Low FODMAP Creamy Spinach & Artichoke Dip
Ingredients
MAKE GLUTEN FREEMakes 8 servings
SPINACH & ARTICHOKE DIP
250
frozen spinach (1 cup / 130 g per batch once the spinach is thawed and squeezed)
1
artichoke hearts in brine (measure after draining and finely chopping) - we used 1 x 340g / 12 oz jar per batch of dip
1
colby, cheddar or vegan cheese (grated)*
4
parmesan cheese (grated)
250
lactose free cream cheese
1
garlic infused oil*
5
mayonnaise*
6
sour cream (or use plain lactose free yoghurt)
1
salt & pepper
Low FODMAP Creamy Spinach & Artichoke Dip
We’ve had multiple requests for a low FODMAP creamy spinach and artichoke dip… my friends, this recipe will not disappoint! It’s warm, rich and creamy with gorgeous bits of tangy artichoke, and pops of savoury goodness from the garlic infused oil, parmesan cheese and spinach. This super scoopable dip is fantastic with crackers or corn chips, but is also fabulous in a toasted sandwich.
FODMAP notes: Did you know that artichoke hearts in brine have a low FODMAP serving size? That makes them perfect for using in dips and casseroles. This dip recipe also uses sour cream which is low FODMAP in small servings - you can also swap this ingredient for plain lactose free yoghurt.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 8
SPINACH & ARTICHOKE DIP
250
frozen spinach (1 cup / 130 g per batch once the spinach is thawed and squeezed)
1
artichoke hearts in brine (measure after draining and finely chopping) - we used 1 x 340g / 12 oz jar per batch of dip
1
colby, cheddar or vegan cheese (grated)*
4
parmesan cheese (grated)
250
lactose free cream cheese
1
garlic infused oil*
5
mayonnaise*
6
sour cream (or use plain lactose free yoghurt)
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
226
Fat
19.4g
Saturates
11.2g
Protein
7.7g
Carbs
5g
Sugars
1.2g
Fibre
1.3g
Salt
0.4g
Iron
0.5mg
Calcium
179.1mg
Calories
204
Fat
16.8g
Saturates
9.5g
Protein
6.7g
Carbs
6.3g
Sugars
2.3g
Fibre
1.3g
Salt
0.5g
Iron
0.4mg
Calcium
161.7mg
Calories
226
Fat
19.4g
Saturates
11.2g
Protein
7.7g
Carbs
5g
Sugars
1.2g
Fibre
1.3g
Salt
0.4g
Iron
0.5mg
Calcium
179.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Measure out the spinach and thaw it. We popped ours in a bowl with a couple of tablespoons of water, covered it with a plate and microwaved it for 4 minutes until it was fully defrosted. Transfer it to a colander and allow the spinach to drain while you make the rest of the dip.
- Drain the artichokes and finely chop. Grate the cheeses.
- Chop the cream cheese into cubes and place into a large microwave-proof bowl. Heat in 30 second bursts until softened. Then mix through the sour cream, mayonnaise and garlic infused until smooth.
- Next squeeze the liquid out of the spinach - we gently squeezed ours with clean hands. Alternatively, you could place in a clean tea towel and squeeze or pat dry with paper towels. We find hand squeezing is the quickest and most effective method. Once the spinach is squeezed, measure out the amount you need and finely chop it using a pair of clean scissors (you don’t want chunky bits of spinach in the dip).
- Scatter the spinach over the cream cheese mixture along with the grated cheese and parmesan. Season with a few grinds of salt and pepper. Then gently mix until just combined.
- Warm the dip in the microwave (try about 30 seconds or so). Taste and add an extra drizzle of garlic infused oil if needed.
- Serve warm or at room temperature with your favourite low FODMAP crackers, corn chips, veggie sticks (e.g. carrot & cucumber) or toasted bread. Enjoy!
- Storage tips: This low FODMAP creamy spinach and artichoke dip keeps for four days in the fridge (just heat the dip when you are ready to eat) or you can freeze it for up to 3 months. Make sure you heat it well and give it a good mix when you thaw it.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
