Healthy Spinach & Potato Casserole
This wholesome casserole layers tender potatoes, sautéed spinach, and a light yogurt-Parmesan sauce for a creamy, cheesy bake that’s still nutritious. Instead of heavy cream, it uses Greek yogurt for richness and protein.
⏳ Time
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Ingredients
For the Base:
1 kg (2.2 lbs) potatoes, thinly sliced (Yukon gold or red potatoes work best)
300 g (10 oz) fresh spinach (or 250 g frozen spinach, thawed & squeezed dry)
2 tbsp olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
Salt & pepper to taste
For the Sauce:
1 cup plain Greek yogurt
½ cup low-fat milk
2 large eggs
½ cup grated Parmesan cheese
1 tsp dried oregano
½ tsp ground nutmeg (optional, adds warmth)
For Topping:
½ cup shredded mozzarella or part-skim cheese
2 tbsp breadcrumbs (optional, for crunch)
ℹ️ Instructions
1. Preheat Oven:
Preheat oven to 190°C (375°F). Lightly grease a 9×13-inch (23×33 cm) baking dish.
2. Cook the Spinach:
Heat olive oil in a skillet over medium heat.
Add onion and cook 3–4 minutes until softened.
Add garlic and cook 30 seconds until fragrant.
Add spinach and sauté 2–3 minutes (if using frozen, just heat through). Season with salt and pepper. Remove from heat.
3. Prepare the Sauce:
In a medium bowl, whisk together Greek yogurt, milk, eggs, Parmesan, oregano, nutmeg, salt, and pepper until smooth.
4. Layer the Casserole:
Spread half the sliced potatoes evenly in the baking dish.
Top with all the spinach mixture.
Layer the remaining potatoes over the spinach.
Pour the yogurt sauce evenly over the top, making sure it seeps between layers.
5. Add Topping:
Sprinkle mozzarella over the top.
Add breadcrumbs if you want extra crunch.
6. Bake:
Cover with foil and bake for 25 minutes.
Remove foil and bake another 15–20 minutes until potatoes are tender and top is golden.
7. Serve:
Let rest for 5 minutes before slicing. Serve warm.
Notes & Tips
Extra flavor: Add fresh herbs like parsley or basil between layers.
Make ahead: Assemble up to 24 hours in advance, cover, and refrigerate. Bake just before serving.
Lighter option: Reduce mozzarella to ¼ cup and skip breadcrumbs.
More protein: Add cooked chicken breast or turkey slices between layers for a full meal.
⁉️ Frequently asked questions FAQ
Q: Can I make this dairy-free?
A: Yes—swap Greek yogurt for unsweetened coconut yogurt, milk for almond milk, and use vegan cheese.
Q: Can I use sweet potatoes instead of white potatoes?
A: Absolutely—it adds natural sweetness and extra fiber.
Q: Can I freeze it?
A: Yes—bake first, let cool, then freeze in portions for up to 3 months. Reheat covered in the oven.
✅ Nutritional Value
Calories: 210 kcal
Protein: 9 g
Carbohydrates: 28 g
Fiber: 4 g
Sugars: 4 g
Fat: 7 g
Cholesterol: 70 mg
Sodium: 320 mg