Instant Pot Healthy Spinach Artichoke Dip

spinach artichoke dip in a white bowl being scooped with a wooden spoon

5 from 1 review

Super creamy Spinach Artichoke Dip made with good-for-you ingredients and lots of vegetables.


  • 4 cups small cauliflower florets (or use a 12 oz bag of prewashed)
  • 2 garlic cloves
  • ½ cup white cheddar cheese (plus extra for topping)
  • ¼ cup shredded parmesan cheese (plus extra for topping)
  • 1 tablespoon olive oil
  • ¾ teaspoon salt
  • ½ teaspoon Dijon mustard
  • 6 ounces fresh spinach
  • ½ cup whole milk or 2% Greek yogurt or sour cream
  • 1 (14-ounce) jar whole artichoke hearts in oil, drained, patted dry, and chopped
  • ⅓ cup chopped scallions
  • Pinch of red pepper flakes
  • Toasted baguette or crackers, for serving
  • Chopped parsley for garnish, optional, to make it pretty


  1. Preheat the oven to 450°F and spray a baking dish with nonstick cooking spray.  This dish could be a  1 ½ quart dish, pie plate, 8×8 pan, etc. 
  2. Add 1 cup of water to the pressure cooker pot.  Place cauliflower and garlic in a steamer basket and place it inside the pot.
  3. Secure the lid and turn pressure release knob to a sealed position.  Cook at high pressure for 2 minutes.
  4. When cooking is complete, use a quick release.
  5. Dump cauliflower and garlic into a blender and add white cheddar cheese, parmesan cheese, olive oil, salt, and dijon mustard.  Blend until smooth, set aside to cool.
  6. Press sauté on the Instant Pot to bring water to a simmer.  Add spinach to the boiling water to wilt, (this will take about 30 seconds) then use a slotted spoon to scoop it from the water and place it on a paper towel-lined plate.  Let it cool a bit so you can handle it (you can put it in the fridge or freezer to speed this up). Use a clean towel or paper towels to squeeze extra water out of the spinach, then roughly chop.
  7. To a large bowl add cauliflower cheese sauce, spinach, yogurt, chopped artichoke hearts, and scallions.  Stir to combine.
  8. Spread the mixture into the prepared baking dish and top with a bit more cheddar and parmesan cheese.  Add a sprinkle of red pepper flakes.
  9. Bake for 10 minutes until the cheese is browning and it’s lightly bubbling.  If you let it bubble too aggressively, the yogurt could break/separate.
  10. Another option for heating it through is to spread it into a pressure cooker safe dish, add a cup of water to the pressure cooker, place a trivet inside, and set dish with dip on top of the trivet.  Cook at high pressure for 10 minutes, followed by a quick release.  Place under the oven broiler to get that browned, cheesy topping, if desired.
  11. Garnish with chopped parsley to make it pretty and serve with toasted baguette slices or crackers.


  • Definitely use SHARP cheddar cheese.  We don’t use a lot of it here, so we need that strong flavor.
  • Use whole or 2% yogurt.  Lower-fat or fat-free yogurt might separate when it’s heated in the oven (although I haven’t tested this, so it’s possible it could be fine).  Full-fat sour cream will also work.
  • Also a great dip for raw veggies or crackers. 
  • I prefer to BAKE the final dish because I simply can’t resist the top layer of browned cheese, but you can definitely heat it up in the Instant Pot.  Make sure to use a pressure cooker safe dish and follow the alternative directions above.
  • The dip can be made a couple of days in advance and heated through in the oven or pressure cooker right before serving.

Keywords: Instant Pot Spinach Artichoke Dip, Healthy Spinach Artichoke Dip, Healthy Appetizer