Indulgent High-Protein Mediterranean Casserole Recipe Is Nutritious & Delicious by Elisa Schmitz
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I love the flavors of the Mediterranean. Ingredients like feta cheese, dill, spinach, peppers and Parmesan cheese – especially when combined – are just delicious. The bonus is that they're nutritious, too. All of those ingredients (and more) come together in this cheesy high-protein Mediterranean casserole pie recipe.
This crustless casserole recipe with spinach and feta is loaded with Mediterranean flavor and is a wonderful addition to a Mediterranean diet. It includes the health benefits of spinach, the health benefits of peppers and the health benefits of feta (here's why feta is among the healthiest cheeses). It's also high in protein, which is a huge plus.
To make this crustless Mediterranean-inspired casserole, you'll need to gather the following wholesome ingredients: extra virgin olive oil, onion, red bell pepper, fresh spinach, flour, baking powder, sea salt, milk, eggs, butter, fresh dill, shredded mozzarella cheese, feta cheese and shredded Parmesan cheese.
This flavorful casserole is so versatile, it can be served for any meal of the day: breakfast, brunch, lunch or even as a vegetarian dinner with your favorite side dishes (or as a side dish with your favorite proteins). A multitasking meal you can feel good about!
Cuisine: Mediterranean / American
Prep Time: 10 minutes
Cook Time: 45 to 50 minutes
Total Time: 55 to 60 minutes
Servings: 6
Ingredients
- 2 tablespoons extra virgin olive oil
- 3/4 cup onion, diced
- 3/4 cup red bell pepper, diced
- 12 ounces fresh baby spinach
- 1 cup flour (all-purpose or gluten-free flour)
- 1 teaspoon baking powder
- 1 teaspoon sea salt
- 1 cup milk (regular or plant-based)
- 2 large eggs, lightly beaten
- 2 tablespoons unsalted butter, melted
- 2 tablespoons fresh dill, chopped
- 3/4 cup mozzarella cheese, shredded
- 1 cup feta cheese, crumbled
- 3/4 cup Parmesan cheese, shredded
Here's how to make it:
- In a large skillet with sides over medium heat, add the olive oil, onions and peppers. Cook until crisp-tender, about 3 minutes. Add the spinach and cook until wilted and integrated, about 2 minutes. Remove from heat and drain any excess liquid.
- In a large mixing bowl, add the flour, baking powder and salt. Add pepper, to taste, if desired. (To make this casserole gluten-free, use gluten-free flour.)
- Add the milk, eggs and melted butter. Stir to combine. (You can use regular milk or plant-based milk.)
- Add the vegetable mixture along with the dill, mozzarella and feta. Stir to combine.
- Smooth the batter into a parchment paper-lined 10x8-inch baking pan. (I used my medium-sized Le Creuset casserole dish, which measures 10x8 inches.)
- Spread the Parmesan cheese evenly across the top of the casserole.
- Bake in a preheated 375-degree F oven for 40 to 45 minutes. (It should be golden brown and spring back when you press gently on the top.)
- Allow to cool a bit before slicing and serving. Store leftovers in an airtight container in the refrigerator and reheat in the microwave or oven.
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. 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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