Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe

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A super healthy baked dip combining the earthy favors of baba ghanoush with a warm spinach dip.

A few weeks ago I made this parmesan eggplant and spinach dip  to serve as an app at a family get-together. Frankly, I was blown away by the response. In all honesty, my family can be a tough crowd to cook for. Between a variety of different food allergies and dietary restrictions, finding recipes that everyone can enjoy has always been tough. So when my family all but wiped this dish clean in a matter of minutes, I knew I had found a keeper.

Combining the fresh, earthy flavor of baba ghanoush with the warm, creamy texture of baked spinach dip, this super healthy dip is sure to be a hit.

Don’t Be Afraid to Double Dip

Okay, so if you’re sharing this dip with guests, maybe stick to the no double-dipping rule. You know, manners. BUT, with a dip this healthy, there’s no reason you can’t go in for a second helping. (Just maybe grab a fresh chip first, thanks.)

I’ll be the first to admit that I tend to go a little overboard when dip is involved. I can usually resist the temptation to chow down on most appetizers. But if someone puts out a dip, it’s game over for my self-control.

And it doesn’t help that dip is pretty much a portion control nightmare, especially for anyone counting calories. Once you’ve lapsed into the mindless snacking zone, it can be tough to remember just how many chips you’ve dipped, let alone how much dip was on each. And no one wants to be that girl breaking out a tablespoon at a party to measure out an exact portion. (Although if that works for you, by all means go for it.)

With all this in mind, I’ve made it a priority to find healthy dip recipes that allow for a little indulgence that won’t undo my whole day. This healthy parmesan eggplant and spinach dip is a perfect low-cal dip. With only 58 calories in a quarter cup serving, this dip gives me the wiggle room I need when it comes to portion control. Can I recommend eating the whole thing in one sitting? No (although you’ll probably want to.) But with a dip this healthy, you can take an extra scoop or two without busting your calorie budget for the day.

And It’s Easy to Make

A weird clean-eating myth that I still sometimes encounter claims that clean cooking is somehow more difficult or time-consuming.

The truth is, when you’re cooking with clean, simple ingredients, your recipe is probably pretty clean and simple too.

With just six simple ingredients, this parmesan eggplant dip is super easy to whip up and ready to serve in under an hour.

Pita chips are my new obsession, and they go great with this dip. It also pairs well with fresh veggies if you’re looking to keep things extra healthy. Try it with your favorite chips, veggies, bread, or crackers, and be sure to leave a comment letting us know your favorite combination!

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Parmesan Eggplant and Spinach Dip | Healthy Dip Recipe

This delicious and healthy dip is sure to be a crowd favorite.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Yield 8 people
Serving Size 0.25 cup
Course Appetizer, Snack
Cuisine American


  • 1 eggplant large, peeled and cubed
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt
  • 2 cups baby spinach
  • 3 garlic cloves minced
  • 1/3 cup parmesan cheese fat-free, shredded


  • Preheat the oven to 400 degrees and line a baking sheet with foil.
  • Combine the eggplant, half the olive oil, and salt. Toss well to coat the eggplant in the oil and spread in an even layer on the baking sheet. Bake for 10 to 15 minutes or until the eggplant just begins to brown.
  • While the eggplant is roasting, heat the remaining olive oil in a skillet on medium heat. Once hot, add the spinach and garlic, Cook until wilted.
  • Once the spinach and eggplant are cooked, add the eggplant to a food processor and blend until smooth, add a tablespoon or two of water as needed if the eggplant is too thick. Add the spinach and half the parmesan cheese to the food processor and pulse until combined.
  • Spray a small casserole dish with non-stick spray and add the eggplant mix in an even layer. Sprinkle the remaining cheese on top. Bake for 10 minutes or until browned and bubbly. Serve hot with vegetables, crusty bread, pita, or your favorite crackers!

Nutrition Information

Serving: 0.25cup | Calories: 58kcal | Carbohydrates: 6g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 131mg | Fiber: 3g | Sugar: 3g |
SmartPoints (Freestyle): 1
Keywords Budget-Friendly, Diabetic-Friendly, Gluten-Free, Keto, Low-Carb, Quick and Easy, Vegan

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Another Dip Recipe:

Roasted Beet and Hazelnut Vegetable Dip

Sweet roasted beets and toasted hazelnuts combine for a rich, earthy, naturally sweet flavor in this veggie-based dip. Along with a savory flavor boost from garlic and thyme, maple syrup gives this vivid and delicious party dip an extra touch of subtle sweetness.

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Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

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