sunset-114558_640As summer days are soon to surrender to autumn ways, we look forward to the welcoming of fall comforting foods. Seasonal snacking can be both warm & delicious and highly nutritious by putting a healthier twist on the indulgences we don't want to miss.

Dive into a creamy and decadent dip this month, created with protein packed spinach greens, fiber rich spaghetti squash, coconut yogurt and the best low-fat digestible cheeses.


Kelli Rose

Tasty Tip Chef


Creamy Spinach Spaghetti Squash Dip

Prep time: 1 hour

Yield: Medium Bowl of dip


  • Spaghetti Squash, cooked & string scraped (see description)
  • Garlic cloves, minced 4
  • Spinach, cooked 1 cup
  • Cayenne pepper 1 pinch
  • Sea salt 1 pinch
  • Plain coconut yogurt 1/2 cup
  • Goat cheese 1 package
  • Mozzarella cheese, part skim 1 cup
  • Parmesan cheese 1/2 cup

Squash Preparation:

Pre-cook spaghetti squash* (1 cup is equivalent to 1/4 of a whole squash)spinich dip

  1. Pre-heat oven to 425 F
  2. Cut squash into 2 halves, remove seeds & fiber
  3. Lightly spray oil (olive, macadamia nut, coconut oil) over halves and the baking sheet, placing cut sides down.
  4. Bake for 30-40 minutes, remove, flip halves over to cool
  5. Scrape squash halves with a fork to remove flesh in long strains and transfer to a bowl to cool further
  6. Absorb extra moisture from squash by wrapping the strands in a clean towel and gently massaging/squeezing it out.

*cooked spaghetti squash can be refrigerated for up to 5 days

Dip preparation:

  1. In a medium saucepan, combine coconut yogurt and cheeses, stir over medium heat to melt
  2. Stir in spinach and spaghetti squash and cook for 1-2 minutes over low heat until well combined and creamy texture.
  3. Stir in minced garlic and remove from heat.
  4. Season with cayenne pepper and sea salt, to taste.

Serve with Gluten Free crackers or fresh crunchy veggies such as celery sticks, carrots and sweet bell pepper dippers.

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