This Spinach and Feta Casserole is a savory, cheesy dish packed with the goodness of spinach and the tangy flavor of feta cheese. Perfect as a main dish or a side, this casserole is simple to make and bursting with Mediterranean-inspired flavors. Whether you’re cooking for a family dinner or meal prepping for the week, this dish is a nutritious and satisfying choice!
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Ingredients:
- 2 cups (300 g) fresh spinach, chopped
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 3 large eggs
- 1 cup (240 ml) milk (or cream for a richer version)
- 1 cup (120 g) crumbled feta cheese
- ½ cup (60 g) grated Parmesan cheese
- ½ cup (60 g) shredded mozzarella cheese
- ½ tsp dried oregano
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- ½ cup (60 g) breadcrumbs (optional, for topping)
Directions:
Prepare the Spinach Mixture:
- Preheat your oven to 375°F (190°C) and grease a medium-sized casserole dish.
- Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
Prepare the Egg Mixture:
- In a large mixing bowl, whisk together the eggs and milk.
- Stir in the feta cheese, Parmesan cheese, mozzarella cheese, oregano, salt, and pepper.
Assemble the Casserole:
- Add the spinach mixture to the egg mixture and stir until well combined.
- Pour the mixture into the prepared casserole dish.
- If using breadcrumbs, sprinkle them evenly over the top for a crispy texture.
Bake:
- Bake in the preheated oven for 25-30 minutes, or until the casserole is set and the top is golden brown.
- Remove from the oven and let it cool for 5 minutes before serving.
5 Serving Suggestions:
- Serve as a main dish with a side of crusty bread or garlic toast.
- Pair with a fresh green salad for a light and balanced meal.
- Enjoy alongside grilled chicken or fish for a complete dinner.
- Use as a filling for wraps or pita bread for a quick lunch.
- Serve as a hearty side dish for holiday gatherings or potlucks.
Cooking Tips:
- For a creamier texture, replace milk with half-and-half or heavy cream.
- Add sun-dried tomatoes or roasted red peppers for extra Mediterranean flavor.
- Use frozen spinach if fresh is unavailable—just thaw and squeeze out excess water before using.
- For added protein, mix in cooked quinoa or rice before baking.
- Adjust the seasoning to taste, as feta cheese can be quite salty.
Nutritional Benefits:
- Spinach is rich in vitamins A, C, and K, as well as iron and fiber.
- Feta cheese provides protein and calcium while adding a tangy flavor.
- Eggs are an excellent source of high-quality protein and essential nutrients.
Dietary Information:
- Gluten-free (if breadcrumbs are omitted or replaced with gluten-free options).
- Vegetarian-friendly.
- Not suitable for dairy-free diets unless cheeses are replaced with plant-based alternatives.
Nutritional Facts (per serving, approximate):
- Calories: 220
- Protein: 12 g
- Carbs: 6 g
- Fat: 17 g
- Fiber: 1 g
- Sodium: 450 mg
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) or microwave until warmed through.
- This casserole can be frozen for up to 2 months. Thaw and reheat before serving.
Why You’ll Love This Recipe:
- A quick and easy one-dish meal that’s full of flavor.
- Perfect for vegetarians or anyone looking for a healthy, satisfying dish.
- Customizable with your favorite add-ins like tomatoes, herbs, or other cheeses.
- Works well for meal prep and can be enjoyed for breakfast, lunch, or dinner.
Conclusion:
Spinach and Feta Casserole is a simple yet flavorful dish that’s packed with nutrients and Mediterranean-inspired goodness. Whether you’re looking for a hearty main course or a versatile side dish, this casserole fits the bill. Try it for your next meal and savor the delicious blend of spinach, feta, and cheese in every bite!
10 Frequently Asked Questions with Answers:
- Can I use frozen spinach?
Yes, thaw and squeeze out the excess water before using. - Can I substitute feta cheese?
Yes, goat cheese or ricotta can be used as a milder alternative. - How do I make it dairy-free?
Replace cheeses with dairy-free alternatives and use plant-based milk. - Can I add protein to the casserole?
Yes, cooked chicken, turkey, or quinoa are great additions. - Can I prepare this casserole ahead of time?
Yes, assemble it and refrigerate overnight; bake when ready to serve. - What’s the best cheese combination?
Feta, mozzarella, and Parmesan create a great balance of tangy and creamy flavors. - How do I make it gluten-free?
Skip the breadcrumbs or use gluten-free breadcrumbs. - Can I add other vegetables?
Yes, mushrooms, bell peppers, or zucchini work well. - How do I know when it’s done baking?
The casserole is set when the center is firm, and the top is golden brown. - Can I freeze leftovers?
Yes, freeze portions in airtight containers for up to 2 months. Thaw and reheat before serving.