Skinny Spinach and Feta Vegetarian Casserole


This delicious casserole is a real keeper…It’s rich and sinful tasting and very skinny!  In fact 1 side serving has 101 calories, 3.7 grams fat and 3 Weight Watchers POINTS PLUS.  Serve it as a side dish for chicken, beef, pork or fish. Make it a meatless main course by cutting into 6 larger slices instead of 9 side servings. One main course serving has 153 calories, 5 grams of fat and 4 Weight Watchers POINTS PLUS.  Check out the Skinny Facts below for both.

Prep Time: 15 minutes

Bake Time: 45 minutes


2 egg whites

2 eggs, I like using Eggland’s Best eggs

1 pint (2 cups) fat-free cottage cheese

1 (10-ounce) package frozen chopped spinach, thawed and drained

½ cup onions, chopped

¼ cup plus 2 tablespoons fat-free feta cheese

¼ cup reduced-fat butter or Smart Balance Light, melted

2 tablespoons all purpose flour

⅛ teaspoon salt

Fresh ground pepper, to taste


1. Preheat oven to 350 degrees.  Coat a 9″ x 9″ casserole dish with cooking spray.  Set aside.

2. In a large bowl, add egg whites, eggs, cottage cheese, drained spinach and onions.  Mix until combined.  Stir in feta cheese, melted butter, flour, salt and pepper.  Mix well.  Transfer mixture to casserole dish.

3. Bake uncovered for about 45 minutes or until the center is set.

4. Cool slightly and cut into 6 squares, if serving for a main course and cut into 9 squares, if serving as a side dish for chicken, beef, fish or pork.

Makes 6 main course servings and 9 side servings (each serving, 1 square)

Food Fact

Feta is a brined cheese traditionally made in Greece. It’s an aged sheep’s milk cheese that has a slightly grainy texture. Today it’s quite common though to have cow’s milk in the cheese in addition to sheep and goat milk.

Healthy Benefit

Frozen spinach might just be more nutritious than fresh.  The nutritional benefit of fresh spinach, in just four days in the crisper, can be greatly reduced.  Frozen spinach is processed immediately after being picked, locking in the nutrients.

Shopping Tip

Most supermarkets now carry fat-free feta cheese.  You’ll find it either in the cheese aisle or gourmet cheese section.

Prep Tip

To thaw frozen spinach quickly, place in a colander and run warm water over it until defrosted.  Use paper towels to squeeze all the water out of the spinach before using.

Weight Watchers
(old points) 2 for 1 side serving
Weight Watchers POINTS PLUS
3 for 1 side serving

Weight Watchers (old points) 3 for 1 main course serving
Weight Watchers POINTS PLUS
4 for 1 main course serving

SKINNY FACTS: for 1 side serving
101 calories, 3.7g fat, 11g protein, 6g carbs, 1g fiber, 316mg sodium, 1g sugar
SKINNY FACTS: for 1 main course serving
153 calories, 5g fat, 17g protein, 10g carbs, 1g fiber, 475mg sodium, 2g sugar