Spinach Casserole with Feta Cheese
If you’re searching for a delicious and healthy meal, look no further than Spinach Casserole with Feta Cheese. This savory dish blends the nutritional power of spinach with the creamy tang of feta cheese, making it perfect for both flavor enthusiasts and health-conscious eaters. With its simple ingredients and vibrant flavors, it’s a must-try recipe inspired by Mediterranean and Middle Eastern cuisines.
Why You’ll Love Spinach Casserole with Feta Cheese
This dish not only tastes incredible but is packed with essential nutrients that benefit your body. Spinach is a rich source of vitamins A, C, and K, iron, magnesium, and fiber, supporting everything from immune function to heart health. Feta cheese adds calcium and phosphorus, essential for maintaining strong bones, and provides a tangy, rich flavor.
Mediterranean and Middle Eastern Roots
The combination of spinach and feta cheese originates from Mediterranean cuisine, especially in Greek recipes like spanakopita, a spinach and feta pie. Similar flavors can be found in Middle Eastern dishes, where spinach is commonly paired with local cheeses and herbs, reflecting the regional focus on fresh, wholesome ingredients.
Health Benefits of Spinach and Feta Cheese
- Spinach is packed with vitamins and minerals, particularly iron, which supports energy levels and overall well-being. Cooking spinach boosts your body’s absorption of iron, and pairing it with vitamin C-rich ingredients, like a squeeze of lemon juice, enhances these benefits.
- Feta cheese, though higher in sodium, provides calcium and conjugated linoleic acid (CLA), which may help improve body composition.
How to Make Spinach Casserole with Feta Cheese
Ingredients:
- 1 pound fresh spinach, washed and chopped
- 1 cup crumbled feta cheese
- ½ cup cottage cheese
- 2 large eggs, beaten
- ¼ cup Parmesan cheese, grated
- 1 small onion, finely diced
- 2 cloves garlic, minced
- ¼ teaspoon nutmeg
- Salt and pepper to taste
- Preheat the oven to 350°F (175°C) and lightly grease a baking dish.
- Sauté the onion and garlic in a pan until soft. Add the spinach and cook until wilted. Let the mixture cool slightly.
- Combine the spinach mixture with the feta, cottage cheese, eggs, Parmesan, nutmeg, salt, and pepper in a large bowl.
- Transfer the mixture to the prepared baking dish, smoothing the top.
- Bake for 20-25 minutes or until the casserole is set and the top is lightly golden.
- Serve warm with crusty bread or a fresh salad.
Serving Suggestions for Spinach Casserole
This versatile dish can be served in multiple ways:
- As a Main Dish: Pair with a lemon vinaigrette salad to balance the richness of the cheese.
- As a Side Dish: Complement it with grilled meats like chicken or lamb.
- For Brunch: Serve alongside poached eggs and smoked salmon for a gourmet meal.
Variations and Modifications
One of the best things about this recipe is how easy it is to modify based on dietary needs:
- Vegan Version: Use vegan feta and Parmesan, and replace the eggs with a vegan egg substitute.
- Gluten-Free: Skip any breadcrumbs or replace them with a gluten-free option.
- Low-Salt: Opt for low-sodium feta cheese and add herbs like dill for extra flavor.
Common Questions About Spinach Casserole
- Can I make this casserole ahead of time? Yes! Assemble the casserole and refrigerate it overnight. Bake as directed the next day, adding a few extra minutes if cold.
- How do I store and reheat leftovers? Leftovers can be refrigerated in an airtight container for up to three days. Reheat in the oven or microwave.
- Can I freeze spinach casserole? Yes, either bake and freeze it after cooling or freeze it unbaked. Thaw before baking or cook straight from frozen.
- How can I add more protein? Add cooked chicken, turkey, or tofu to boost the protein content.
- Can I make this dish lower in fat? Use low-fat cheeses and replace butter with olive oil for a healthier version.
Conclusion
Spinach casserole with feta cheese is an easy-to-make, flavorful dish with a rich cultural history and nutritional benefits. Whether you’re looking for a healthy family dinner or a special brunch dish, this casserole is sure to please. Explore more delicious, nutritious recipes on our Healthy Spinach Recipes board on Pinterest!
Optimize your diet with this simple, versatile recipe that perfectly aligns with the principles of the Mediterranean diet—a culinary tradition renowned for its health benefits.
Spinach Casserole with Feta Cheese
Equipment
- Mixing Bowls
- 9×9-inch or 9×13-inch baking dish
- Whisk
- Skillet (optional for sautéing fresh spinach)
- Knife and Cutting Board
- Oven mitts
- Spoon or spatula
Ingredients
- 16 oz frozen spinach (thawed and drained) or 1 lb fresh spinach (sautéed and drained)
- 16 oz frozen spinach thawed and drained or 1 lb fresh spinach (sautéed and drained)
- 1 cup crumbled feta cheese
- 1 cup ricotta cheese
- ½ cup grated Parmesan cheese
- 2 large eggs
- 1 small onion finely chopped (optional)
- 2 cloves garlic minced
- 1 tsp dried oregano
- ½ tsp nutmeg optional
- Salt and pepper to taste
- 1 tbsp olive oil for sautéing fresh spinach or onions
- ½ cup breadcrumbs optional for topping
- 2 tbsp melted butter optional for breadcrumbs
Instructions
- Preheat the oven: Preheat your oven to 350°F (175°C). Lightly grease a 9×9-inch or 9×13-inch baking dish.
- Prepare the spinach:
- If using frozen spinach, make sure it is fully thawed, and press out as much excess water as possible.
- If using fresh spinach, sauté it in a skillet with 1 tablespoon of olive oil until wilted. Drain any excess moisture and set aside.
- Sauté onions and garlic (optional):
- In the same skillet, sauté the chopped onions in a little olive oil until soft, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant. Set aside.
- Mix the filling:
- In a large mixing bowl, combine the spinach, feta cheese, ricotta cheese, Parmesan cheese, eggs, and the sautéed onion and garlic (if using). Stir well to combine.
- Add the oregano, nutmeg (if using), salt, and pepper. Mix thoroughly to ensure even distribution of ingredients.
- Transfer to baking dish:
- Pour the spinach mixture into the prepared baking dish and spread it evenly.
- Optional breadcrumb topping:
- If you want a crunchy topping, combine the breadcrumbs with melted butter in a small bowl. Sprinkle this mixture evenly over the spinach casserole.
- Bake:
- Bake the casserole in the preheated oven for 30-35 minutes, or until the top is golden brown and the casserole is set.
- Cool and serve:
- Allow the casserole to cool for about 5 minutes before slicing and serving.
Notes
- For a creamier texture, you can add a cup of cream or half-and-half to the mixture before baking.
- This casserole pairs well with roasted chicken or grilled meats, but it can also be enjoyed as a vegetarian main course.
- You can add other vegetables like sautéed mushrooms or bell peppers for extra flavor.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated in the oven or microwave.
