Low Sodium Spinach Casserole
Elevate your mealtime with this flavorful Low Sodium Spinach Casserole, a nutritious and comforting dish that’s perfect for health-conscious eaters. Packed with 16 cups of fresh spinach and featuring creamy low-sodium ricotta and mozzarella cheeses, this casserole is a nutrient-rich delight that doesn’t skimp on taste while keeping sodium levels in check. Enhanced with sautéed onion and garlic for extra depth, and spiced with a hint of nutmeg and black pepper, this recipe strikes a balance between indulgence and wellness. The golden breadcrumb and cheesy topping adds a satisfying crunch, making it a family-friendly favorite. Ready in under an hour, this low sodium spinach casserole is an easy vegetarian option for dinner, meal prep, or even as a side dish for special occasions.
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Recipe Information
Ingredients
- 16 cups Fresh spinach
- 1 cup Low-sodium ricotta cheese
- 1 cup Low-sodium shredded mozzarella cheese
- 3 large Eggs
- 2 tablespoons Unsalted butter
- 1 medium Yellow onion
- 3 cloves Garlic cloves
- 0.5 cup Low-sodium breadcrumbs
- 0.5 teaspoons Ground black pepper
- 0.25 teaspoons Ground nutmeg
- as needed Olive oil cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly spray a 9x9-inch baking dish with olive oil cooking spray and set it aside.
Thoroughly wash the fresh spinach to remove any dirt, then blanch it in boiling water for 1-2 minutes until wilted. Drain the spinach and squeeze out any excess water using a clean kitchen towel. Roughly chop the spinach and set it aside.
In a large skillet, melt the unsalted butter over medium heat. Finely dice the yellow onion and mince the garlic cloves, then sauté them in the butter until the onion is soft and translucent, about 4-5 minutes. Remove the skillet from heat.
In a large mixing bowl, whisk together the eggs until well beaten. Add the low-sodium ricotta cheese, ground black pepper, and ground nutmeg. Stir until combined.
Incorporate the chopped spinach, sautéed onion and garlic, and half of the shredded mozzarella cheese into the bowl with the egg mixture. Stir until all ingredients are evenly distributed.
Transfer the spinach mixture to the prepared baking dish and spread it out evenly. Sprinkle the remaining mozzarella cheese and the breadcrumbs over the top of the casserole.
Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is set in the middle.
Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Enjoy your delicious, low-sodium spinach casserole!
Nutrition Facts
Calories |
1554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.2 g | 121% | |
| Saturated Fat | 52.2 g | 261% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 799 mg | 266% | |
| Sodium | 767 mg | 33% | |
| Total Carbohydrate | 83.6 g | 30% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 14.0 g | ||
| Protein | 101.7 g | 203% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 1998 mg | 154% | |
| Iron | 22.7 mg | 126% | |
| Potassium | 837 mg | 18% | |
*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.
