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Diabetes-Friendly Cookout Week: Spinach Dip Appetizer

Just in time for your Labor Day cookout

Laura KolodjeskiLaura Kolodjeski

For many, Labor Day is the sure sign that summer has come to a close and what better way to celebrate the transition from summer into fall than with one last barbeque. Labor Day is the perfect long weekend to enjoy with family and friends and one of the best times of the year to have a cookout.

In honor of the holiday weekend, I thought it would be both fun and helpful to share an entire cookout menu filled with diabetes-friendly dishes. To get your appetites wet for this weekend’s festivities, I’ll share four new dishes – one each day, Monday through Thursday, of this week.

Starting things off right, today’s dish is a tasty appetizer I found on the American Diabetes Association’s website. If you’re anything like me, you want to make a good impression with the appetizer, but you don’t want to spend all the time in the world on the first course. One appetizer that always seems to disappear quick is spinach dip. And one of my favorite ways to serve and eat spinach dip is in a round loaf of bread.  This recipe replaces more carb-heavy breads with a pumpernickel, making it more diabetes-friendly than a traditional spinach dip recipe.

Spinach dip in a pumpernickel loaf


1 large round loaf pumpernickel bread
1 1/2 cups plain nonfat yogurt or fat-free sour cream
1 cup Miracle Whip Light
1 pkg dried vegetable soup mix
3 10 oz pkgs chopped frozen spinach
1 8 oz can sliced and drained water chestnuts


1. 3 hours before serving, mix together yogurt, Miracle Whip Light and soup mix in a medium bowl.

2. Thaw spinach in microwave, squeeze out all excess water.

3. Chop spinach into small pieces and stir into mixture. Refrigerate for 3 hours.

4. Using a knife, hollow out a large hole in the pumpernickel round. Fill hole with dip, then cube the bread you’ve removed to serve on the side for dipping.

5. When the cubes are gone, invite guests to tear bread from the bowl.

Nutritional Information

The serving size is 2 Tbsp of dip with 3 cubes of bread.

Calories: 80
Calories from Fat: 23%
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 290 mg
Protein: 3 g
Total Carbohydrate: 13 g
Fiber: 2.3 g
Sugars: 2 g

As the Association explains, this recipe may not necessarily be appropriate for all people living with diabetes. And, it’s a good idea to round out your meal with a meat or meat substitute and at least three servings of vegetables. So, it’s important to talk to your certified diabetes educator and/or nutrition educator to help design a holiday meal plan that’s right for you!

Tomorrow, we move onto the second course and feature a fresh and healthy salad.

See you back here tomorrow!

Laura K.

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