Creamy Mediterranean Spinach Feta Casserole Recipe With a Protein-Rich Secret Ingredient by Elisa Schmitz

Creamy Mediterranean Spinach Feta Casserole Recipe With a Protein-Rich Secret Ingredient

Spinach and feta cheese are a delicious combination, and they come together beautifully in this easy Mediterranean spinach feta casserole recipe. This cheesy casserole recipe is not only delicious but also nutritious thanks to fresh, farm-to-table, plant-based ingredients – as well as a secret ingredient that gives it a serious protein punch.

What is this mystery ingredient? Cottage cheese! Believe it or not, cottage cheese is low in fat and calories while providing protein, calcium and other nutrients. In fact, cottage cheese is one of the healthiest cheeses you can eat. Bonus: this creamy casserole includes two other flavorful cheeses as well (including my favorite: feta cheese).

Here's your simple shopping list for this gluten-free spinach feta vegetable crustless casserole: fresh spinach, red bell pepper, feta cheese, cottage cheese, Parmesan cheese, heavy whipping cream, eggs, onion, olive oil, garlic powder, paprika, turmeric, nutmeg and Mediterranean seasoning. You cook the onions, red pepper and spinach in the olive oil until soft. Then everything is mixed together, poured into a casserole dish and baked until golden brown.

This vegetarian casserole is similar to a crustless quiche recipe, so you can serve it for breakfast or brunch, or as a light lunch or dinner with your favorite proteins or side dishes. So easy and so delicious!

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Cuisine: American / Mediterranean
Prep Time: 15 minutes
Cook Time: 45 minutes (ovens vary)
Total Time: 1 hour
Servings: 9


  • 1/4 cup extra virgin olive oil
  • 1/2 cup sweet onion, diced
  • 1 red bell pepper, diced (about 1 cup)
  • 16 ounces fresh spinach, washed and dried
  • 1/2 cup feta cheese, crumbled
  • 2 cups low-fat cottage cheese
  • 1/3 cup grated Parmesan cheese
  • 1 cup heavy whipping cream
  • 4 eggs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon Mediterranean seasoning

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Recipe Notes

  • Make ahead if you are meal planning, and refrigerate for up to four days.
  • For best results, allow to cool for about 10 minutes before serving.
  • Store leftovers in the refrigerator and reheat in the microwave.
  • If you want a thicker casserole, bake it in a smaller baking dish. This will affect cooking time.

Here's how to make it:

  1. In a large saucepan, add the olive oil, onion and red pepper. Cook for about 3 minutes.
  2. Add the spinach and cook until wilted, about 2 minutes.
  3. Remove from heat and stir to combine vegetables. Allow mixture to cool for a few minutes.
  4. In a large mixing bowl, add the cheeses, heavy whipping cream, eggs and seasonings. Stir to combine.
  5. Add the vegetable mixture to the cheese mixture. Stir to combine.
  6. Pour the combined mixture into a 13x9-inch casserole dish that's been sprayed with cooking spray.
  7. Place baking dish in a preheated 350-degree F oven and bake for about 40 minutes, or until it's set and cooked through. Dish should be golden brown and solid throughout.
  8. Allow to cool for about 10 minutes before serving.

Nutrition Facts Per Serving

Calories: 223

Total Fat: 16.4g

Saturated Fat: 7g

Cholesterol: 105mg

Sodium: 426mg

Total Carbohydrate: 6.5g

Dietary Fiber: 1.5g

Total Sugars: 1.9g

Protein: 13.8g

Vitamin D: 14mcg

Calcium: 189mg

Iron: 2mg

Potassium: 414mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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I love the feta flavor combined with spinach, nice recipe.
Elisa Schmitz
I know, right? So flavorful. That's the best part about Mediterranean cooking: the flavor. But the health benefits make it even better!
This would be a great dish for one of my meatless days. I can't wait to try it.
Elisa Schmitz
It’s really flavorful, MSKAY , and I hope you enjoy it. Let us know how it turns out for you! Thanks for being part of our community.
Bethany Kelly
Today's the day! I wanted to make a special dinner for my health conscious daughter in law tonight and I've been dying to try this recipe, so I'm excited about making this!😁😁
Elisa Schmitz
Yay! It's a great choice for those wanting to eat healthier, Bethany Kelly . I really hope you and your daughter-in-law enjoy it. Please let us know how it turns out for you. Thanks for being part of our community!
Bethany Kelly
Thank YOU!! And, I will definitely let you know. I just know we'll love it, so I went ahead and got enough ingredients for another batch! 😉
Elisa Schmitz
That's great to hear, Bethany Kelly ! I'm making it again this week. It's such an easy dish that pairs well with so many other things. I love having it in the fridge to cut a slice of anytime! I am working on a couple other healthy recipes similar to this one, so I hope you enjoy those as well. Stay tuned! :-)
Bethany Kelly
Mmmmmm...can't wait!!😋
Mary Francis
This recipe looks delicious! I'm eager to make it this weekend! Can it be frozen?
Elisa Schmitz
Hi Mary Francis ! Yes, this recipe is yummy, and yes, it can be frozen! Freeze it in a freezer-safe food storage container for up to three months. When you take it out of the freezer, it's best to let it defrost in the refrigerator overnight before you reheat it. I hope you enjoy this recipe!
Bethany Kelly
OMG!! Elisa Schmitz !! It turned out so great! This is so incredibly fast and easy to make, yet looks and tastes so fancy! I think it's at its best on the 2nd and 3rd days, so that tells me that I'll be making it in advance for future family gatherings and I'll never have to rush at the last minute to make something again!
P.S. I'm eating a piece as I'm typing this .......mmmmmmmm
Elisa Schmitz
Beautiful, Bethany Kelly ! That turned out perfectly! I’m so glad you enjoyed the recipe. I agree, it’s a great dish to make ahead of time and easily reheat for family gatherings. It’s so versatile, nutritious and delicious! Thank you for sharing your photos, they’re awesome! I’m tagging MSKAY and Mary Francis so they can be inspired! 😋
Elisa Schmitz
PS: Bethany Kelly , my latest obsession is this nutritious, high-protein, creamy baked spinach artichoke dip. So good!! food: Over-the-Top Creamy Baked Spinach Artichoke Dip Recipe Is Loaded With Protein & Flavor
Bethany Kelly
You can bet I'll be trying that next! I do love a good artichoke dip! Thank you for such great recipes!
Elisa Schmitz
Thank you so much for the kind feedback. I hope you enjoy the spinach artichoke dip as much as you did this recipe!
Mary Young
I'm going to make this- looks so good! I wonder if there is a lighter version or substitute for the heavy whipping cream? Thanks.
Elisa Schmitz
Hi Mary Young ! You could try plain Greek yogurt (you may need to thin it a bit with a splash of milk), or half and half, which is a bit lighter than heavy cream. Just be careful not to use too much because I'd hate for your version to turn out watery. I hope you enjoy this delicious recipe!
Mary Young
Hi Elisa. Thank you for the Greek yogurt substitution for the heavy whipping cream. Mine turned out amazing! It was creamy and so yummy😋 Will be a new favorite.
Elisa Schmitz
That's so great to hear, Mary Young ! I love Greek yogurt and use it as a substitute in many recipes that call for sour cream or heavy cream since it's much more nutritious. Thank you for sharing your feedback on this recipe, and for being part of our community!

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