Heart-Healthy Spinach Casserole
Introducing the Heart-Healthy Spinach Casserole—an irresistible blend of wholesome ingredients perfect for clean eating and packed with flavor. This nutrient-rich dish features fresh spinach, hearty brown rice, and creamy low-fat cottage cheese, all tied together with egg whites and a touch of unsweetened almond milk for a light yet satisfying texture. Seasoned with garlic, onion, and a combination of zesty lemon juice, smoky paprika, and savory nutritional yeast, this casserole delivers bold flavor without compromising on health. Ready in just an hour, it’s an excellent source of vitamins, minerals, and plant-based protein, making it an ideal choice for anyone seeking a heart-smart meal. Serve it hot from the oven with freshly chopped parsley for a vibrant, guilt-free addition to your dinner table. Perfect on its own or alongside a crisp green salad, this dish is sure to become a wholesome favorite!
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Recipe Information
Ingredients
- 10 cups fresh spinach
- 2 cups brown rice (cooked)
- 1 cup low-fat cottage cheese
- 0.5 cup unsweetened almond milk
- 3 large egg whites
- 3 cloves garlic (minced)
- 1 medium onion (finely chopped)
- 1 tablespoon olive oil
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon lemon juice
- 2 tablespoons nutritional yeast
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 2 tablespoons fresh parsley (chopped)
Instructions
Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch baking dish with a small amount of olive oil or cooking spray.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
Add the fresh spinach to the skillet in batches, cooking until wilted. This will take about 5 minutes. Remove the skillet from heat and set aside.
In a large mixing bowl, whisk together the egg whites, almond milk, low-fat cottage cheese, lemon juice, low-sodium soy sauce, black pepper, paprika, and nutritional yeast.
Add the cooked brown rice and the spinach mixture to the bowl. Stir until all ingredients are evenly combined.
Transfer the mixture to the prepared baking dish. Spread it out evenly and press down gently.
Bake in the preheated oven for 35-40 minutes, or until the casserole is set and lightly golden on top.
Remove from the oven and let cool for 5 minutes. Garnish with freshly chopped parsley before serving.
Slice into portions and enjoy! Serve as a standalone dish or alongside a fresh salad for a complete meal.
Nutrition Facts
Calories |
1049 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 2497 mg | 109% | |
| Total Carbohydrate | 143.2 g | 52% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 16.4 g | ||
| Protein | 64.2 g | 128% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 805 mg | 62% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 1319 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
