Lighter Creamed Spinach Recipe: Low-Fat and Creamy

This healthy creamed spinach is an easy, lightened-up take on a classic holiday side made with just a few simple ingredients.

If you could pick only one side dish for Thanksgiving, what would it be? For me, it would be stuffing — always. But creamed spinach comes close, especially when it’s made lighter and still rich in flavor. This version keeps the creamy texture you love while swapping in plain Greek yogurt and low-fat milk for heavy cream, and uses frozen spinach for convenience. It’s simple, fast, and a great option for a holiday table or weeknight dinner.

What makes this creamed spinach recipe delicious and healthy

• Butter for a touch of richness
• Aromatic shallot and garlic
• Frozen spinach (thawed and well-drained)
• Plain Greek yogurt for creaminess with protein
• Low-fat milk to loosen the yogurt and create a silky sauce
• Grated Parmesan for savory umami
• A pinch of nutmeg to brighten the flavors
• Salt and pepper to taste

How to make this healthy creamed spinach recipe

Heat a large skillet over medium heat and add ½ tablespoon butter. When the butter melts, add 1 minced shallot (or ⅓ cup finely chopped yellow onion) and 2 minced garlic cloves. Sauté until softened and fragrant, about 2 minutes. Add a 10-ounce bag of frozen spinach that has been fully thawed and well-drained. Reduce the heat to medium-low and warm the spinach, stirring occasionally, until any excess moisture has mostly evaporated.

While the spinach is warming, whisk together ½ cup plain Greek yogurt, ½ cup low-fat milk (or milk of your choice), ⅓ cup grated Parmesan, a pinch of nutmeg, ½ teaspoon salt, and ¼ teaspoon black pepper in a bowl. The most important step is tempering the yogurt so it doesn’t separate: add spoonfuls of the hot spinach into the yogurt mixture one at a time, stirring after each addition, until about half of the spinach has been incorporated. This gradually brings the temperature of the yogurt up and prevents curdling. Once tempered, pour the yogurt-spinach mixture back into the skillet, stir to combine, and continue cooking on low until everything is heated through, about 3–5 minutes. Taste and adjust seasoning, and finish with an extra sprinkle of Parmesan if desired.

Pro Tips

• Do not skip tempering the yogurt. Adding hot spinach directly to yogurt will likely cause it to break and become watery or grainy.
• For a silkier texture, add an extra 2–4 tablespoons of milk and another tablespoon of yogurt and Parmesan.
• If your spinach is watery in the pan, keep cooking over medium-low without a lid until the liquid reduces — this concentrates the flavor and prevents a runny sauce.
• Use freshly grated Parmesan when possible; it melts more smoothly and delivers better flavor than pre-grated varieties.

FAQs

My yogurt became watery or lumpy when added to the pan. What happened?

That usually means the yogurt was exposed to heat too quickly and curdled. Tempering — slowly combining hot spinach into the yogurt — is what prevents the dairy from breaking. Keep the pan on low heat while you finish the dish to maintain a smooth texture.

Can I use fresh spinach instead of frozen?

Yes. Fresh baby spinach works well, but you’ll need more volume: start with about 1 pound, and cook it down in the skillet with the shallot and garlic. You may need to add it in batches so it wilts evenly. Once wilted and reduced, proceed with the recipe as written.

My spinach turned out watery. What did I do wrong?

If you used frozen spinach, make sure it was fully thawed and squeezed dry. I often thaw mine overnight in the refrigerator and press it between clean hands or a towel to remove excess water. If it’s watery in the pan, continue cooking uncovered until the liquid evaporates before adding the yogurt mixture.

Money-Saving Tips for this Healthy Creamed Spinach Recipe

Buy frozen. Frozen spinach is typically cheaper than fresh and saves prep time. It’s also picked and flash-frozen at peak freshness.
Buy larger containers of yogurt. Purchasing plain Greek yogurt in larger tubs often lowers the per-serving cost compared to single-serve cups — just make sure you’ll use it so it doesn’t go to waste.
Prep yourself. Minced garlic and chopped shallots are easy to prepare at home and cost less than pre-minced or pre-chopped options.

More side dish recipes

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

Did you make this recipe? Leave a comment and rating to tell me 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