Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Ingredients:
- 2 cups (300 g) fresh spinach, chopped
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp
- 3 large eggs
- 1 cup (240 ml) milk (or cream for a richer version)
- 1 cup (120 g) crumbled feta cheese
- ½ cup (60 g) grated
- ½ cup (60 g) shredded mozzarella cheese
- ½ tsp dried oregano
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- ½ cup (60 g) breadcrumbs (optional, for topping)
Directions:
Prepare the Spinach Mixture:
- Preheat your oven to 375°F (190°C) and grease a medium-sized casserole dish.
- Heat in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
Prepare the Egg Mixture:
- In a large mixing bowl, whisk together the eggs and milk.
- Stir in the feta cheese, , mozzarella cheese, oregano, salt, and pepper.
Assemble the Casserole:
- Add the spinach mixture to the egg mixture and stir until well combined.
- Pour the mixture into the prepared casserole dish.
- If using breadcrumbs, sprinkle them evenly over the top for a crispy texture.
Bake:
- Bake in the for 25-30 minutes, or until the casserole is set and the top is golden brown.
- Remove from the oven and let it cool for 5 minutes before serving.
5 Serving Suggestions:
- Serve as a main dish with a side of crusty bread or garlic toast.
- Pair with a fresh green salad for a light and balanced meal.
- Enjoy alongside grilled chicken or fish for a complete dinner.
- Use as a filling for wraps or pita bread for a quick lunch.
- Serve as a hearty side dish for holiday gatherings or potlucks.
Cooking Tips:
- For a creamier texture, replace milk with half-and-half or heavy cream.
- Add sun-dried tomatoes or roasted red peppers for extra Mediterranean flavor.
- Use frozen spinach if fresh is unavailable—just thaw and squeeze out excess water before using.
- For added protein, mix in cooked quinoa or rice before baking.
- Adjust the seasoning to taste, as feta cheese can be quite salty.
Nutritional Benefits:
- Spinach is rich in vitamins A, C, and K, as well as iron and fiber.
- Feta cheese provides protein and calcium while adding a tangy flavor.
- Eggs are an excellent source of high-quality protein and essential nutrients.
Dietary Information:
- Gluten-free (if breadcrumbs are omitted or replaced with gluten-free options).
- Vegetarian-friendly.
- Not suitable for dairy-free diets unless cheeses are replaced with plant-based alternatives.
Nutritional Facts (per serving, approximate):
- Calories: 220
- Protein: 12 g
- Carbs: 6 g
- Fat: 17 g
- Fiber: 1 g
- Sodium: 450 mg
Storage:
- Store leftovers in an in the for up to 3 days.
- Reheat in the oven at 180°C (350°F) or microwave until warmed through.
- This casserole can be frozen for up to 2 months. Thaw and reheat before serving.
Why You’ll Love This Recipe:
- A quick and easy one-dish meal that’s full of flavor.
- Perfect for vegetarians or anyone looking for a healthy, satisfying dish.
- Customizable with your favorite add-ins like tomatoes, herbs, or other cheeses.
- Works well for meal prep and can be enjoyed for breakfast, lunch, or dinner.
Conclusion:
Spinach and Feta Casserole is a simple yet flavorful dish that’s packed with nutrients and Mediterranean-inspired goodness. Whether you’re looking for a hearty main course or a versatile side dish, this casserole fits the bill. Try it for your next meal and savor the delicious blend of spinach, feta, and cheese in every bite!
Enjoy!