Mediterranean Diet Spinach Casserole

Elevate your weeknight dinners with this flavorful Mediterranean Diet Spinach Casserole, a wholesome and nutritious dish bursting with fresh ingredients and authentic Mediterranean flavors. Packed with tender sautéed spinach, creamy Greek yogurt, and tangy crumbled feta, this casserole is perfectly seasoned with garlic, fresh dill, parsley, and a hint of nutmeg. Topped with a golden, crunchy layer of whole wheat breadcrumbs and Parmesan cheese, this baked delight offers a satisfying texture and vibrant taste in every bite. Ready in just an hour and ideal for meal prep or a crowd-pleasing side dish, it’s a healthy, protein-packed recipe perfect for anyone embracing the Mediterranean lifestyle. Whether as a light vegetarian entrée or paired with your favorite protein, this casserole will quickly become a family favorite!

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with 1 tablespoon of olive oil.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Gently fold the cooked spinach mixture into the yogurt-egg mixture until well combined.

Step 6

Pour the mixture into the prepared casserole dish, spreading it out evenly.

Step 7

In a small bowl, mix together the whole wheat breadcrumbs and Parmesan cheese. Sprinkle this mixture evenly over the top of the casserole.

Step 8

Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the casserole is set.

Step 9

Remove from the oven and let cool for 5-10 minutes before serving.

Nutrition Facts

Serving size	(1121.8g)

Amount per serving	% Daily Value*
Calories	1415.0

Total Fat 78.5g	0%
Saturated Fat 31.3g	0%
Polyunsaturated Fat g
Cholesterol 692.7mg	0%
Sodium 5649.1mg	0%
Total Carbohydrate 83.0g	0%
Dietary Fiber 17.6g	0%
Total Sugars 13.7g
Protein 83.3g	0%

Vitamin D 123IU	0%
Calcium 1366.4mg	0%
Iron 18.9mg	0%
Potassium 945.5mg	0%

*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.

Source of Calories

Fat: 51.5%

Protein: 24.3%

Carbs: 24.2%