Warm Spinach Artichoke Dip

The key to this mayo-free dip is hearts of palm, which lend a light creaminess when blended up with lemon and Parmesan, for a twist on a classic.

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POPEYE’S SECRET: This dip contains spinach, one of the top sources of energy-boosting iron. Iron is the central core of the hemoglobin molecule, a protein molecule in red blood cells that carries oxygen around the body. Because it’s a plant-based source of iron, also known as non-heme iron, it’s best to combine it with a source of vitamin C for better absorption. Here, we combine it with vitamin C–rich lemon juice.

Prep Time
25 min
Cook Time
20 min
45 min


  • 6 tbsp extra-virgin olive oil, divided

    1 large shallot, minced

    ¼ tsp sea salt, divided

    6 cloves garlic, minced

    5 oz baby spinach

    ¼ tsp ground black pepper

    2 14-oz BPA-free cans hearts of palm, drained

    2 tbsp fresh lemon juice

    ½ tsp raw honey

    1 cup grated Parmesan cheese, divided

    1 10-oz jar artichoke hearts, drained and chopped


1. Preheat oven to 375ºF. Mist an 8-inch square baking dish with cooking spray.

2. In a large skillet on medium, heat 1 tbsp oil. Add shallot and ⅛ tsp salt; cook, stirring occasionally until tender, 3 to 4 minutes. Add garlic; cook until fragrant and shallots begin to caramelize, 1 to 2 minutes. Transfer to a food processor.

3. In same skillet on medium, heat 1 tbsp oil. Add spinach, pepper and remaining ⅛ tsp salt; cook, stirring until wilted, about 3 minutes. Transfer to a fine-mesh sieve, pressing down to remove liquid. Using shears, roughly chop spinach.

4. To mixture in food processor, add hearts of palm, remaining 4 tbsp oil, lemon juice, honey and ¾ cup cheese. Process until well combined (mixture won’t be completely smooth). Add spinach and artichokes; pulse to combine. Transfer to baking dish; sprinkle with remaining ¼ cup Parmesan.

5. Bake until edges are golden and bubbling, about 20 minutes. Serve with vegetables or grain-free tortilla chips. Cover leftovers and store in the refrigerator for up to 3 days.

Nutrition Information

  • Serving Size ½ cup
  • Calories 180
  • Carbohydrate Content 9 g
  • Cholesterol Content 9 mg
  • Fat Content 14 g
  • Fiber Content 2 g
  • Protein Content 6 g
  • Saturated Fat Content 3 g
  • Sodium Content 603 mg
  • Sugar Content 1 g
  • Monounsaturated Fat Content 9 g
  • Polyunsaturated Fat Content 1 g