Mediterranean Spinach & Cheese Squares

Introduction

These golden-baked spinach & cheese squares are a Mediterranean-inspired snack or appetizer—similar to spanakopita but without the phyllo. Instead, they use a light egg-and-cheese base, making them high in protein, low-carb friendly, and perfect for breakfast, brunch, or party bites. The flavors of spinach, feta, herbs, and a touch of Mediterranean spices make them both comforting and refreshing.

 Ingredients (serves 6–8, makes about 12 squares)

2 tbsp olive oil

1 small onion, finely chopped

2 garlic cloves, minced

5 cups fresh spinach, chopped (or 1 ½ cups frozen, thawed & drained well)

4 large eggs

½ cup Greek yogurt (or sour cream)

½ cup crumbled feta cheese

½ cup shredded mozzarella (or Kasseri cheese for authentic flavor)

¼ cup grated Parmesan cheese

2 tbsp fresh parsley, chopped

1 tsp dried oregano

½ tsp chili flakes (optional)

Salt & pepper, to taste

½ cup almond flour (or all-purpose flour if not keto)

1 tsp baking powder

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 Instructions

Preheat oven: Set to 375°F (190°C). Grease or line an 8×8-inch baking dish with parchment paper.

Cook spinach mixture:

Heat olive oil in a skillet.

Sauté onion until soft, then add garlic and spinach.

Cook until spinach is wilted and liquid evaporates. Let cool slightly.

Prepare batter:

In a large bowl, whisk eggs, yogurt, and all cheeses.

Stir in parsley, oregano, chili flakes, salt, and pepper.

Add dry ingredients: Mix in almond flour (or flour) and baking powder until combined.

Combine: Stir in the cooked spinach mixture.

Bake: Pour into prepared dish, smooth top, and bake for 30–35 minutes until golden and set.

Cool & cut: Let cool 10 minutes, then cut into squares. Serve warm or at room temperature.

 Q/A

Q: Can I use frozen spinach?
A: Yes, just thaw and squeeze out excess water very well to avoid soggy squares.

Q: Can I meal-prep these?
A: Absolutely! They store in the fridge for up to 4 days and reheat well. You can also freeze them for up to 2 months.

Q: What cheese works best?
A: Feta is essential for the Mediterranean flavor, but you can add mozzarella, Parmesan, or even ricotta for creaminess.

Q: Can I make it gluten-free?
A: Yes, use almond flour or coconut flour instead of regular flour.

 Tips

Extra flavor: Add chopped sun-dried tomatoes or Kalamata olives.

Keto-friendly: Stick with almond flour; it keeps carbs low.

For brunch: Serve with tzatziki or a light tomato salad.

Texture tip: Let them cool slightly before cutting so they hold together well.

 Nutrition (per square, based on 12 squares, using almond flour)

Calories: 145 kcal

Protein: 9 g

Fat: 11 g

Carbs: 4 g (Net Carbs: ~2 g after fiber)

Fiber: 2 g

Sugar: 1 g