Prepare the Spinach Mixture:
- Preheat your oven to 375°F (190°C) and grease a medium-sized casserole dish.
- Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
- Add the minced garlic and cook for another minute until fragrant.
- Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Season with a pinch of salt and pepper. Remove from heat and let cool slightly.
Prepare the Egg Mixture:
- In a large mixing bowl, whisk together the eggs and milk.
- Stir in the feta cheese, Parmesan cheese, mozzarella cheese, oregano, salt, and pepper.
- Add the spinach mixture to the egg mixture and stir until well combined.
- Pour the mixture into the prepared casserole dish.
- If using breadcrumbs, sprinkle them evenly over the top for a crispy texture.
Bake:
- Bake in the preheated oven for 25-30 minutes, or until the casserole is set and the top is golden brown.
- Remove from the oven and let it cool for 5 minutes before serving.
5 Serving Suggestions:
- Serve as a main dish with a side of crusty bread or garlic toast.
- Pair with a fresh green salad for a light and balanced meal.
- Enjoy alongside grilled chicken or fish for a complete dinner.
- Use as a filling for wraps or pita bread for a quick lunch.
- Serve as a hearty side dish for holiday gatherings or potlucks.
Cooking Tips:
- For a creamier texture, replace milk with half-and-half or heavy cream.
- Add sun-dried tomatoes or roasted red peppers for extra Mediterranean flavor.
- Use frozen spinach if fresh is unavailable—just thaw and squeeze out excess water before using.
- For added protein, mix in cooked quinoa or rice before baking.
- Adjust the seasoning to taste, as feta cheese can be quite salty.
Nutritional Benefits:
- Spinach is rich in vitamins A, C, and K, as well as iron and fiber.
- Feta cheese provides protein and calcium while adding a tangy flavor.
- Eggs are an excellent source of high-quality protein and essential nutrients.
Dietary Information:
- Gluten-free (if breadcrumbs are omitted or replaced with gluten-free options).
- Vegetarian-friendly.
- Not suitable for dairy-free diets unless cheeses are replaced with plant-based alternatives.
Nutritional Facts (per serving, approximate):
- Calories: 220
- Protein: 12 g
- Carbs: 6 g
- Fat: 17 g
- Fiber: 1 g
- Sodium: 450 mg
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) or microwave until warmed through.
- This casserole can be frozen for up to 2 months. Thaw and reheat before serving.
Why You’ll Love This Recipe:
- A quick and easy one-dish meal that’s full of flavor.
- Perfect for vegetarians or anyone looking for a healthy, satisfying dish.
- Customizable with your favorite add-ins like tomatoes, herbs, or other cheeses.
- Works well for meal prep and can be enjoyed for breakfast, lunch, or dinner.
10 Frequently Asked Questions with Answers:
- Can I use frozen spinach?
Yes, thaw and squeeze out the excess water before using. - Can I substitute feta cheese?
Yes, goat cheese or ricotta can be used as a milder alternative. - How do I make it dairy-free?
Replace cheeses with dairy-free alternatives and use plant-based milk. - Can I add protein to the casserole?
Yes, cooked chicken, turkey, or quinoa are great additions. - Can I prepare this casserole ahead of time?
Yes, assemble it and refrigerate overnight; bake when ready to serve. - What’s the best cheese combination?
Feta, mozzarella, and Parmesan create a great balance of tangy and creamy flavors. - How do I make it gluten-free?
Skip the breadcrumbs or use gluten-free breadcrumbs. - Can I add other vegetables?
Yes, mushrooms, bell peppers, or zucchini work well. - How do I know when it’s done baking?
The casserole is set when the center is firm, and the top is golden brown. - Can I freeze leftovers?
Yes, freeze portions in airtight containers for up to 2 months. Thaw and reheat before serving.
