You’ll love this quick and delicious Greek yogurt dip with spinach, chopped walnuts, lemon juice and fresh herbs. Yes, it’s a nutritious spinach dip with a tasty Mediterranean twist! 

This post is sponsored by California Walnuts in celebration of American Heart Month. All opinions are my own.

Greek yogurt dip with spinach and walnuts

Anyone else love a good spinach dip?! 

If you do and are looking for a more nutritious option than the heavy, traditional spinach dip, I’ve got you covered! 

In celebration of American Heart Month, today is all about a different kind of spinach dip--one with a tasty Mediterranean twist: spinach Greek yogurt dip with walnuts! 

This satisfying dip boasts major texture and loads of flavor thanks to crunchy walnuts, fresh herbs and a good splash of lemon juice. 

And the best part? It comes together in less than 10 minutes, no cooking required! 

spinach Greek yogurt dip served with vegetables and pita chips

Greek yogurt dip with spinach and walnuts!

Yes, we’re tackling another yogurt dip today; there are more options than tzatziki out there, you know. And this one is delicious and satisfying! 

In this spinach dip recipe, obviously the lower-fat yogurt replaces the heavy cheeses in a traditional spinach dip. And, in addition to a good dose of fresh baby spinach, this yogurt dip is amped up with my favorite nuts: walnuts! 

I use California walnuts in this dip for a few important reasons:

  • They add richness, great texture and a welcomed nutty flavor to my Greek yogurt veggie dip. 
  • They are convenient and available in most grocery stores. I find shelled, bagged walnuts often in the produce section or the baking aisle, and I keep them in the freezer for easy storage (they stay fresh for months!) 
  • Walnuts are a simple but powerful ingredient. They have more plant-based omega-3 alpha-linolenic acid, or ALA (2.5 grams/ounce) than other tree nuts - that’s why they are a staple of the heart-healthy Mediterranean diet. They are also certified as a heart-healthy* food through the American Heart Association’s Heart-Check program.

* California walnuts are certified by the American Heart Association. Heart-Check certification does not apply to recipes, research or information unless expressly stated. Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

ingredients for Greek yogurt spinach dip in separate bowls

How to make spinach dip with Greek yogurt?

This quick and nutritious spinach dip recipe literally takes two simple steps:

  • Blanch the spinach
    Drop the spinach in a pot of boiling water for 10 seconds, then quickly transfer them to a bowl of iced water for a couple of minutes to stop cooking (this will help the spinach maintain its brightness). 

    ingredients for Greek yogurt spinach dip in one bowl
  • Mix the spinach with the Greek yogurt, walnuts and seasoning
    Drain the spinach very well and wring out all the liquid. In a medium mixing bowl, combine the spinach with Greek yogurt, chopped walnuts, garlic, lemon juice, fresh parsley, dried mint and a good pinch of kosher salt and black pepper. Add a drizzle of extra-virgin olive oil. Mix everything until well combined. 

    spinach is mixed with Greek yogurt, walnuts and spices in a big bowl


Serve this delicious Greek yogurt spinach dip with your favorite veggies or homemade pita chips. It is also great used as a spread over your favorite toast! 

Variations for Greek yogurt veggie dip

Using Greek yogurt and walnuts as your base, you can change up this yogurt dip to use what you have on hand:

  • Use different herbs. In this recipe, I used parsley and dry mint, but basil, dill, or oregano would also work.
  • If you don’t have spinach, you can try another dark leafy green (baby kale leaves are a good option). You can follow the same method for blanching the greens. 
Greek yogurt veggie dip served with fresh veggies and homemade pita chips

How long does Greek yogurt dip last?

This Greek yogurt veggie dip recipe makes a bit more than 2 cups. If stored properly in a tight-lid container in the fridge, it should keep well for up to 3 days or so. The color of the spinach and fresh herbs may darken a bit.

More recipes with walnuts

Hungry for more? Check out more of my dip recipes. Try our top 50+Mediterranean diet recipes. Browse all Mediterranean recipes

Visit our online shop to browse quality Mediterranean ingredients including olive oils and spices

4.90 from 49 votes

Walnut Spinach Greek Yogurt Dip Recipe

Suzy Karadsheh of The Mediterranean Dish. In the kitchenSuzy Karadsheh
spinach Greek yogurt dip served with vegetables and pita chips
You’ll love this quick and delicious Greek yogurt dip with spinach, chopped walnuts, lemon juice and fresh herbs. Yes, it’s a nutritious spinach dip with a tasty Mediterranean twist! This recipe will make about 2 cups of dip. Store any unused dip in the fridge in a tight-lid container for up to 3 days.
Prep – 10 minutes
Total – 10 minutes
Serves – 16 tablespoons


  • 2 cups baby spinach
  • Kosher salt
  • 2 cups Greek yogurt
  • ¾ cup walnuts finely chopped
  • 1 garlic cloves minced (more to your liking)
  • 1 tablespoon freshly squeezed lemon juice more to taste
  • ½ cup chopped parsley
  • 1 teaspoon dry mint
  • Black pepper
  • extra virgin olive oil

To serve:

  • Veggies
  • Homemade pita chips


  • Blanch the Spinach. Bring a pot of salted water to a boil. Prepare a bowl of iced water and keep it near. Add the spinach to the boiling water and cook for 10 seconds. Using a pair of tongs, transfer the spinach to the iced water and allow it to cool for a couple of minutes. Drain well and wring out any excess water.
  • In a mixing bowl, combine the blanched spinach, yogurt, walnuts, garlic, lemon juice, parsley, and mint. Add a good dash of kosher salt and black pepper. Add a generous drizzle of extra virgin olive oil (about 2 tablespoons). Mix to combine. Taste and adjust seasoning.
  • Serve with your favorite veggies and homemade pita chips.


  • This recipe makes 2 cups (or 16 tablespoons) of yogurt dip.
  • Storage: store in the fridge in a tight-lid container. If properly stored, it should keep for 3 days or so. 
  • Visit our shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices


Serving: 1tablespoonCalories: 52kcalCarbohydrates: 1.9gProtein: 3.5gFat: 3.7gSaturated Fat: 0.4gTrans Fat: 0.1gCholesterol: 1.3mgSodium: 84.8mgPotassium: 82.1mgFiber: 0.5gSugar: 1gVitamin A: 353.8IUVitamin C: 1.5mgCalcium: 37mgIron: 0.3mg
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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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  1. Cynthia C. says:

    Oh my Good Deliciousness 😋😋😋!!! Thank you for sharing your recipe! The flavors were Superb! I'm looking forward to the next recipe to make and Enjoy!! Be Blessed Always! 🌟🌟🌟🌟🌟

    1. TMD Team says:

      You are very welcome, Cynthia! Can't wait to hear what you try next!

  2. Carol says:

    5 stars
    Last night's dinner included crudites platter with this dip. Delicious. I've made several dips from your recipes usually with ingredients in my fridge and pantry including hummus, baba ganoush, tzatziki and more. All consistently tasty and easy to make. As good as/better than most restaurants! Thanks Suzy!!! 😉

  3. Deb says:

    I’m not a fan of mint unless it’s ice cream 😉 but I think dried dill would be amazing in this. Will be making it soon!

    1. TMD Team says:

      Oh, Deb.... the mint is this dip will surprise you in the best way! You should really give a bit a try!

  4. Cindy says:

    Looks deliscious! Can't wait to try!
    Would it work with fresh mint or only dried?

    1. Suzy says:

      Hi, Cindy. Fresh mint would work here. You will want to use 1 Tablespoon. Enjoy!

  5. Debra Marcoux says:

    Can you use fresh spinach without blanching it?

    1. Suzy says:

      Hi, Debra. I feel it is better blanched here, but you could try it with fresh, unblanched spinach. Just be sure to chop it finely.

      1. Tarra says:

        Can blanch baby spinach in a colander by pouring boiling water from a kettle over. Shake it up to drain. Also can spread on a plate, cover with wet kitchen towel and microwave 1 to 2 minutes.

  6. Eric says:

    Tecipe is great but just an FYI: 1 cup(US) is 16 tablespoons(US). So 2cups would 32 tablespoons.