Low-Fat Spinach Casserole Recipe

This low fat spinach casserole is a creamy, savory side dish that’s packed with leafy greens, subtle spices, and a cheesy golden top—without the usual butter or heavy cream. It’s an easy way to get more greens in your diet, with only 4 grams of fat per serving. Whether you’re looking for a healthy holiday side or a weeknight veggie boost, this dish delivers big flavor in a small-fat package.

About This Recipe

Every bite is rich and creamy thanks to a clever blend of nonfat Greek yogurt and low-fat cottage cheese. The spinach keeps it vibrant and earthy, while the cheesy topping gets perfectly bubbly in the oven. It’s warm, comforting, and surprisingly filling for a vegetable-based dish.

This is a fantastic side dish for chicken, fish, or turkey—but it’s also hearty enough to be the main event if paired with a grain or baked potato. You can prep it ahead, and it’s always a hit at potlucks.

Why This Recipe Belongs in Your Diet

Spinach is loaded with iron, fiber, and antioxidants, and this casserole uses nonfat Greek yogurt and low-fat cheeses to provide creaminess and protein without unnecessary fat. It’s a nutritious, satisfying way to eat your greens.

What You’ll Need (Ingredients)

We’re transforming humble frozen spinach into a rich, flavorful casserole using high-protein, low-fat ingredients.

• 2 (10 oz) packages frozen chopped spinach, thawed and squeezed dry: A nutrient-dense base full of fiber and iron.
• 1/2 cup low-fat cottage cheese: Adds creaminess and protein with minimal fat.
• 1/2 cup plain nonfat Greek yogurt: Makes the dish rich and creamy without needing cream.
• 1/4 cup grated Parmesan cheese: Adds savory depth with just a little cheese.
• 1/2 teaspoon onion powder: Provides mild sweetness and background flavor.
• 1/4 teaspoon garlic powder: Boosts the savory element without sautéing.
• 1/4 teaspoon black pepper: Adds balance and subtle heat.
• 1/2 teaspoon salt: Enhances the natural flavor of the spinach.
• 1/4 cup whole wheat breadcrumbs: Adds a golden, crisp topping.
• Cooking spray: Prevents sticking without adding fat.

How to Make Low Fat Spinach Casserole

1. Preheat oven to 375°F (190°C). Lightly spray an 8×8-inch baking dish with cooking spray.
2. Mix spinach, cottage cheese, and Greek yogurt in a large bowl until fully combined.
3. Add Parmesan, onion powder, garlic powder, salt, and pepper. Stir until evenly blended.
4. Spread mixture evenly into the baking dish.
5. Sprinkle breadcrumbs over the top.
6. Bake uncovered for 25–30 minutes, or until hot and the top is lightly golden.
7. Let cool slightly before serving.

Recipe Tips and Variations

• Add a pinch of nutmeg for a classic spinach casserole touch.
• Stir in diced mushrooms or roasted red peppers for variety.
• Use fresh spinach if preferred—sauté first to remove moisture.
• Top with a bit of shredded low-fat mozzarella for a cheesier finish.

How to Store Leftovers

Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the microwave or oven. This dish can also be frozen for up to 2 months—thaw overnight in the fridge before reheating.

Nutrition Facts

• Serving Size: 1/6 casserole (about 3/4 cup)
• Calories: 140 kcal
• Fat: 4 g
• Carbohydrates: 8 g
• Protein: 14 g
• Sodium: 360 mg

Try More Recipes:

• Low-Fat Seafood Casserole Recipe
• Low-Fat Pizza Casserole Recipe
• Low-Fat Pasta Casserole Recipe