How to make a healthier Artichoke Jalapeno Dip that is good for you, seriously

Artichoke Jalapeño Dip | A seriously delicious healthy dip! Buried in those artichoke hearts are lots of antioxidant power and the yogurt and Parmesan cheese supply protein and calcium. What's missing are the calories and fat.

Artichoke Jalapeño Dip with a healthy twist. Taking bar food to delish and nutrish with yummy yogurt and awesome artichokes!

Bring the bar menu home

Nearly every bar menu has an artichoke (or spinach) dip. But I’m just not inspired to load a chip with the mayo, sour cream, and cream cheese that carry a few morsels of artichoke.

So I improved the dip. Deliciously. How do I know? I served it to friends while we were having cocktails. After we finished I asked what they thought of the dip.

“Really good.”

“Yum. I like this.”

Then I told them what they were eating. A healthified version of artichoke dip.


“No way!”

Artichoke Jalapeño Dip in bowl with radish and cucumber

Artichoke Jalapeno Dip, better-for-you bar food

Artichoke Jalapeño Dip – the seriously good-for-you dip

Seriously, this dip is good for you. Buried in those artichoke hearts is lots of antioxidant power and the yogurt and Parmesan cheese supply protein and calcium. What’s missing are the calories and fat. About a third of the calories of store bought! Plus yogurt and artichokes add probiotic benefits. Hello, Healthy!

Artichoke nutrition

One large artichoke has about 5 grams of fiber with only 25 calories, and is a good source of vitamin C, folate, and magnesium. Artichokes are packed with beneficial plant compounds, but they don’t last too long, so plan to eat them within a couple days of purchase. Keep them refrigerated until you’re ready to cook them. If you want to cook fresh artichokes, see my slow-cooker recipe.

How to strain yogurt

To strain yogurt, line a strainer or colander with coffee filters, paper towels, or cheese cloth. Spoon yogurt into strainer. Set the strainer over a bowl. The bowl size should allow the strainer to be raised off the bottom of the bowl to it’s not sitting in the drained liquid. Cover with plastic wrap and refrigerate 12-24 hours. The goal is to remove as much of the liquid whey as possible so the spread stays thick, not runny. Yogurt without gelatin or thickeners are preferred for straining. You end up with Greek yogurt or labnah. ‘Course, you can buy Greek yogurt and make it easier and faster!

  • Drain artichokes and pat dry. This helps keep the dip from getting watery.
  • Use the leftover artichoke hearts in salad, scrambled eggs, egg salad, pasta or on pizza.
  • Chopped spinach can be substituted for artichokes.

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bowl of artichoke jalapeno yogurt dip with carrots and radishes

If there is any left, I spread it on toast for breakfast or lunch!

Artichoke Jalapeño Dip on toast

Spread it on toast? Yep!

A couple of better-for-you dips

Find yo’self some cute lil dip bowls on Etsy.

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Artichoke Jalapeno Dip

If using conventional yogurt, every brand of yogurt is different. You might need to start with 3 cups of yogurt to end up with 1 1/2 cups strained yogurt.

  • Author: Judy
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 cups 1x
  • Category: Appetizer, Snack
  • Method: no cook
  • Cuisine: American


  • 1 1/2 cups plain yogurt, Greek-syle
  • 1 cup water-packed artichoke hearts, drained, patted dry, chopped
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons jalapeño, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon olive oil


  • Mix: ingredients together. Cover and refrigerate a couple hours before serving. Drizzle with olive oil before serving.


  • Serving Size: 2 tablespoons
  • Calories: 45

Keywords: healthy dip, snack, artichoke, bar food

Artichoke Jalapeño Dip | A seriously delicious healthy dip! Artichokes, yogurt, Parmesan cheese plus protein and calcium. I LOVE this dip!

Healthy Artichoke Jalapeño Dip


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  7. I love this recipe as is but couldn’t find greek yogurt that wasn’t fat free so I replace 1/3 of yogurt with organic cream cheese and also added 1/8 tsp. of cayenne, turmeric and pinch of red pepper flakes. Purrrfect! Thank you so much for the recipe!!!!

    1. Author

      Hi Deanna, sounds like you made great adjustments. Glad it worked for you.
      Thanks for stopping by,

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