High-Protein Creamy Spinach Bake
Low carb, sugar-free and ready in 35 minutes — a golden, bubbling spinach bake with a silky cheese custard inside
This high-protein creamy spinach bake keeps every promise on the cover: low carb, sugar-free, ready in 35 minutes — with 22g protein, 5g net carbs and 240 calories per serving. Squeezed-dry spinach is folded through a garlic cream-cheese and Greek yogurt custard, baked until golden and bubbling like the dish in the photo.
Per serving: 240 calories, 22g protein and 5g net carbs. Ready in 35 minutes.
Why you’ll love this spinach bake
- 22g protein per serving for just 240 calories
- Low carb and sugar-free — exactly as promised on the cover
- On the table in a genuine 35 minutes
- Golden, bubbling cheese top like the photo
- Silky, creamy centre — never watery
- Comfort food that works as a side or a light main
Health notes
- Greek yogurt and eggs: The protein engine — this bake eats like a meal, not a side.
- Spinach: Iron-rich and low carb, squeezed completely dry so the custard stays silky.
- Cream cheese and Parmesan: Real cheese flavour with no flour or starch needed.
- Garlic and nutmeg: The classic creamed-spinach seasoning, zero sugar.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — squeeze the spinach bone dry
Thawed spinach holds a shocking amount of water, and every drop ends up in your custard. Wring it out in a clean tea towel until almost nothing comes out — then squeeze again. Dry spinach is the entire difference between the silky, scoopable bake in the photo and a watery puddle.
Ingredients
Spinach bake
- 2 lb frozen chopped spinach, thawed (or 1½ lb fresh, wilted)
- 8 oz cream cheese, softened
- 1 cup nonfat plain Greek yogurt
- 3 large eggs
- ½ cup grated Parmesan
- 1 cup shredded mozzarella, divided
- 3 cloves garlic, minced
- ¼ tsp ground nutmeg
- 1 tsp salt
- ½ tsp black pepper
- 1 Tbsp butter, for the dish
Swaps
- Artichoke: Fold in chopped artichoke hearts for a spinach-artichoke bake.
- Cheesy top: Extra Parmesan over the mozzarella for a deeper crust.
- Spicy: ¼ teaspoon of chilli flakes in the custard.
- Dairy-light: Reduced-fat cream cheese and mozzarella — slightly less rich, still golden.
Instructions
| 1 | Squeeze the spinach. Heat the oven to 375°F. Wring the thawed spinach in a clean tea towel until almost no liquid comes out. This is the most important step of the recipe. |
| 2 | Beat the custard. Beat the cream cheese until smooth, then beat in the Greek yogurt, eggs, Parmesan, garlic, nutmeg, salt and pepper until completely uniform. |
| 3 | Fold in the spinach. Fold the squeezed spinach and half the mozzarella through the custard until evenly distributed. |
| 4 | Fill the dish. Spread in a buttered 9×9-inch baking dish and level the top. Blanket with the remaining mozzarella. |
| 5 | Bake. Bake for 22–25 minutes until set, puffed and golden brown on top. The centre should barely jiggle. |
| 6 | Rest and serve. Rest for 10 minutes so the custard firms up for clean scoops. Serve warm straight from the dish with a spoon, like the photo. |
Pro tips
- Squeeze, then squeeze again — you cannot over-squeeze spinach.
- Beat the cream cheese smooth before the eggs go in; lumps never bake out.
- A barely-jiggling centre is perfect; it sets as it rests.
- The 10-minute rest is what turns scoops into clean servings.
- Reheats beautifully — a hot oven brings the golden top back.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 22g |
| Net carbohydrates | 5g |
| Total carbohydrates | 8g |
| Fiber | 3g |
| Total fat | 13g |
| Sodium | 620mg |
Per serving (6 servings), locked from the cover: 22g protein, 5g net carbs, 240 calories. Exact macros vary slightly with yogurt and cheese brands.
Variations
Spinach artichoke dip
Serve warm from the dish with low-carb crackers for scooping.
Chicken bake
Fold in 2 cups of diced cooked chicken for a complete meal.
Mushroom
Sautéed mushrooms folded through with the spinach.
Feta top
Crumbled feta over the mozzarella for a tangier crust.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Airtight container; the custard firms up cold |
| Freezer | Up to 2 months | Freeze in portions; thaw overnight |
| Reheat | — | Oven at 350°F for 12–15 minutes until hot and golden again |
