High-Protein Spinach & Cheese Squares
Baked spinach and cheese squares with a browned top — ready in 55 minutes
These high-protein spinach and cheese squares bake a squeezed-spinach and cottage-cheese mix until the top browns, then cut into squares like the plate. Each square has 11 g of protein and 3 g net carbs.
Low carb, sugar-free, and no crust.
Why you’ll love these squares
- 11g protein per square
- 3g net carbs
- Spinach through the cheese
- Ready in about 55 minutes
- Browned top
- No crust
Health notes
- Protein: Eggs, cottage cheese, and mozzarella.
- Low carb: No pastry and no flour binder.
- Sugar-free: Salt, pepper, and cheese only.
- Keto-friendly: Each square stays around 3g net carbs.
Key element — squeeze the spinach dry
Wet spinach makes the squares weep on the plate. Squeeze it in a towel until almost no water comes out.
Ingredients
Squares (9)
- 10 oz frozen spinach, thawed
- 1 cup cottage cheese
- 1 cup shredded mozzarella
- ¼ cup grated Parmesan
- 3 large eggs
- 1 garlic clove, minced
- ½ tsp salt
- ¼ tsp black pepper
- Pinch of nutmeg
Swaps
- Ricotta: Use ricotta instead of cottage cheese.
- Feta: Swap half the mozzarella for crumbled feta.
- Fresh spinach: Wilt 12 oz, then squeeze it the same way.
- No nutmeg: Skip it. The bake is the same.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Grease an 8-inch square pan. |
| 2 | Squeeze. Drain the spinach and squeeze it in a clean towel until it is almost dry. Chop it. |
| 3 | Mix. Stir spinach, cottage cheese, mozzarella, Parmesan, eggs, garlic, salt, pepper, and nutmeg. Spread in the pan. |
| 4 | Bake. Bake 35–40 minutes until the top is browned and the center is set. Rest 10 minutes. Cut 9 squares. |
Pro tips
- If the towel still drips, squeeze again. That water is what makes a soggy square.
- Resting is what lets you cut clean edges like the plate.
- A short broil at the end deepens the brown spots.
- A pastry crust is not in these numbers.
- Macros are per square, 9 from this pan.
Nutrition
| Nutrient | Per square |
|---|---|
| Calories | 165 |
| Protein | 11g |
| Net carbohydrates | 3g |
| Total carbohydrates | 4g |
| Fiber | 1g |
| Total fat | 11g |
| Sodium | 340mg |
Estimates based on spinach, cottage cheese, mozzarella, Parmesan, and eggs, divided into 9 squares. A crust is not included.
Variations
Artichoke
Add ½ cup chopped artichoke hearts. Carbs rise a little.
Bacon
Stir in 2 slices of cooked, chopped bacon.
Mini muffins
Bake in a lined tin for 20–22 minutes.
Meal prep
Pack two squares as a snack. The card number is one square.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | They firm up as they chill |
| Freezer | Up to 2 months | Wrap squares |
| Reheat | 6–8 min | 350°F, or 20 seconds in the microwave |
FAQ
Test your knowledge
5 quick questions about these spinach squares
1. Protein per square?
2. Net carbs per square?
3. What keeps the squares from weeping?
4. About how long does this take?
5. How many squares is the card based on?
