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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 204.8
  • Total Fat: 7.7 g
  • Cholesterol: 29.0 mg
  • Sodium: 819.6 mg
  • Total Carbs: 9.3 g
  • Dietary Fiber: 1.3 g
  • Protein: 22.3 g

View full nutritional breakdown of Spinach and Onion Casserole calories by ingredient
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Spinach and Onion Casserole

Submitted by: PHITNPHAT
Spinach and Onion Casserole

Introduction

This is my version of another recipe. It's loaded with protein and is great for dinner served with steamed brocolli or rice. I also will use it for a WONDERFUL breakfast casserole with fruit. This is my version of another recipe. It's loaded with protein and is great for dinner served with steamed brocolli or rice. I also will use it for a WONDERFUL breakfast casserole with fruit.
Number of Servings: 6

Ingredients

    3/4 cup of 2% Shredded Cheese (I use 6 of 8 oz. bag)
    1/3 cup of parmesan cheese
    1 1/4 cup of Egg Whites or Egg Beaters
    2 tbsp of Rice Flour or regular flour
    3/4 a container of Red Fat Feta Cheese
    1 box of thawed spinach (squeeze ALL water out)
    1/2 cup of chopped green onions
    Garlic Powder to taste
    Salt and Pepper to taste

Directions

In a mixing bowl combine your cheeses and flour. Then add all remaining ingredients and mix well with a spoon.

Spray a baking dish and heat oven to 350 degrees. Place mixture in baking dish. Bake for 60 min.

Serves 6 healthy sized portions.

Number of Servings: 6

Recipe submitted by SparkPeople user PHITNPHAT.






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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    very, very good! i used feta because i didn't have the other type of cheese and it was AMAZING! make it! you'll eat it cold! - 9/21/09

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  • Very Good
    1 of 1 people found this review helpful
    I MUST ADMIT, I WILL NOT MAKE TWO SEPERATE MEALS SO I HAD TO TINKER WITH THE VEGGIES --I ADDED BROCCOLLI-CAULIFLOUR AND A SIDE ORDER OF CHICKEN NUGGETS (FOR THE KIDS OF COURSE) IT WAS REALLY FUN TO TRY SOMETHING NEW THANKS ! - 2/10/10

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  • Very Good
    1 of 1 people found this review helpful
    My Mom made this for breakfast today and I loved it! It had a lot of flavor! - 10/25/09

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  • This was very tasty. I did cut back to 1/2 cup on both the sharp Cheddar and the Feta cheeses. I also added 1/4 tsp cayenne for kick. Will be making this one again. - 4/10/11

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