Creamy Mediterranean Spinach Feta Casserole Recipe With a Protein-Rich Secret Ingredient by Elisa Schmitz

Spinach and feta cheese are a delicious combination, and they come together beautifully in this easy Mediterranean spinach feta casserole recipe. This cheesy casserole recipe is not only delicious but also nutritious thanks to fresh, farm-to-table, plant-based ingredients – as well as a secret ingredient that gives it a serious protein punch.

What is this mystery ingredient? Cottage cheese! Believe it or not, cottage cheese is low in fat and calories while providing protein, calcium and other nutrients. In fact, cottage cheese is one of the healthiest cheeses you can eat. Bonus: this creamy casserole includes two other flavorful cheeses as well (including my favorite: feta cheese).

Here's your simple shopping list for this gluten-free spinach feta vegetable crustless casserole: fresh spinach, red bell pepper, feta cheese, cottage cheese, Parmesan cheese, heavy whipping cream, eggs, onion, olive oil, garlic powder, paprika, turmeric, nutmeg and Mediterranean seasoning. You cook the onions, red pepper and spinach in the olive oil until soft. Then everything is mixed together, poured into a casserole dish and baked until golden brown.

This vegetarian casserole is similar to a crustless quiche recipe, so you can serve it for breakfast or brunch, or as a light lunch or dinner with your favorite proteins or side dishes. So easy and so delicious!

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Cuisine: American / Mediterranean
Prep Time: 15 minutes
Cook Time: 45 minutes (ovens vary)
Total Time: 1 hour
Servings: 9

Ingredients

• 1/4 cup extra virgin olive oil
• 1/2 cup sweet onion, diced
• 1 red bell pepper, diced (about 1 cup)
• 16 ounces fresh spinach, washed and dried
• 1/2 cup feta cheese, crumbled
• 2 cups low-fat cottage cheese
• 1/3 cup grated Parmesan cheese
• 1 cup heavy whipping cream
• 4 eggs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon turmeric
• 1/8 teaspoon nutmeg
• 1/2 teaspoon Mediterranean seasoning

Helpful Products

• Cutting Board
• Chef Knife
• Measuring Cups
• Measuring Spoons
• Skillet
• Salt and Pepper
• Baking Dishes
• Mixing Bowl
• Nonstick Cooking Spray
• 13x9-inch Baking Pan

Recipe Notes

• Make ahead if you are meal planning, and refrigerate for up to four days.

• For best results, allow to cool for about 10 minutes before serving.

• Store leftovers in the refrigerator and reheat in the microwave.

• If you want a thicker casserole, bake it in a smaller baking dish. This will affect cooking time.

Here's how to make it:

1. In a large saucepan, add the olive oil, onion and red pepper. Cook for about 3 minutes.
   
2. Add the spinach and cook until wilted, about 2 minutes.
   
3. Remove from heat and stir to combine vegetables. Allow mixture to cool for a few minutes.
   
4. In a large mixing bowl, add the cheeses, heavy whipping cream, eggs and seasonings. Stir to combine.
   
   
5. Add the vegetable mixture to the cheese mixture. Stir to combine.
   
6. Pour the combined mixture into a 13x9-inch casserole dish that's been sprayed with cooking spray.
   
7. Place baking dish in a preheated 350-degree F oven and bake for about 40 minutes, or until it's set and cooked through. Dish should be golden brown and solid throughout.
   
8. Allow to cool for about 10 minutes before serving.
   

Nutrition Facts Per Serving

Calories: 223

Total Fat: 16.4g

Saturated Fat: 7g

Cholesterol: 105mg

Sodium: 426mg

Total Carbohydrate: 6.5g

Dietary Fiber: 1.5g

Total Sugars: 1.9g

Protein: 13.8g

Vitamin D: 14mcg

Calcium: 189mg

Iron: 2mg

Potassium: 414mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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13x9-inch Baking Pans

Skillets

Measuring Cups

Measuring Spoons

Salt and Pepper

Nonstick Cooking Sprays

Mixing Bowls

Chef Knives

Cutting Boards

Mediterranean Seasoning

Olive Oil

Garlic Powder

Ground Turmeric $3 & Up

Ground Paprika

Nutmeg

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