Heart-Healthy Spinach Casserole

Elevate your weeknight dinner routine with this Heart-Healthy Spinach Casserole, a nutrient-packed dish that's as delicious as it is wholesome. Bursting with the goodness of fresh spinach, fiber-rich brown rice, and creamy low-fat cottage cheese, this recipe is a perfect balance of comfort and nutrition. Flavored with garlic, onion, and a hint of lemon juice, and topped with a subtle umami kick from nutritional yeast, this casserole is both satisfying and guilt-free. With egg whites and unsweetened almond milk binding the ingredients into a light, fluffy texture, every bite is a celebration of heart-smart eating. This easy-to-make, low-sodium spinach casserole is ideal as a main dish or a delightful side, with just 20 minutes of prep time and 40 minutes of baking. Perfect for meal preps, family dinners, or potlucks, it’s a flavorful way to eat green and stay lean!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 10 cups fresh spinach
• 2 cups brown rice (cooked)
• 1 cup low-fat cottage cheese
• 0.5 cup unsweetened almond milk
• 3 large egg whites
• 3 cloves garlic (minced)
• 1 medium onion (finely chopped)
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon lemon juice
• 2 tablespoons nutritional yeast
• 0.5 teaspoon black pepper
• 0.5 teaspoon paprika
• 2 tablespoons fresh parsley (chopped)

Directions

Step 1

Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch baking dish with a small amount of olive oil or cooking spray.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.

Step 3

Add the minced garlic and cook for another minute, stirring frequently to prevent burning.

Step 4

Add the fresh spinach to the skillet in batches, cooking until wilted. This will take about 5 minutes. Remove the skillet from heat and set aside.

Step 5

In a large mixing bowl, whisk together the egg whites, almond milk, low-fat cottage cheese, lemon juice, low-sodium soy sauce, black pepper, paprika, and nutritional yeast.

Step 6

Add the cooked brown rice and the spinach mixture to the bowl. Stir until all ingredients are evenly combined.

Step 7

Transfer the mixture to the prepared baking dish. Spread it out evenly and press down gently.

Step 8

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

Step 9

Remove from the oven and let cool for 5 minutes. Garnish with freshly chopped parsley before serving.

Step 10

Slice into portions and enjoy! Serve as a standalone dish or alongside a fresh salad for a complete meal.

Nutrition Facts

Serving size	1319.9 grams (1319.9g)

Amount per serving	% Daily Value*
Calories	1049

Total Fat 24.90g	32%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 3.20g
Cholesterol 27mg	9%
Sodium 2497mg	109%
Total Carbohydrate 143.20g	52%
Dietary Fiber 18.60g	66%
Total Sugars 16.40g
Protein 64.20g	128%

Vitamin D 44IU	219%
Calcium 805mg	62%
Iron 15mg	85%
Potassium 1319mg	28%

*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: 21.3%

Protein: 24.4%

Carbs: 54.4%