Spinach and feta casserole
A comforting, cheesy casserole loaded with fresh spinach, tangy feta, and creamy custard. This one-dish meal is golden on top and tender in the center, perfect for a quick family dinner or brunch centerpiece.
For 4 servings
- prep · ~5 min
Preheat the oven and prep the spinach.
1.Preheat the oven to 180°C (350°F).2.Wash 500g spinach thoroughly and roughly chop.3.Chop 1 medium onion finely and mince 4 garlic cloves. - saute · ~8 min
Wilt the spinach.
1.Heat 2 tsp oil in a large pan over medium heat.2.Add chopped onion and sauté until translucent (3-4 min).3.Add minced garlic and sauté until fragrant (30 sec).4.Add spinach in batches, stirring until just wilted (2-3 min).5.Remove from heat and let cool slightly.TIPDon't overcook the spinach — it will bake further in the oven. - mix · ~3 min
Prepare the custard mixture.
1.In a large mixing bowl, whisk 3 eggs, 1 cup milk, and 2 tbsp flour until smooth.2.Add a pinch of salt, black pepper, and nutmeg. Whisk to combine.3.Crumble 150g feta cheese into the custard and stir gently. - assemble · ~2 min
Assemble the casserole.
1.Fold the wilted spinach mixture into the egg-feta custard.2.Mix gently until everything is evenly distributed.3.Pour the mixture into a greased 8x8 inch baking dish.4.Sprinkle 2 tbsp grated parmesan evenly over the top. - bake · ~35 min
Bake until golden and set.
Bake at 180°C (350°F) for 30-35 minutes, until the top is golden brown and the center is set with a slight jiggle.
TIPInsert a knife in the center — it should come out clean when done. - rest · ~7 min
Rest before slicing.
Remove from the oven and let the casserole rest for 5-7 minutes. This helps the custard set fully and makes slicing clean.
- serve
Cut into portions and serve warm.
Slice into 4 equal portions. Serve warm with a side salad or crusty bread.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeeze excess moisture from the wilted spinach before mixing to prevent a watery casserole.
- 2Use full-fat milk and eggs for a richer, creamier custard that sets beautifully.
- 3Let the casserole rest for at least 5-7 minutes after baking so slices hold their shape.
- 4For a deeper flavor, substitute half the milk with heavy cream or Greek yogurt.
- 5Toast the parmesan topping under the broiler for 1-2 minutes at the end for extra golden crunch.
- 6Make ahead: assemble the casserole, refrigerate unbaked, then add 10 minutes to the bake time.
Adapt it for your goals.
Low-oil
Skip the sauté step: blanch the spinach quickly in boiling water (30 seconds), then drain and squeeze dry. This eliminates the 2 tsp of oil.
high proteinHigh-protein
Add 200g of cooked, chopped chicken breast or turkey to the spinach mixture before baking for a protein boost that turns this side into a main.
vegetarianVegetarian
Swap feta with a soft goat cheese and parmesan with a vegetarian hard cheese (look for rennet-free labels) to keep it fully vegetarian.
gluten freeGluten-free
Replace all-purpose flour with 1½ tbsp cornstarch or gluten-free all-purpose flour — the custard sets just as well with no gluten needed.
Why this is on our healthy list.
Rich in Iron from Spinach
Spinach provides plant-based iron, essential for oxygen transport in the blood, and the vitamin C in the dish aids absorption.
Calcium from Feta and Parmesan
Two cheeses deliver a concentrated dose of calcium, important for strong bones and teeth.
High-Quality Protein from Eggs
Eggs supply complete protein with all essential amino acids, helping with muscle repair and satiety.
Low-Carb and Keto-Friendly
With minimal flour and no grains, this casserole is naturally low in carbohydrates, fitting many low-carb or ketogenic eating patterns.
Frequently asked questions
Yes. Thaw 300g frozen spinach, squeeze it very dry in a clean towel, then add directly to the custard without wilting first.
