Lighter Creamed Spinach Recipe: Rich Flavor, Fewer Calories

This lightened creamed spinach is a simple, healthier take on a classic holiday side—made with just a few everyday ingredients.

If you could only pick one Thanksgiving side, mine would be stuffing. But creamed spinach is close behind—one of my mom’s favorites. I developed this lighter version to keep the familiar creamy flavor while cutting excess fat and calories.

What makes this creamed spinach recipe delicious and healthy

• Butter (small amount for flavor)
• Garlic
• Shallot (or a small yellow onion)
• Frozen spinach (thawed and well drained)
• Plain Greek yogurt (for creaminess with protein)
• Low‑fat milk (or milk of choice)
• Parmesan cheese
• Nutmeg
• Salt and pepper

How to make this healthy creamed spinach recipe

Heat a large skillet over medium heat and add ½ tablespoon butter. When melted, add 1 minced shallot (or ⅓ cup finely chopped yellow onion) and 2 minced garlic cloves. Sauté until softened, about 2 minutes. Add one 10-ounce bag of thawed, well-drained frozen spinach. Reduce the heat to medium-low and cook until the spinach is heated through.

While the spinach warms, combine in a bowl: ½ cup plain Greek yogurt, ½ cup low‑fat milk (or milk of choice), ⅓ cup grated Parmesan, a pinch of nutmeg, ½ teaspoon salt, and ¼ teaspoon pepper. This tempering step is crucial: add spoonfuls of the warm spinach to the yogurt mixture gradually until about half the spinach has been incorporated. Tempering raises the yogurt’s temperature slowly and prevents separation. After mixing in half the spinach, return the full yogurt mixture to the skillet and cook over medium‑low for 3–5 minutes until heated through. Taste and adjust seasoning, then sprinkle with extra Parmesan if desired before serving.

Pro Tips

• Don’t skip the tempering step—slowly warming the yogurt with spinach prevents it from breaking and becoming watery.
• For an even creamier texture, add an extra ¼ cup each of milk, yogurt, and Parmesan.

FAQs

My yogurt separated and looked watery. What went wrong?

Separation happens when cold yogurt is added directly to hot pan ingredients. Tempering—stirring spoonfuls of warm spinach into the yogurt—brings the yogurt up to temperature gradually and prevents curdling. Also keep the pan on medium‑low heat when you finish cooking.

Can I use fresh spinach instead of frozen?

Yes. Start with about 1 pound fresh baby spinach and cook it with the shallot and garlic. You may need to add it in batches since fresh spinach wilts down considerably. Continue the recipe as written once the spinach is cooked and wilted.

My spinach was watery in the pan. How do I fix that?

Be sure frozen spinach is fully thawed and well squeezed before adding. If the pan is watery, continue cooking uncovered over medium‑low until excess liquid evaporates, then proceed with the yogurt mixture.

Money‑Saving Tips for this Healthy Creamed Spinach Recipe

Buy frozen. Frozen spinach is economical and convenient. Buy in bulk. Larger containers of Greek yogurt are often cheaper per ounce if you use it regularly. Prep yourself. Pre-chopped aromatics cost more—mincing your own garlic and shallots saves money.

More side dish recipes:

Basic Mashed Butternut Squash
Garlic Parmesan Smashed Brussels Sprouts
Extra Gingery Roasted Rainbow Carrots

Made this recipe? Leave a comment and rating to share how it turned out!

Lightened Up Creamed Spinach

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• Author: Emily Cooper, RDN
• Total Time: 20 minutes
• Yield: 4 servings
• Diet: Vegetarian