Introduction
The Spinach and Feta Casserole is a wholesome Mediterranean-inspired dish that combines earthy spinach, tangy feta cheese, and creamy eggs into a satisfying bake. It’s rich in nutrients, bursting with flavor, and incredibly easy to prepare—perfect for a light dinner, meal prep, or a festive brunch centerpiece.
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Ingredients Quantity
Servings: 4–6 portions
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients:
- 2 tablespoons olive oil or butter
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 5 cups fresh spinach (or 2 cups frozen, thawed and drained)
- 200 g (about 7 oz) feta cheese, crumbled
- ½ cup ricotta cheese or cottage cheese (optional for creaminess)
- 4 large eggs
- ½ cup milk (or cream for richness)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon ground nutmeg (optional)
- ½ cup grated mozzarella or cheddar (for a golden crust)
- 2 tablespoons breadcrumbs (optional for topping)
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Instructions
- Preheat Oven: Set your oven to 180°C (350°F). Grease a medium-sized baking dish with a bit of olive oil or butter.
- Sauté Aromatics: In a skillet, heat olive oil over medium heat. Add onions and cook until soft and translucent, about 5 minutes. Stir in garlic and cook for 1 minute.
- Add Spinach: Add fresh spinach to the pan and sauté until wilted (if using frozen, just stir to warm through). Remove from heat and let cool slightly.
- Mix Filling: In a large bowl, whisk eggs and milk together. Stir in feta, ricotta (if using), salt, pepper, and nutmeg.
- Combine: Fold the spinach mixture into the egg-cheese mixture until well blended.
- Assemble: Pour into the prepared baking dish, sprinkle mozzarella or cheddar on top, and optionally dust with breadcrumbs for crunch.
- Bake: Bake for 30–35 minutes, until set and golden on top.
- Serve: Let rest for 5–10 minutes before slicing. Serve warm or at room temperature.
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Origin and Cultural Significance
This dish draws its roots from Greek cuisine, where spinach and feta are a classic pairing—famously used in spanakopita. The casserole form offers a simpler, crustless version of that iconic dish, making it accessible to home cooks worldwide. It’s a comforting, healthy option often served during family gatherings or as a vegetarian main dish.
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Description
The casserole has a creamy interior balanced by the tang of feta and the mild bitterness of spinach. Each bite delivers a warm, savory flavor with a hint of freshness and umami richness. The golden baked top adds a delightful texture contrast.
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Optional Additions
- Sun-dried tomatoes – for a sweet-tart flavor boost.
- Fresh herbs – dill, parsley, or oregano enhance the Mediterranean taste.
- Mushrooms or zucchini – add volume and heartiness.
- Cooked quinoa or brown rice – turn it into a more filling meal.
- A sprinkle of chili flakes – for a mild kick.
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Tips for Success
- Drain spinach thoroughly—excess moisture can make the casserole watery.
- Use high-quality feta for authentic flavor; Greek sheep’s milk feta is best.
- Let the casserole cool before slicing—it firms up as it rests.
- For meal prep, refrigerate leftovers and reheat gently in the oven or microwave.
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Nutritional Information (per serving)
(Approximate values for 1 of 6 servings)
- Calories: 210 kcal
- Protein: 14 g
- Fat: 14 g
- Carbohydrates: 5 g
- Fiber: 2 g
- Calcium: 25% DV
- Iron: 15% DV
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Conclusion and Recommendation
The Spinach and Feta Casserole is proof that comfort food can be both delicious and nutritious. It’s low in carbs, high in protein, and brimming with greens, making it ideal for balanced eating. Serve it alongside a fresh salad or crusty bread for a wholesome, satisfying meal.
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Embracing Healthful Indulgence
This dish celebrates simple, mindful eating—every ingredient contributes nourishment and flavor. It’s indulgence redefined: creamy without being heavy, rich in flavor yet light on the waistline. Perfect for anyone looking to enjoy comfort with a healthy twist.