Lighter Artichoke Cauliflower Dip: A Healthier Game Day Classic

LIghter Artichoke Cauliflower Dip

This post was sponsored by Flatout.

Recently Mr. Mom’s Kitchen asked me where it is, exactly, I “go” when I’m watching college football. The question came on the heels of my confession that I don’t actually watch a single play of a single game, even though my eyes appear fixed on the field.

“I don’t know,” I said, “I just think about other things. I wonder if the cheerleaders are cold in their costumes. Or if the players get their hair pulled when it sticks out of their helmets. And how hard it must be to be the mother of a player. Oh, and I think about what I’ll eat at half time.”

A Healthier Party Dip

This brings me to the topic of game day eating, one of the hallmarks of the football  experience, whether you’re a die-hard fan, or, like me, use the time for quiet contemplation of the unique subculture that is American football. Because the game itself isn’t especially compelling for me, the food has to be. Problem is, typical game day eats aren’t in keeping with my interest in balance and moderation or my desire to avoid a food hangover. Consider the classics — onion dip, nachos, fried potato skins, and of course, artichoke dip — all high in calories and saturated fat. Paula Deen’s version of artichoke dip, for example, has two full cups of mayonnaise and an entire block of cream cheese in a recipe that serves three to four people.

Lighter Artichoke Cauliflower Dip

An Artichoke Dip Makeover

Enter this Hot Artichoke Dip makeover. I’ve lightened the whole thing up, scaled back the saturated fat, and bolstered the dish by adding cauliflower. Combined with the artichokes, the recipe packs in four and one-half cups of vegetables.  Flatout flatbread is the basis for homemade crackers that are ideal for scooping up the hot and tasty dip.  The crackers take about one minute to prep and then bake in the oven alongside the dip. Best of all, there’s no skimping on flavor here. The cauliflower pairs deliciously with the artichokes and Cheddar, so much so that your tailgating guests will never guess they are getting a lightened up spin on this game day classic.

Cauliflower Artichoke dip

If you like this Lighter Artichoke Cauliflower Dip, check out:

Loaded Sweet Potato Nachos

Oven-Baked Chicken Taquitos

Vegan Queso

Healthy Ranch Dip

Lighter Artichoke Cauliflower Dip
5 from 1 vote

Lighter Artichoke Cauliflower Dip with Flatbread Crisps

Switch up your game day eats with a healthy take on a classic artichoke dip. The recipe swaps in lighter versions of sour cream and mayo and adds a hefty serving of cauliflower into the mix. Baked Flatout flatbread crackers are ideal as a low-cal dipper, but you can swap in pita chips or crunchy veggies instead. The whole hot and delicious mess makes for a better-for-you recipe that won't leave you with a food hangover once the football fun is done.

Course Appetizer
Prep Time 17 minutes
Cook Time 35 minutes
Servings 4 servings
Calories 300 kcal
Author Katie Morford


For the Dip

  • 2 teaspoons extra-virgin olive oil, plus more for greasing the baking pan.
  • 3 packed cups small cauliflower florets (about 1/2 medium head cauliflower)
  • One 14-ounce can artichoke hearts packed, in brine, drained about 1 1/2 cups
  • 1/3 cup light sour cream
  • 1/4 cup light mayonnaise
  • 3 tablespoon minced chives
  • 1/2 cup finely grated Parmesan
  • 1 cup coarsely grated sharp Cheddar cheese, divided

For the Flatout Crisps

  • 3 Whole Grain Flatout Flatbreads
  • 2 teaspoons extra-virgin live oil
  • Kosher salt


  1. Preheat oven to 400 degrees F. Lightly grease a 4-cup baking dish with olive oil.
  2. Lay the cauliflower on a baking sheet and drizzle with the 2 teaspoons olive oil. Toss to coat. Roast until just tender and barely brown, about 10 minutes.
  3. Put the cauliflower and artichoke hearts into a food processor with a metal blade and pulse several times to chop into small pieces, like a chunky spread. Transfer to a medium bowl. Add the sour cream, mayonnaise, chives, Parmesan, and half the Cheddar. Transfer to the prepared baking dish and scatter the remaining Cheddar over the top.
  4. Bake until the dip is bubbling and the top begins to turn golden brown, about 25 to 30 minutes. If you want to brown the top further, set it under a broiler for a minute or two.
  5. While the dip is cooking, make the Flatout Crisps. Lay the Flatout flatbreads on 2 baking sheets. Drizzle the olive oil over the top of the flatbreads and use your hand to rub it over the surface. Sprinkle each one generously with salt. Put them into the 400-degree oven and bake until lightly brown around the edges, about 7 minutes. Remove from oven, let cool for a few minutes,and break into cracker-size pieces.
  6. As soon as the Dip is done, serve hot with Flatout Crisps or pita chips on the side.


10.19.2016 at8:34 AM #

Jessica @ Nutritioulicious

I love what you’re thinking about while “watching” football! To me football season is all about the food and this lightened up artichoke dip looks amazing. Love the addition of cauliflower!

10.19.2016 at10:02 AM #


That is a great idea! I just roasted some cauliflower last night and will make this tonight. Watching the debate, which I anticipate will be even more rough and tumble than a football game. Thanks for the recipe.

10.19.2016 at10:02 AM #

Katie Morford

Oh my goodness, yes! Perfect for debate viewing, another spectator sport for sure.

10.19.2016 at10:27 AM #

Sally @ Real Mom Nutrition

Love this, Katie. I live with three males who live for football so several years ago I actually learned how the game works–and now, dare I say, I can actually enjoy watching a game! Though truth be told, sometimes I just bag it completely and say to my guys, “C-ya! I’m going to the mall!”

10.19.2016 at10:27 AM #

Katie Morford

Good for you for getting into the game…and knowing when it’s best to go shoe shopping instead. Mr. Mom’s Kitchen has been pretty successful in indoctrinating the girls in the game of football, so he does have some kindred spirits in the house.

10.19.2016 at11:56 AM #


This sounds incredible!

10.19.2016 at11:56 AM #

Katie Morford

I will confess to eating it for three meals in a row 🙂

10.20.2016 at9:24 AM #

Lauren O'Connor

I was just thinking about Artichoke dip and here it is — a beautifully, lightened up recipe. Just Pinned. : )

10.20.2016 at9:24 AM #

Katie Morford

Oh good. It is so delicious, Lauren. Just made up another batch last night.

10.20.2016 at12:11 PM #

Katie Cavuto

Oh, my, yum! I so badly wish I could eat this but my tummy would hate me for it. I’ll just dream about it instead 🙂

10.21.2016 at8:17 AM #

Kara @ Byte Sized Nutrition

This dip looks incredible! The perfect game-day food (because we all know the most important part of game day is the eats…)

10.21.2016 at11:46 AM #

Lauren Harris-Pincus

Oh, YUM! I love artichoke dip and Flatout so it’s a perfect pairing!

10.21.2016 at5:56 PM #

Marie Spano

This looks amazing!!

10.22.2016 at7:06 AM #

Mandy Enright

Can’t wait to try this recipe – it sounds amazing!

10.23.2016 at5:44 AM #


This looks yummy! And not that much sour cream and mayo so much lighter. I’ve never made artichoke dip but bought some artichoke to make some a while back so I’ll try this. I like adding cauliflower too. And I’m like you, I stare at the screen but I’m not really watching it!

10.24.2016 at2:15 PM #

Pamela Prime

getting the ingredients for this~~
looks delicious! thanks 🙂

10.30.2016 at4:11 PM #

kathleen valdez

This will be perfect for our Volleyball end of season party. yummy!

10.30.2016 at4:11 PM #

Katie Morford

Hope the young athletes enjoy it as much as I do 🙂

10.29.2017 at7:06 PM #


A huge hit at game night! I added a dash of Worcestershire sauce, a heathy glop of hot sauce, and ground black pepper since we didn’t have kiddos with us. It was just as indulgent and delicious as fattier versions!!

10.30.2017 at7:29 AM #

Katie Morford

Oh Good! And how fun. I love all of your additions.

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