Savory • Cheesy • Protein-Rich

These Spinach and Feta Squares are a delicious, savory baked dish made with nutrient-packed spinach, creamy feta cheese, and a flavorful egg mixture. They’re easy to prepare, filling, and perfect for breakfast, meal prep, lunch, or a healthy snack.

Creamy feta. Tender spinach. Golden cheesy topping.

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Recipe Overview

Servings: 9 squares
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 55 minutes

Calories: ~180 kcal per square

Diet Style

• High-protein
• Vegetarian
• Low-carb friendly
• Meal-prep friendly
• Gluten-free option

Equipment

Mixing bowl
Whisk
Baking dish (8×8 inch)
Knife
Measuring cups
Spatula
Oven

Ingredients

4 cups fresh spinach, chopped
(or 10 oz frozen spinach, thawed and drained)

1 cup feta cheese, crumbled

½ cup mozzarella cheese, shredded

4 large eggs

½ cup Greek yogurt

2 tbsp olive oil

2 cloves garlic, minced

¼ cup onion, finely chopped

½ tsp salt

½ tsp black pepper

½ tsp dried oregano

¼ tsp chili flakes (optional)

Step-by-Step Instructions

Step 1 — Prepare the Spinach

Heat olive oil in a pan.

Add onion and garlic. Cook until fragrant.

Add spinach and cook until wilted.

If using frozen spinach, squeeze out excess water before adding.

Set aside to cool slightly.

Step 2 — Prepare the Mixture

In a large bowl, whisk together:

Eggs
Greek yogurt
Salt
Pepper
Oregano

Mix until smooth.

Step 3 — Add Cheese and Spinach

Add cooked spinach mixture.

Fold in:

Feta cheese
Mozzarella cheese

Mix until everything is evenly combined.

Step 4 — Bake

Preheat oven to 375°F (190°C).

Grease a baking dish and pour in the mixture.

Spread evenly.

Bake for 35–40 minutes until the top is golden and the center is set.

Step 5 — Cool and Slice

Allow the baked squares to cool for 10 minutes.

Cut into square portions.

Serve warm or chilled.

Nutrition (Approx.)

Calories: 180
Protein: 12g
Total Carbs: 5g
Net Carbs: 4g
Fiber: 1g
Fat: 13g
Calcium: 180mg

Nutrition may vary depending on cheese brands and portion size.

Ingredient Benefits

Spinach 🥬

Rich in iron, vitamins, minerals, and antioxidants.

Feta Cheese 🧀

Adds protein, calcium, and a creamy salty flavor.

Eggs 🥚

Provides high-quality protein and helps bind the squares.

Greek Yogurt

Adds creaminess while increasing protein content.

Garlic

Adds flavor and contains beneficial plant compounds.

Serving Ideas

Breakfast

Serve with:

Fresh fruit
Greek yogurt
Avocado slices

Lunch

Pair with:

Side salad
Grilled chicken
Soup

Snack

Enjoy as a quick protein-rich snack between meals.

Storage

Fridge: Store in an airtight container for up to 4 days

Freezer: Freeze individual squares for up to 2 months

Reheat: Microwave for 30–60 seconds or warm in the oven.

Tips

Drain spinach well to avoid watery squares.

Use fresh herbs like parsley or dill for extra flavor.

Add cooked chicken or turkey for more protein.

Let the squares cool before cutting for cleaner slices.

Use a mix of feta and mozzarella for the best creamy texture.

Final Thoughts

These Spinach and Feta Squares are a simple, nutritious, and satisfying recipe that works for any time of the day. With plenty of protein, creamy cheese, and flavorful spinach, they make healthy eating easy and delicious.

Perfect for meal prep, busy mornings, or a light savory snack.