Red pepper flakes + optional Tabasco = customizable heat (you’re in control here)
- Real butter = because we’re not afraid of fat anymore
This is the spinach dip that makes people ask for the recipe. Then they’re surprised when you tell them it’s keto. Then they ask if you have more.
Make a double batch. Trust me.
Ingredients
- 4 tablespoons unsalted butter
- ½ cup diced onion
- 1 teaspoon minced garlic
- 2 (10-ounce) packages frozen chopped spinach, thawed and DRIED (squeeze that moisture out like you’re mad at it)
- 1 cup (8 ounces) sour cream
- 8 ounces cream cheese, softened
- 1 cup Monterey Jack cheese, divided (½ cup for mixing, ½ cup for topping)
- 1 cup grated Parmesan cheese, divided (½ cup for mixing, ½ cup for topping)
- 1-2 teaspoons Tabasco sauce (optional, but recommended)
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
What to Serve It With
Sliced veggies (bell peppers, cucumbers, celery)
Cheese crisps (Whisps are clutch)
Keto crackers
Pork rinds (don’t knock it till you try it)
A spoon (no judgment)
Instructions
1. Get set up
Preheat your oven to 350°F and grease a 2-quart baking dish. Your favorite one. The one that makes you feel like you have your life together.
2. Build the flavor base
Melt the butter in a large skillet over medium heat. Add the diced onion and minced garlic.
Sauté for about 5 minutes until everything’s soft and your kitchen smells amazing. This step matters – raw onion in spinach dip is a crime.
3. Make it happen
Add the dried spinach to the skillet. (Seriously, squeeze all the water out first. Soggy spinach dip is sad spinach dip.)
Stir in:
- Sour cream
- Cream cheese
- ½ cup Monterey Jack
- ½ cup Parmesan
- Tabasco (if using)
- Salt
- Red pepper flakes
Keep stirring until everything melts together and you can barely resist eating it straight from the pan.
Taste test time: Need more salt? Add it. Want more heat? More Tabasco. This is YOUR spinach dip.
4. Bake it
Pour the mixture into your greased baking dish.
Top with the remaining ½ cup Monterey Jack and ½ cup Parmesan.
Bake for 10 minutes until the top is golden and bubbly and you’re seriously considering canceling the party and keeping this all for yourself.
5. Serve immediately
Or don’t. It’s also excellent at room temperature, straight from the fridge, or reheated the next day while standing in front of the microwave at 11pm.
Storage
Refrigerator: Up to 5 days in an airtight container (if it lasts that long)
Freezer: Up to 3 months – portion it out before freezing for easy reheating
The Real Talk
This isn’t “diet food.” This is actual food that happens to fit your macros.
You’re not suffering through celery sticks and pretending to be satisfied. You’re eating something delicious that doesn’t spike your blood sugar and send you into a shame spiral.
That’s the difference.
The diet industry wants you to believe that enjoyment and results are mutually exclusive. That you have to choose between your body and your happiness.
You don’t.
Make the spinach dip. Bring it to the party. Watch it disappear. And when someone asks “wait, this is keto?” just smile and say “yep.”
Nutrition Per Serving (½ cup)
- Calories: 219
- Total Fat: 19.7g
- Protein: 7.1g
- Fiber: 1.1g
- Total Carbs: 4.8g
- Net Carbs: 3.7g
If you like this keto appetizer recipe, you’ll also love these favorites!
40 Best-Ever Keto Appetizer Recipes! Low Carb Keto Party Food
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The Keto Buffalo Chicken Dip Recipe You Need For Gameday [Keto Crockpot or Oven Baked Appetizer]
You Spin Me Right Round Spinach Dip
Creamy, cheesy, low-carb spinach dip with just 3.7g net carbs per serving. Ready in 30 minutes and perfect for parties, game day, or whenever you need a keto-friendly appetizer that actually tastes good.
Ingredients
- 4 tablespoons unsalted butter
- ½ cup diced onion
- 1 teaspoon minced garlic
- 2 (10-ounce) packages frozen chopped spinach, thawed and DRIED (squeeze that moisture out like you're mad at it)
- 1 cup (8 ounces) sour cream
- 8 ounces cream cheese, softened
- 1 cup Monterey Jack cheese, divided (½ cup for mixing, ½ cup for topping)
- 1 cup grated Parmesan cheese, divided (½ cup for mixing, ½ cup for topping)
- 1-2 teaspoons Tabasco sauce (optional, but recommended)
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
Instructions
1. Get set up
Preheat your oven to 350°F and grease a 2-quart baking dish. Your favorite one. The one that makes you feel like you have your life together.
2. Build the flavor base
Melt the butter in a large skillet over medium heat. Add the diced onion and minced garlic.
Sauté for about 5 minutes until everything's soft and your kitchen smells amazing. This step matters - raw onion in spinach dip is a crime.
3. Make it happen
Add the dried spinach to the skillet. (Seriously, squeeze all the water out first. Soggy spinach dip is sad spinach dip.)
Stir in:
Sour cream
Cream cheese
½ cup Monterey Jack
½ cup Parmesan
Tabasco (if using)
Salt
Red pepper flakes
Keep stirring until everything melts together and you can barely resist eating it straight from the pan.
Taste test time: Need more salt? Add it. Want more heat? More Tabasco. This is YOUR spinach dip.
4. Bake it
Pour the mixture into your greased baking dish.
Top with the remaining ½ cup Monterey Jack and ½ cup Parmesan.
Bake for 10 minutes until the top is golden and bubbly and you're seriously considering canceling the party and keeping this all for yourself.
5. Serve immediately
Or don't. It's also excellent at room temperature, straight from the fridge, or reheated the next day while standing in front of the microwave at 11pm.
Notes
Storage
Refrigerator: Up to 5 days in an airtight container (if it lasts that long)
Freezer: Up to 3 months - portion it out before freezing for easy reheating
Nutrition Per Serving (½ cup)
Calories: 219
Total Fat: 19.7g
Protein: 7.1g
Fiber: 1.1g
Total Carbs: 4.8g
Net Carbs: 3.7g
Nutrition Information:
Yield: 14 Serving Size: 1/2 cupAmount Per Serving: Calories: 219Total Fat: 19.7gCarbohydrates: 4.8g
About This Recipe
This is the kind of food I ate while losing 150 pounds with Rebel Keto – my pattern-recognition approach to weight loss that questions all the diet industry BS. Real food. Real results. No suffering required.
Pin this for later and save yourself from bringing something boring to the next gathering.
Your move, diet industry. 🔥
