Healthy Spinach and Feta Casserole Dish is a nourishing, protein-rich recipe that brings together tender spinach, tangy feta, creamy cottage cheese, and fluffy eggs in one easy bake. This wholesome casserole is naturally gluten free, simple to prepare, and versatile enough for breakfast, brunch, lunch, or a light dinner. If you are looking for a comforting dish that still feels fresh and balanced, this recipe fits beautifully into everyday cooking.
Why You’ll Love This Healthy Spinach and Feta Casserole Dish
This casserole is a favorite for many reasons. It is quick to assemble, made with accessible ingredients, and delivers big flavor without feeling heavy. The combination of spinach and feta gives a classic Mediterranean-inspired taste that feels both familiar and special.
You will also appreciate how flexible this recipe is. It works for busy mornings, meal prep, or feeding a crowd. Because it is crustless, it is lower in carbs than traditional casseroles, yet still satisfying and filling. The eggs and cheeses provide protein, while spinach adds vitamins, minerals, and color.
Another reason to love this dish is how well it fits into a healthy lifestyle. There are no processed ingredients, and you can easily adjust the cheese or butter amounts to suit your needs. It reheats well and tastes just as good the next day, making it perfect for leftovers.
Ingredients for Healthy Spinach and Feta Casserole Dish
This recipe uses simple, wholesome ingredients that come together effortlessly. Each component plays an important role in flavor and texture.
Main Ingredients
- 3 large eggs, lightly beaten
- 2 cups cottage cheese
- 10 oz frozen chopped spinach, thawed and very well drained
- 1/3 cup crumbled feta cheese
- 1/3 cup diced sweet onion
- 1/4 cup butter, melted
- 2 tablespoons grated Parmesan cheese
Seasonings
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon black pepper
- Salt to taste, if needed
Ingredient Notes and Substitutions
Cottage cheese gives this casserole its creamy texture while keeping it lighter than many traditional recipes. If you prefer a smoother consistency, you can blend the cottage cheese briefly before mixing it in. Ricotta cheese can also be used as a substitute in equal amounts.
Frozen spinach is convenient and works perfectly here, but fresh spinach is also an option. Use about 1 1/2 cups of cooked, chopped fresh spinach to replace the frozen. Be sure to squeeze out excess moisture so the casserole sets properly.
Feta cheese adds a tangy, salty flavor. If you want a milder taste, you can replace part of the feta with shredded mozzarella or Monterey Jack. Parmesan adds a subtle savory note, but it can be omitted if needed.
Butter provides richness, but olive oil can be used as a lighter alternative in the same amount. The onion adds gentle sweetness, and you can swap it for green onions or shallots if you like a softer flavor.
Step-by-Step Instructions
Making this Healthy Spinach and Feta Casserole Dish is straightforward and beginner-friendly. Follow these steps for best results.
Step 1: Prepare the Oven and Dish
Preheat your oven to 350°F. Lightly grease a 1.5-quart casserole dish with cooking spray or a small amount of butter or oil. This prevents sticking and makes cleanup easier.
Step 2: Drain the Spinach Thoroughly
After thawing the spinach, place it in a clean kitchen towel or several layers of paper towels. Squeeze firmly to remove as much liquid as possible. This step is very important because excess moisture can make the casserole watery.
Step 3: Mix the Ingredients
In a large mixing bowl, add the beaten eggs, cottage cheese, melted butter, garlic powder, nutmeg, black pepper, and a small pinch of salt if desired. Stir until well combined. Fold in the drained spinach, diced onion, feta cheese, and Parmesan cheese.
Step 4: Assemble the Casserole
Pour the mixture into the prepared casserole dish. Use a spatula to spread it evenly so it bakes uniformly.
Step 5: Bake Until Set
Place the dish in the oven and bake uncovered for 40 to 45 minutes. The casserole should be mostly set in the center with lightly golden edges. A knife inserted near the middle should come out mostly clean.
Step 6: Rest and Serve
Remove the casserole from the oven and let it rest for 5 to 10 minutes. This helps it firm up and makes slicing easier. Cut into squares and serve warm.
Pro Tips for Success
- Always drain the spinach extremely well to avoid excess moisture.
- Let the casserole rest before cutting so it holds its shape.
- Use full-fat cottage cheese for the creamiest texture, or low-fat if preferred.
- Taste the mixture before baking to adjust seasoning, especially salt, since feta can be salty.
- For even baking, spread the mixture evenly and avoid overfilling the dish.
Flavor Variations
This Healthy Spinach and Feta Casserole Dish is easy to customize with different flavors and add-ins.
Add chopped roasted red peppers for sweetness and color. Stir in sliced mushrooms or sautéed bell peppers for extra vegetables. Fresh herbs like dill, parsley, or basil brighten the flavor beautifully. For a heartier version, add cooked diced chicken or turkey sausage. You can also sprinkle extra feta or Parmesan on top before baking for a more golden finish.
Serving Suggestions
This casserole pairs well with many sides, making it suitable for any meal of the day. Serve it with fresh fruit or a simple green salad for breakfast or brunch. For lunch, add a bowl of soup or roasted vegetables. At dinner, it works nicely alongside quinoa, brown rice, or a light tomato salad.
It is also a great addition to a holiday brunch table or a potluck because it travels well and can be served warm or at room temperature.
Storage and Freezing Instructions
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave or warm the entire dish in a 325°F oven until heated through.
This casserole can also be frozen. Let it cool completely, then wrap tightly in plastic wrap and foil. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating. For best texture, reheat gently in the oven rather than the microwave.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~180 |
| Protein | ~14 g |
| Carbohydrates | ~6 g |
| Fat | ~11 g |
| Fiber | ~2 g |
| Sodium | ~420 mg |
Values are approximate and will vary based on ingredient brands and portion size.
FAQ About Healthy Spinach and Feta Casserole Dish
Can I make this casserole ahead of time?
Yes, this casserole is perfect for making ahead. You can assemble it up to one day in advance, cover it tightly, and store it in the refrigerator. When ready to bake, let it sit at room temperature for about 10 minutes, then bake as directed.
Is this recipe gluten free?
Yes, this recipe is naturally gluten free because it does not use flour or a crust. Always double-check labels on cheese and seasonings to ensure they are certified gluten free if needed.
Can I use egg substitutes?
You can use liquid egg substitutes or egg whites if desired. The texture may be slightly lighter, but the casserole will still set well. Follow package instructions for equivalent measurements.
How do I know when the casserole is done?
The casserole is done when the center is set and no longer jiggly. A knife inserted near the center should come out mostly clean. Slight moisture is fine since it will firm up as it rests.
Can I double this recipe?
Yes, you can easily double the ingredients and bake it in a larger dish. Increase the baking time slightly and check for doneness in the center before removing from the oven.
Healthy Spinach and Feta Casserole Dish
Equipment
- 1.5-quart casserole dish
- large mixing bowl
- whisk or spoon
- spatula
- oven
Ingredients
- 3 large eggs, lightly beaten
- 2 cups cottage cheese
- 10 oz frozen chopped spinach, thawed and very well drained
- 1/3 cup crumbled feta cheese
- 1/3 cup diced sweet onion
- 1/4 cup butter, melted
- 2 tbsp grated Parmesan cheese
- 1/2 tsp garlic powder
- 1/4 tsp ground nutmeg
- 1/4 tsp black pepper
- salt, to taste
Instructions
- Preheat the oven to 350°F and lightly grease a 1.5-quart casserole dish.
- Squeeze the thawed spinach firmly in a towel or paper towels to remove as much liquid as possible.
- In a large bowl, mix eggs, cottage cheese, melted butter, garlic powder, nutmeg, black pepper, and salt if using. Fold in spinach, onion, feta, and Parmesan.
- Pour the mixture into the prepared dish and spread evenly.
- Bake uncovered for 40–45 minutes, until set in the center and lightly golden at the edges.
- Let rest for 5–10 minutes, then slice and serve warm.
Notes
Nutrition
Final Thoughts
Healthy Spinach and Feta Casserole Dish is a reliable, nourishing recipe that fits seamlessly into busy schedules and healthy eating plans. With simple ingredients, easy preparation, and comforting flavors, it is the kind of dish you will want to make again and again. Whether you enjoy it fresh from the oven or reheated the next day, it delivers satisfying flavor and wholesome goodness every time.
