This creamy Low FODMAP Spinach Dip is made with lactose-free cream cheese, fresh spinach, sharp cheddar cheese, and garlic-infused olive oil. The result is a rich, savory, and comforting appetizer that is completely gentle on your stomach. It makes a perfect warm snack for a game day party or a cozy movie night for two.

Jump to Recipe

Low FODMAP Spinach Dip Ingredients

2 cups fresh spinach, finely chopped
4 oz lactose-free cream cheese, softened
1/2 cup lactose-free sour cream
1/2 cup grated cheddar cheese (or mozzarella)
1 tablespoon garlic-infused olive oil
2 tablespoons green parts of scallions, finely chopped
1/4 teaspoon salt (adjust to taste)
1/8 teaspoon black pepper
Optional: 1 tablespoon lactose-free milk (if you prefer a thinner consistency)

How To Make Low FODMAP Spinach Dip

Wilt the spinach: Heat a skillet over medium heat and pour in the garlic-infused olive oil. Add the chopped spinach and sauté for 2–3 minutes until it is soft and wilted.
Drain the liquid: Remove the spinach from the pan. Using a spoon or paper towel, squeeze out as much excess liquid as possible. This prevents the dip from becoming watery.
Melt the dairy base: Lower the heat on the stove. Return the pan to the burner and add the softened cream cheese and sour cream. Stir constantly until the mixture is smooth and combined.
Combine ingredients: Stir the cooked spinach, grated cheese, green scallion tops, salt, and pepper into the creamy mixture.
Simmer and serve: Cook for another 3–5 minutes, stirring frequently, until the cheese is fully melted and the dip is hot. Serve warm, or let it cool slightly if you prefer a thicker texture.

Recipe Tips

Use Softened Cream Cheese: Ensure your cream cheese is at room temperature before adding it to the pan. Cold cream cheese can be lumpy and difficult to melt smoothly into the sour cream.
Green Onion Tops Only: For a low FODMAP diet, it is crucial to use only the green parts of the scallions. The white bulbs contain fructans, which can trigger digestive issues, while the green tops are safe and flavorful.
Grate Your Own Cheese: Pre-shredded cheese often contains anti-caking agents like potato starch, which can make your dip grainy. Grating a block of cheddar yourself ensures a silky, smooth melt.
Frozen Spinach Option: You can substitute fresh spinach with frozen spinach. Thaw it completely and squeeze it very dry in a clean kitchen towel before adding it to the cream cheese mixture.

What To Serve Low FODMAP Spinach Dip

This rich dip demands sturdy, crunchy dippers. Serve it warm with low FODMAP options like corn tortilla chips, plain rice crackers, or gluten-free pretzels. For a healthier twist, use fresh vegetable sticks such as carrots or red bell peppers. It also tastes delicious spread over toasted gluten-free bread or baguette slices.

How To Store Low FODMAP Spinach Dip Leftovers

Refrigerate: Transfer any leftovers to an airtight container and store them in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.
Freeze: Freezing is not recommended. Dairy-based dips containing sour cream and cream cheese tend to separate and become grainy when thawed and reheated.

Low FODMAP Spinach Dip Nutrition Facts

Serving Size: 1/4 Cup
Calories: 145 kcal
Total Fat: 12g
Saturated Fat: 7g
Cholesterol: 35mg
Sodium: 220mg
Total Carbohydrate: 3g
Dietary Fiber: 0.5g
Sugars: 1g
Protein: 5g

Frequently Asked Questions

Is cheddar cheese low FODMAP? Yes, cheddar cheese is naturally low in lactose. During the cheesemaking process, most of the lactose is drained away with the whey. Most people with lactose intolerance can tolerate small servings of cheddar.
Can I bake this dip instead? Yes. You can mix all the ingredients in a bowl, transfer them to a small baking dish, and bake at 350°F (175°C) for 15–20 minutes until bubbly and golden on top.
Can I make this ahead of time? You can prepare the dip up to 2 days in advance. Store it in the fridge, then reheat it slowly in a saucepan or the microwave, adding a splash of lactose-free milk if it has become too thick.
Where can I find garlic-infused oil? Most large grocery stores carry garlic-infused olive oil in the oil and vinegar aisle. You can also make your own, but it is safer for FODMAP diets to buy commercial brands or consume homemade versions immediately due to food safety risks with homemade garlic oil storage.

Try More Recipes: