Mediterranean Diet Spinach Casserole
Indulge in the flavors of the Mediterranean with this wholesome Mediterranean Diet Spinach Casserole! Packed with nutrient-rich fresh spinach, creamy Greek yogurt, and the tangy goodness of crumbled feta cheese, this dish is as delicious as it is nutritious. Flavored with fresh herbs like dill and parsley, aromatic garlic and onion, and a hint of nutmeg, each bite delivers a burst of Mediterranean-inspired taste. Topped with a golden crust of whole wheat breadcrumbs and Parmesan cheese, this casserole is baked to perfection in just 40 minutes. Perfect for a healthy dinner or satisfying brunch, it’s easy to make and serves six—ideal for family meals or a cozy gathering. Plus, it’s vegetarian-friendly and aligns wonderfully with the principles of the Mediterranean diet. Serve warm with a light side salad or crusty bread for a complete, balanced meal!
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Recipe Information
Ingredients
- 12 cups Fresh spinach
- 2 tablespoons Extra virgin olive oil
- 1 cup Crumbled feta cheese
- 1 cup Greek yogurt
- 3 large Eggs
- 3 cloves Garlic cloves, minced
- 1 medium Yellow onion, finely chopped
- 3 tablespoons Fresh dill, chopped
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 0.25 teaspoons Nutmeg
- 0.5 cup Whole wheat breadcrumbs
- 0.25 cup Grated Parmesan cheese
Instructions
Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with 1 tablespoon of olive oil.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for 4-5 minutes, or until softened. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
Gradually add the spinach to the skillet in batches, stirring until wilted. Once all the spinach is wilted, remove the skillet from heat and let it cool for 5 minutes.
In a large mixing bowl, whisk together the eggs, Greek yogurt, salt, black pepper, and nutmeg. Stir in the fresh dill, parsley, and crumbled feta cheese.
Gently fold the cooked spinach mixture into the yogurt-egg mixture until well combined.
Pour the mixture into the prepared casserole dish, spreading it out evenly.
In a small bowl, mix together the whole wheat breadcrumbs and Parmesan cheese. Sprinkle this mixture evenly over the top of the casserole.
Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the casserole is set.
Remove from the oven and let cool for 5-10 minutes before serving.
Nutrition Facts
Calories |
1415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.5 g | 101% | |
| Saturated Fat | 31.3 g | 156% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 693 mg | 231% | |
| Sodium | 5649 mg | 246% | |
| Total Carbohydrate | 83.0 g | 30% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 13.7 g | ||
| Protein | 83.3 g | 167% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 1366 mg | 105% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 946 mg | 20% | |
*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.
