Super simple, delicious and creamy spinach dip. Low-FODMAP and lactose-free for everyone’s tummy. Serve in a breadbowl!
When I was growing up, spinach dip was a popular item at every event. But one person in particular made it extra special. That was a family friend, Brenda Booke.
Brenda would hollow out a round sourdough, or pumpernickel loaf, then serve the dip inside the cavity. The chunks of bread would be the perfect vehicle to soak up that creamy, flavorful spinach inside. I thought it was ingenious.
Interestingly, her dip also had a satisfying texture. I later realized it was from chopped water chestnuts. You will see, these are a great addition to the savory appetizer. Brilliant, again!
My spinach dip version of her recipe does not call for any cheese, any baking, or any fancy prep. You will use frozen spinach (even better). Serve it over Thanksgiving, New Year’s Eve, or your next Super Bowl party. Everyone loves it!
Dr. Rachel’s Notes about Spinach: Spinach has been tested for FODMAPs and is low at 75 gram portions. However, a maximum serving is as much as 740 grams. Since frozen spinach is actually cooked spinach, the serving size needs to be adjusted. However, it is still well within the cutoffs for a FODMAP elimination phase.
You may also try my:
- Supreme Low-FODMAP Nachos Recipe; Gluten-free
- Low-FODMAP Creamy Baked Crab Dip Recipe; Gluten-free
- Classic Cheeseball; Low-FODMAP, Gluten-free
- Homemade Herbed Cream Cheese; Low-FODMAP & Gluten-free
- Low-FODMAP Buffalo Chicken Dip; Gluten-free
- Low-FODMAP Phyllo Wrapped Baked Brie with Brown Sugar & Nuts
Or peruse the blog for over 600 more low-FODMAP recipes. IBS-and gut-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Spinach Dip; Gluten-free
Super simple, delicious and creamy spinach dip. Low-FODMAP and lactose-free for everyone’s tummy. Serve in a breadbowl and it will disappear like magic. IBS-friendly!
- Prep Time: 15 minutes
- Chill Time: 30 minutes
- Total Time: 45 minutes
- Yield: 32 ounces; 16 servings 1x
- Category: Appetizer
- Method: Mixing
- Cuisine: American
Ingredients
- 10 oz. frozen spinach, thawed*
- 1 cup low-FODMAP mayonnaise*
- 1 & 1/2 cups lactose-free sour cream*
- 1 teaspoon Worcestershire sauce
- 8 oz. can water chestnuts, drained and chopped*
- 1 tablespoon low-FODMAP vegetable soup powder*
- 1 teaspoon garlic-infused oil*
- 3 scallions, green tips only*
- Salt and pepper to taste
Instructions
- Drain the spinach well, then squeeze out any excess moisture (this is very important, and you should be aggressive about wringing it out well, I used paper towels)
- Chop the spinach into fine pieces, if you don’t purchase the chopped variety
- Place spinach in a large bowl
- Add your mayonnaise, sour cream, Worcestershire sauce, water chestnuts, LF vegetable soup powder, infused oil, and scallion tips. Mix well to combine
- Taste, and adjust seasoning as needed, adding salt and pepper
- Chill for 1 hour, or overnight is best (helps the flavors marinate)
- If using a bread bowl*, cut a circular hole in the top, then hollow out the cavity and cut the inner core into chunks for serving on the side
- Scoop the spinach dip in the bowl and enjoy alongside low-FODMAP vegetables and crackers
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.
- Infused oils have the flavor but NOT FODMAPs, as the carbohydrates are not dissolved in the oils. See my Top 11 Tips and Tricks for the Low-FODMAP Diet that no one ever tells you!
- Select a mayonnaise without onion and garlic, I like Hellman’s regular brand
- Sour cream is low-FODMAP in 2 tablespoons, if you tolerate lactose then you may be able to substitute regular sour cream. You can also use lactose-free Greek yogurt
- If you like your dip thicker, then adjust the amount of sour cream
- Select a low-FODMAP certified beef/chicken/vegetable broth, or make your own! I used my recipe
- The green scallion tips are low in FODMAPs, avoid the bulb
- Spinach is low-FODMAP in 75g servings, but up to 740g may be tolerated per FODMAP Friendly.
- Frozen spinach is pre-cooked. Since spinach loses a lot of water with the cooking process, this amount of 10 ounces frozen spinach, equals about 643g of fresh spinach. If you want to cook the spinach for the recipe yourself, then use about 1.5 pounds to begin with (and wring out water well)
- Water chestnuts are low-FODMAP in 75g servings
- Sourdough bread that has been fermented overnight will have lower amounts of fructans. Although it does contain gluten, from a FODMAP standpoint it may be tolerated
