When you want something warm, hearty, and deeply satisfying — without relying on meat — this Chickpea Casserole with Spinach & Feta checks every box. It’s cozy, flavorful, and packed with nourishing ingredients that make you feel good long after the meal is over.
This recipe combines protein-rich chickpeas, fiber-filled brown rice, and plenty of spinach in a creamy, lemony base finished with tangy feta and fresh dill. The flavors are bright yet comforting, making it a perfect balance of wholesome and indulgent.
Ideal for busy weeknights, meatless meals, or make-ahead lunches, this high-protein vegetarian casserole is proof that plant-based comfort food can still be filling, flavorful, and lifestyle-friendly.
Servings: 4
Total Time: 55 minutes
Difficulty: Easy–Medium
Calories per Serving: 568 kcal
Macros (per serving):
Protein: 24g | Carbs: 69g | Fat: 24g | Fiber: ~11g (estimate)
Look at the Recipe
- Creamy, savory casserole with bright lemon and feta
- High-protein and fiber-rich from chickpeas and brown rice
- Perfect for meal prep, leftovers, or family-style dinners
Ingredients Needed
- 2 tablespoons extra-virgin olive oil
- ½ cup yellow onion, chopped
- 3 cloves garlic, finely chopped
- ½ teaspoon crushed red pepper
- 16 ounces baby spinach
- ½ cup lower-sodium vegetable broth
- 2 (15-ounce) cans no-salt-added chickpeas, rinsed
- 2 cups cooked brown rice
- 2 ounces reduced-fat cream cheese
- ¼ cup fresh dill, chopped (plus more for garnish)
- 1 teaspoon lemon zest, plus more for garnish
- 3 tablespoons fresh lemon juice
- ⅛ teaspoon ground nutmeg
- 6 ounces feta cheese, crumbled
How to Make Our Chickpea Casserole with Spinach & Feta
-
Preheat the oven.
Set oven to 400°F (200°C). -
Sauté aromatics.
Heat olive oil in a large oven-safe skillet over medium heat. Add onion, garlic, and crushed red pepper. Cook for 2–3 minutes until softened and fragrant. -
Wilt the spinach.
Add spinach in batches, stirring frequently until fully wilted, about 7 minutes. Continue cooking for 1 more minute to reduce excess liquid. -
Deglaze the pan.
Add vegetable broth and bring to a brief boil, scraping up browned bits from the bottom of the skillet. -
Build the casserole.
Remove from heat. Stir in chickpeas, brown rice, cream cheese, dill, lemon juice, and nutmeg until well combined. -
Add feta.
Sprinkle feta over the mixture and gently stir once or twice to distribute without breaking it down too much. -
Bake.
Cover and bake for 20–22 minutes, until bubbling around the edges. -
Rest and finish.
Let the casserole rest for 5 minutes. Sprinkle with lemon zest and garnish with additional dill if desired.
This dish works beautifully as a high-protein vegetarian dinner or a satisfying make-ahead lunch option.
Storage & Serving Suggestions
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat in the oven or microwave until warmed through.
- Serve with a simple side salad or roasted vegetables for extra volume.
- Freezes well for up to 2 months — thaw overnight before reheating.
Tips & FAQs
Why is this casserole considered high-protein?
Chickpeas, feta, and cream cheese provide a strong protein base, making the meal filling and balanced.
Can I make this dairy-free?
Yes. Use dairy-free cream cheese and a plant-based feta alternative.
Is this recipe good for weight loss?
It can be. It’s fiber-rich and protein-forward, which helps with fullness when portioned properly.
Can I use white rice instead of brown rice?
Yes, but brown rice adds more fiber and keeps the dish more macro-friendly.
What herbs can I use instead of dill?
Parsley or basil work well if dill isn’t your favorite.
