Easy Spinach and Feta Casserole (Keto & Low Carb)

Have you ever wondered if it is possible to eat a meal that tastes like a decadent Mediterranean pastry but actually helps you stay on track with your health goals? Most people think that savory, cheesy pies have to be full of heavy crusts and carbs. But what if you could ditch the flour and keep all the flavor? This Spinach and Feta Casserole is the answer to that question. It is a dish that feels like a cheat meal but is actually packed with vitamins and healthy fats.

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This recipe is special because it captures the soul of a traditional Greek spanakopita without the high-carb phyllo dough. It is a crustless wonder that relies on eggs and cheese to create a firm yet creamy texture. Whether you are following a strict ketogenic diet or just want to get more greens into your family, this dish is a winner.

• Difficulty Level: Very Easy. If you can crack an egg and stir a bowl, you can make this.
• Prep Time: 10 minutes
• Cook Time: 35 to 40 minutes
• Total Time: About 50 minutes
• Servings: 6 large squares

Essential Ingredients

To make this delicious Spinach and Feta Casserole, you will need a few simple items from the grocery store. Using high-quality cheese makes a big difference in the final taste.

• Frozen Chopped Spinach: 20 ounces (two standard bags or boxes). Make sure it is thawed and squeezed very dry.
• Feta Cheese: 1.5 cups, crumbled. Look for feta in brine for the best moisture and saltiness.
• Eggs: 6 large eggs. These act as the glue for the casserole.
• Heavy Cream: 1/2 cup. This adds richness and a silky mouthfeel.
• Green Onions: 4 stalks, thinly sliced. This gives a mild onion flavor without being too sharp.
• Garlic: 3 cloves, minced fine.
• Shredded Mozzarella or Monterey Jack: 1 cup. This helps create that golden brown crust on top.
• Salt: 1/2 teaspoon (be careful, as feta is already salty).
• Black Pepper: 1/2 teaspoon.
• Dried Dill: 1 teaspoon. Dill is the secret ingredient that makes the spinach pop.
• Butter or Olive Oil: 1 tablespoon for greasing the pan.

Substitutions and Variations

If you do not have everything on the list, do not worry. You can swap the heavy cream for full-fat Greek yogurt if you want a bit of a tang. If you do not like feta, you can use goat cheese or even small curd cottage cheese. For a dairy-free version, use a plant-based shredded cheese and coconut cream, though the flavor profile will change slightly.

Step-by-Step Instructions

1. Preheat and Prep: Set your oven to 375 degrees Fahrenheit. While the oven heats up, grease a 9×9 inch baking dish with butter or olive oil.
2. Dry the Spinach: This is the most important step. If the spinach is wet, the casserole will be soggy. After thawing the spinach, wrap it in a clean kitchen towel and squeeze it over the sink until no more water comes out.
3. Whisk the Liquids: In a large mixing bowl, crack the 6 eggs. Add the heavy cream, salt, pepper, and dried dill. Whisk until the mixture is light and bubbly.
4. Add the Aromatics: Stir in the minced garlic and the sliced green onions.
5. Fold in the Solids: Add the squeezed spinach and the crumbled feta cheese to the egg mixture. Use a large spoon or spatula to break up any big clumps of spinach so it is evenly distributed.

Assembly and Presentation

To assemble the Spinach and Feta Casserole, pour the mixture into your prepared baking dish. Use the back of your spoon to level the top so it is flat.

Sprinkle the shredded mozzarella evenly over the top. This layer of cheese will melt and brown, creating a beautiful “lid” for the casserole.

Cooking Tip: Bake for 35 to 40 minutes. You will know it is done when the center does not jiggle when you shake the pan, and the edges are starting to turn a dark golden brown.

Presentation Tip: Let the casserole sit for at least 10 minutes before cutting it. This allows the eggs to set firmly so you get clean, beautiful squares. Garnish with a sprig of fresh parsley or a few extra crumbles of feta before serving.

Storage and Make-Ahead Tips

This recipe is a dream for meal prep. You can make it on a Sunday and have breakfast or lunch ready for the whole week.

• Fridge: Store leftovers in an airtight container for up to 4 days.
• Freezer: You can freeze the cooked squares. Wrap them individually in plastic wrap and place them in a freezer bag. They stay fresh for up to 2 months.
• Reheating: To keep the texture best, reheat in the oven at 350 degrees for 10 minutes. If you are in a rush, a microwave works fine; just heat in 30-second intervals until warm.

Creative Variations

Once you master the base recipe, you can get creative with these ideas:

• The Meat Lover: Add 1/2 cup of cooked, crumbled bacon or diced ham to the mix.
• The Spicy Kick: Add 1/4 teaspoon of red pepper flakes to the egg mixture.
• The Veggie Loaded: Add 1/2 cup of sautéed mushrooms or roasted red peppers.
• The Mediterranean: Add 1/4 cup of chopped Kalamata olives and a few sun-dried tomatoes.

Health Benefits of this Casserole

This dish is not just tasty; it is a powerhouse of nutrition. Spinach is loaded with iron, vitamin K, and magnesium. By skipping the crust, you remove processed flours and unnecessary sugars. This makes it an excellent choice for anyone looking to manage their blood sugar or lose weight. The high protein content from the eggs and cheese will keep you feeling full for a long time, so you won’t be reaching for snacks an hour after your meal.

Conclusion

The Spinach and Feta Casserole is a testament to the fact that healthy eating does not have to be boring or difficult. It brings together the salty punch of feta with the earthy goodness of spinach in a way that feels fancy enough for a brunch party but is easy enough for a Tuesday night dinner.

Do not be afraid to experiment with different herbs or cheeses to make it your own. The more you cook it, the more you will find ways to adapt it to your specific tastes. Give this recipe a try this week and enjoy a guilt-free, flavorful meal that the whole family will love.

FAQs

Can I use fresh spinach instead of frozen?

Yes, you can. However, you will need a very large amount of fresh spinach (about 20 ounces). You must sauté the fresh spinach in a pan first until it wilts, then squeeze out the moisture just like you would with the frozen kind.

Is this recipe good for weight loss?

Yes. Because it is high in protein and fiber but low in carbohydrates, it fits perfectly into many weight loss plans, especially Keto and Paleo diets.

Why did my casserole turn out watery?

The most common reason for a watery casserole is not squeezing enough liquid out of the spinach. Even if it feels dry, try squeezing it one more time. Spinach holds a surprising amount of water.

Can I make this in muffin tins?

Absolutely. This mixture makes excellent “egg muffins.” Just grease a muffin tin well and bake for about 20 to 25 minutes. These are perfect for on-the-go breakfasts.

What should I serve with this?

This casserole is a complete meal on its own, but it goes great with a simple side salad, some sliced tomatoes, or even a side of cauliflower rice.