These Mediterranean Spinach and Feta Squares are packed with tender spinach, salty feta, creamy cheese, and fragrant herbs in a deliciously savory baked layer. They’re soft and satisfying in the center with lightly golden edges, making them perfect for breakfast, brunch, lunch, or an easy appetizer.
Inspired by classic Mediterranean spinach-and-cheese flavors, these squares are simple to prepare and taste wonderful warm or chilled.
Can These Mediterranean Spinach and Feta Squares Support Weight Loss Goals?
These squares can fit into a balanced weight-conscious eating plan when enjoyed in sensible portions. Spinach adds volume and fiber while eggs and cheese contribute protein and satiety. Keeping the cheese and added oil measured can help manage the overall calorie density.
Do Mediterranean Spinach and Feta Squares Fit a High-Protein Lifestyle?
Yes, eggs, feta, and cottage cheese make these squares a good protein-containing option. Spinach adds fiber and nutrients while keeping the carbohydrate content relatively moderate. Each serving provides approximately 12 g of protein and 4 g net carbs, making the squares suitable as part of a high-protein, lower-carb meal.
Why This Recipe Is Special
- 🥬 Spinach-packed: Plenty of spinach gives the squares a vibrant color and savory flavor.
- 🧀 Classic feta flavor: Crumbled feta adds the salty Mediterranean character.
- 🌿 Fresh herbs: Dill and parsley complement the spinach beautifully.
- 🥚 Protein-rich base: Eggs and cottage cheese create a tender, satisfying texture.
- ✨ Perfectly portioned: Baked and cut into squares for easy serving.
My Personal Experience
- Squeezing the spinach really matters: Removing excess water keeps the finished squares firm instead of soggy.
- Feta gives the filling its personality: Its salty, tangy flavor balances the mild spinach and creamy cottage cheese.
- Fresh dill makes the aroma pop: Even a small amount gives the squares that unmistakable Mediterranean feel.
- The edges are my favorite: Letting them become lightly golden gives every piece a delicious contrast between crisp edges and a tender center.
Perfect For
- Mediterranean-inspired breakfasts
- Low-carb lunches
- Brunch gatherings
- Meal prep
- Vegetarian appetizers
- High-protein snacks
- Picnics and potlucks
Why You’ll Love This Recipe
- Easy to prepare: Everything mixes together in one bowl before baking.
- Great hot or cold: The squares remain flavorful after cooling, making them convenient for meal prep.
- Protein-rich ingredients: Eggs, cottage cheese, and feta provide a satisfying combination.
- Full of Mediterranean flavor: Dill, parsley, garlic, spinach, and feta work beautifully together.
- Easy to portion: Simply slice the baked mixture into squares and serve.
Common Mistakes to Avoid
- Using wet spinach: Excess water can make the center loose and soggy.
- Overbaking: Too much oven time can make the eggs rubbery and dry.
- Adding too much salt: Feta already provides considerable saltiness.
- Cutting immediately: Let the bake rest for several minutes so the squares can firm up.
Required Equipment
- 9 × 9-inch baking pan
- Parchment paper
- Large mixing bowl
- Whisk
- Spatula
- Sharp knife
Parchment paper makes the baked spinach mixture easy to lift from the pan and slice neatly.
Storage Instructions
Store cooled squares in an airtight container in the refrigerator for 3–4 days.
For longer storage, wrap individual squares and freeze for up to 2 months.
Reheat refrigerated squares in a 350°F (175°C) oven for 8–10 minutes or microwave for about 30–45 seconds.
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 30–35 minutes
- Total Time: 45–50 minutes
- Servings: 9 squares
- Best Season: Spring & Summer
- Approx. Calories: 165 per square
Short Description
Tender spinach, tangy feta, creamy cottage cheese, eggs, and Mediterranean herbs baked into golden savory squares.
These protein-rich squares are easy to slice, store, and serve warm or chilled.
Perfect for breakfast, brunch, meal prep, or a simple low-carb appetizer.
📝 Ingredients
- 10 oz (285 g) frozen chopped spinach, thawed and thoroughly squeezed dry
- 5 large eggs
- 1 cup (225 g) cottage cheese
- 5 oz (140 g) feta cheese, crumbled
- ½ cup (50 g) shredded mozzarella cheese
- ¼ cup (30 g) finely grated Parmesan cheese
- 2 cloves garlic, minced
- ¼ cup finely chopped fresh parsley
- 2 tbsp chopped fresh dill
- ½ tsp dried oregano
- ½ tsp black pepper
- ¼ tsp salt
- ¼ tsp red pepper flakes, optional
- 1 tbsp olive oil
Optional Toppings
- Extra crumbled feta
- Fresh dill
- Chopped parsley
- Thin lemon wedges
Directions
1. Preheat the Oven
Preheat your oven to 375°F (190°C).
Line a 9 × 9-inch baking pan with parchment paper, leaving a little overhang on two sides for easy lifting.
Lightly brush the parchment with olive oil.
2. Prepare the Spinach
Thaw the frozen spinach completely.
Place it in a clean kitchen towel or several layers of paper towels and squeeze firmly until as much water as possible has been removed.
This step is essential for achieving firm, sliceable squares.
3. Prepare the Egg Mixture
In a large mixing bowl, whisk the eggs until smooth.
Add the cottage cheese, mozzarella, Parmesan, garlic, parsley, dill, oregano, black pepper, salt, and red pepper flakes if using.
Mix until evenly combined.
4. Add the Spinach and Feta
Fold the squeezed spinach into the egg mixture.
Add the crumbled feta and gently fold everything together.
Try not to overmix because you want some small pockets of feta throughout the squares.
5. Transfer to the Pan
Pour the mixture into the prepared baking pan.
Spread it evenly with a spatula.
Sprinkle a little extra feta over the top if desired.
6. Bake
Place the pan in the preheated oven.
Bake at 375°F (190°C) for 30–35 minutes.
The edges should be lightly golden and the center should look set rather than liquid.
A toothpick inserted into the center should come out mostly clean.
7. Rest
Remove the pan from the oven and allow it to cool for 10–15 minutes.
The center will continue setting as it cools.
8. Slice and Serve
Use the parchment overhang to lift the bake from the pan.
Cut into 9 even squares.
Serve warm, at room temperature, or chilled with fresh herbs and a squeeze of lemon.
High-protein tip: Pair two squares with Greek-style yogurt, cottage cheese, or a lean protein such as grilled chicken for a more substantial high-protein meal.
Nutrition Facts (Per Serving – Approximate)
- Calories: 165
- Fats: 11 g
- Cholesterol: 125 mg
- Sodium: 440 mg
- Potassium: 250 mg
- Total Carbohydrates: 6 g
- Fiber: 2 g
- Net Carbs: 4 g
- Sugars: 2 g
- Protein: 12 g
- Calcium: 210 mg
Notes
- Frozen spinach works particularly well because it is easy to measure and squeeze dry.
- Fresh spinach can also be used; sauté it first until wilted, then cool and squeeze out excess moisture.
- Feta can vary significantly in saltiness, so taste the mixture before adding additional salt if desired.
- Add chopped sun-dried tomatoes for extra Mediterranean flavor, but drain them well.
- A small amount of lemon zest adds a fresh, bright flavor.
- For more heat, increase the red pepper flakes.
- Let the squares rest before cutting for cleaner slices.
- For strict keto tracking, check the nutrition labels on cottage cheese and feta because carbohydrate amounts vary by brand.
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Yes, sauté fresh spinach until wilted, cool it, and squeeze out as much moisture as possible before adding it.
Can I make these squares ahead of time?
Yes, they can be baked a day ahead and refrigerated until ready to serve.
Can I freeze spinach and feta squares?
Yes, wrap individual cooled squares well and freeze for up to 2 months.
Why are my squares watery?
The most common reason is excess moisture remaining in the spinach.
Can I add other vegetables?
Yes, finely diced bell peppers, mushrooms, or zucchini can work, provided they are cooked and drained first.
What can I serve with them?
They pair well with a fresh Greek-style salad, cucumber, olives, yogurt dip, or grilled protein.
