Creamy Keto Cod and Spinach Casserole
This Creamy Keto Cod and Spinach Casserole is a low-carb high-protein meal that’s big on flavor and comfort. Tender cod fillets are baked over a bed of creamy garlicky spinach then broiled to perfection for a golden top. It’s a healthy weeknight dinner that feels indulgent without kicking you out of ketosis.
Cooking Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
1.5 lbs cod fillets (cut into 5–6 pieces)
2 tbsp olive oil
3 cups fresh spinach (or 1.5 cups frozen thawed and drained)
3 cloves garlic minced
1/2 small onion finely chopped
3/4 cup heavy cream
1/4 cup grated Parmesan cheese
1/4 tsp crushed red pepper flakes (optional)
Salt & pepper to taste
1 tsp lemon juice (optional for brightness)
1 tbsp chopped parsley (for garnish)
Instructions:
Prep the Oven & Pan:
Preheat your oven to 375°F (190°C)
Lightly grease a medium baking dish with olive oil or butter
Cook the Spinach Base:
Heat olive oil in a skillet over medium heat
Add onion and garlic sauté for 2–3 minutes until soft and fragrant
Add spinach and cook until wilted
Stir in heavy cream Parmesan red pepper flakes salt and pepper
Simmer 2–3 minutes until slightly thickened then spread the mixture in the bottom of your baking dish
Add the Cod:
Pat the cod fillets dry season with salt and pepper
Arrange them over the creamy spinach layer in the dish
Bake:
Bake uncovered for 15–18 minutes or until cod flakes easily with a fork and reaches 145°F (63°C) internal temp
Optional Broil for the last 1–2 minutes to get that golden crust on top
Garnish & Serve:
Drizzle with lemon juice if using sprinkle with parsley and serve hot
Tips:
Use a mix of Parmesan and mozzarella for an extra cheesy version
Add mushrooms or chopped artichokes for variety
Swap cod with halibut or haddock if preferred
Want more fat Stir in a spoonful of cream cheese with the spinach
FAQs:
Q: Can I use frozen cod?
A: Yes Just thaw it completely and pat dry to avoid excess moisture in the casserole
Q: Can I make this dairy-free?
A: You can try coconut cream or almond milk-based alternatives but it may change the flavor
Q: Is it freezer-friendly?
A: It’s best fresh but you can freeze portions for up to 1 month Reheat gently in the oven
Q: Can I add cheese on top?
A: Absolutely—shredded mozzarella or Gruyère would brown beautifully
Nutrition Estimate (Per Serving – 5 Servings):
Calories: ~320
Protein: 30g
Fat: 22g
Carbs: 4g
Fiber: 1g
Net Carbs: 3g
Conclusion:
This keto-friendly cod and spinach casserole proves that healthy eating doesn’t have to be boring. It’s rich flavorful and comes together fast—perfect for busy nights or meal prep. Plus it’s low-carb gluten-free and packed with omega-3s from the fish