This easy to make delicious and healthy spinach casserole, includes a crunchy topping, melted feta and a touch of parmesan. This is perfect for a main dish, a side dish and/or brunch.
Spinach and feta are truly one of those great food combinations. We see it in the famous spanakopita where they are combined along with crunchy phyllo but also with spanakorizo the traditional Greek spinach and rice dish which must be eaten with a chunk of feta.
Spinach is one of those much loved leafy vegetables, it’s added in pasta, in dips and in salads. Cooking it, as is done mostly in Greek and Mediterranean cuisine, has the added benefit of shrinking, that means that it is easier to eat much more!
The Flavors of Spanakopita in a Casserole
This dish came about because I was looking to make a somewhat easy dish that included 2 of my favorite ingredients: feta and spinach. Oh and it had to be easy! So what about a spinach casserole but healthier and more Mediterranean? I used ingredients typically used in a spanakopita along with parmesan and a few eggs as well as herbs. Because there is no phyllo, I felt it needed something starchy to give it a bit more texture and substance, so I made this easy topping. I used whole grain wheat and barley breadcrumbs and mixed them with some olive oil with a fork until I had a coarse meal, similar to the method used to make a streusel topping. I basically made a gratin and it took less than 30 minutes!
The result was not only pretty but delicious! In every bite you get melted cheese along with flavorful spinach and herbs and the crunchy topping. And this is in fact a healthy dish as opposed to many spinach casseroles that contain cream, butter, and lot of cheese. This felt filling and rich but not heavy.
We had this for lunch, but it would make a great breakfast or brunch dish. It combines everything you need: vegetables, protein, good fats and flavor. You can assemble it the night before and just bake it the next morning.
Spinach Nutrition
There have been several studies examining the nutrients in spinach. Generally (thanks to Popeye) we associate spinach with iron. Yes, spinach contains iron although many factors affect how much you actually absorb. Cooked spinach increases the amount of iron and calcium available for absorption. There is also the issue of oxalic acid, this is an inhibitor that is believed to block the absorption of iron and calcium. However when spinach is cooked, the oxalic acid is broken down and does not block the absorption of nutrients.
The absorption of iron can be increased when consumed with vitamin C rich foods such as squeezing some lemon or accompanying with a small tomato salad.
Research has also shown that although there is loss of some nutrients in vegetables when cooked (such as vitamin K), in many instances fat soluble vitamin levels are increased as well as the antioxidant ability.
Apart from iron, Â spinach is a good source of vitamins, A and C, folate, magnesium, and calcium.
Spinach Casserole with Feta and Crunchy Topping
Ingredients
- 1 pound 450 grams fresh spinach washed and chopped (or about 7 ounces or 200 grams frozen defrosted and drained)
- 6 spring onions sliced (only whites)
- 8 ounces 240 grams crumbled feta
- 4 tablespoons grated parmesan
- 3 tablespoons olive oil
- 1 ½ tablespoon dry oregano
- ¼ cup dill chopped
- salt/pepper
- 1 tablespoon breadcrumbs (preferable wholegrain)
- 6 medium eggs
- *Lemon for serving
For Topping
- 3 tablespoons breadcrumbs
- 1 tablespoon olive oil
Instructions
- Preheat oven at 400 F (200 C)
- Brush a 8×12 inch (20-30 cm) baking dish with olive oil.
- In a large deep pan or pot heat 2 teaspoons of olive oil and sauté the spring onions for 2-3 minutes, add the spinach and continue heating until spinach wilts and shrinks. Remove from pan, strain and let it cool.
- In a large bowl mix the feta cheese, 2 tablespoons parmesan, 1 tablespoon bread crumbs, oregano, dill, 1 tablespoon olive oil, a pinch of salt and freshly ground pepper. Add the spinach and mix making sure it has spread in the whole mixture.
- In a small bowl whip the eggs and add them to the spinach mixture and mix well.
- Grease a baking dish with olive oil and transfer the spinach mixture to the baking dish. Even it out and sprinkle over it the rest of the parmesan (2 tablespoons).
- Make topping: in a small bowl place the rest of the bread crumbs (3 tablespoons), and add olive oil gradually (do not add all of it at once) while pressing the mixture with a fork, add enough olive oil until you have a crumbly texture and all the breadcrumbs are wet. Sprinkle over the casserole.
- Bake in the oven for about 15 minutes. After that, put under broiler about 1-2 minutes until topping is golden (check often).
- Let it cool and serve.
- You may serve with a squeeze of lemon.
Notes
Assemble it the night before (except for the topping), transfer to the baking dish and cover tightly with aluminum foil and place in refrigerator for one night. To Bake: Make the topping and sprinkle and bake. Freeze
You can also assemble and freeze (uncooked) for 3 months. To bake you must let it defrost first.
You can also freeze after cooking and heat when ready to serve.
SAVE FOR LATER AND PIN IT!
Photos by Elena Paravantes© All Rights Reserved
Is that really just 3 tablespoons of breadcrumbs for the topping in an 8×12 pan?
Hi Karen, Yes the amount is meant to be sprinkled over the casserole but not cover it, just enough to provide a crunch. You can double it, if you wish though.
Delicious recipe, used gluten free breadcrumbs and it came out perfectly. Adding a squeeze of fresh lemon at the end is the perfect way to round out the flavours. Thank you, this recipe is a winner!
Thank you Helen and than you for sharing, glad you could use gluten-free breadcrumbs!
Delicious and easy to convert to gluten free using gluten free breadcrumbs. I added 1 clove of garlic to the spring onions. Great for breakfast or snack.
Thank you for sharing Linda!
A truly outstanding dish. When mixing the feta, spinach and herbs, the aroma took me back to my childhood in Kifisia. As is often the case with Greek food, it tastes even better the next day at room temperature. Goes really well with Gigantes Plaki.
I made this with GF bread crumbs as I am Celiac. It tasted like the spanakopita my great Greek aunties made. I haven’t tried GF phyllo making yet so this was a happy taste from my childhood. They usually used leeks rather than spinach. Would this work with leeks in place of spinach? Thanks
This was delicious, but I wonder if there’s a typo. 15 minutes baking is nowhere near enough. I baked for 45 mins followed by 1 minute under the broiler.
Hi Abby, Glad you enjoyed it.The temperature and timing is correct. Make sure pan is the right size, not too small, otherwise it will be too deep, also the spinach should be well drained. Also make sure it has cooled down before serving, it may still be liquidy hot out of the oven and mistakingly think it is not cooked enough.
Absolutely delicious!
Thank you Victoria!
Our doctor recommended a Mediterranean diet several weeks ago. I have tried several of your recipes and adapted others according to your teaching. Will be making this one tomorrow. The information you provide may save my husband’s life. Thank you.
Thank you Sandra! Congratulations on making the changes
This was so delicious! I found this website a few days ago and have spent many hours since then reading articles and recipes. What a fantastic website, thank you so much!! In the past, I have eaten Feta cheese but felt it was a bit strong. The combination of the feta, Parmesan, dill, and oregano was so delicious! I am very excited to try more recipes (I think I will make the strawberry feta grilled cheese sandwich next, that keeps speaking to me :). Thank you so much!
Can you please provide a recipe for making whole-grain bread crumbs?
Do you have the nutrition facts for this, please?
Elena, I found this site as a result of watching your TEDx talk, and am glad that I did. I’ve been looking for a resource just like this, where I can find guidance and recipes for a genuine Mediterranean eating pattern. This is the first recipe I made, and I really loved it! Your site is well designed, informative and useful. Thank you!
I’m unable to get fresh dill. How much dried would I replace it with
I made this today or my family. They loved it.
Thanks for sharing Frances!
Thanks for the recipe Elena! I halved it, as there are only 2 of us. We had it with salmon and it was very good. Will make again
Thank you for sharing Kelly!