This delicious Spinach & Feta Pie is creamy, cheesy, fluffy, and packed with protein! Made without traditional pastry crust, it’s a lighter, low-carb twist on classic Greek-inspired spinach pie. Perfect for breakfast, lunch, meal prep, or a healthy dinner.

High-Protein Low-Carb Spinach & Feta Pie

Prep Time: 15 minutes
Cook Time: 35–45 minutes
Total Time: 55–60 minutes
Servings: 6
Difficulty: Easy

Ingredients

• 10 oz (280 g) fresh spinach, chopped (or frozen and thawed)
• 4 large eggs
• 1 cup cottage cheese
• 1 cup crumbled feta cheese
• ½ cup plain Greek yogurt
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• 2 tablespoons almond flour (optional, for a slightly firmer texture)
• 2 cloves garlic, minced
• ¼ teaspoon dried oregano
• ¼ teaspoon black pepper
• ¼ teaspoon salt (adjust to taste)
• ½ teaspoon onion powder
• 1 tablespoon olive oil
• ½ teaspoon baking powder

Instructions

1. Prepare the spinach

Preheat the oven to 375°F (190°C). Lightly grease an 8-inch square baking dish.

Heat olive oil in a skillet over medium heat. Add the spinach and cook for 3–4 minutes until wilted. Add minced garlic and cook for another 30 seconds.

Remove from heat and allow to cool slightly. Squeeze out as much excess moisture as possible.

2. Prepare the creamy mixture

In a large mixing bowl, whisk together the eggs, cottage cheese, Greek yogurt, oregano, black pepper, onion powder, and baking powder until combined.

3. Add the cheeses

Stir in the crumbled feta, mozzarella, Parmesan, and optional almond flour.

Fold in the cooked spinach and garlic until everything is evenly distributed.

4. Assemble the pie

Pour the mixture into the prepared baking dish. Spread evenly and sprinkle a little extra feta or mozzarella on top if desired.

5. Bake

Bake for 35–45 minutes, or until the center is completely set and the top is beautifully golden brown.

A knife inserted into the center should come out mostly clean.

6. Cool and serve

Allow the pie to rest for 10–15 minutes before slicing. Cut into squares and serve warm.

Nutrition Information (Estimated Per Serving)

• Calories: 235
• Protein: 22 g
• Total Carbohydrates: 5–7 g
• Fiber: 1 g
• Net Carbs: 4–6 g
• Fat: 13 g
• Sugar: 2–3 g

Nutrition values vary depending on the brands and ingredients used.

Nut Information

• Almond flour: Optional; adds a mild nutty flavor and helps create a firmer texture.
• Almonds: Not required.
• Walnuts: Not required.
• Pecans: Not required.
• Peanuts: Not required.
• Cashews: Not required.
• Pistachios: Not required.

Nut Allergy Information: This recipe can be completely nut-free by omitting the optional almond flour. Check cheese and other ingredient labels for possible cross-contact with nuts.

Helpful Tips

• Always squeeze excess water from spinach to prevent a watery pie.
• Blend cottage cheese before mixing if you prefer an extra-smooth filling.
• Use full-fat feta for a richer, creamier flavor.
• Add fresh dill or parsley for extra freshness.
• Don’t overbake, as this can make the eggs rubbery.
• Let the pie rest before cutting to get neat, firm slices.

Storage Instructions

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze individual slices for up to 2 months.
• Reheating: Warm in the oven at 325°F (165°C) or microwave until heated through.
• Meal Prep: Slice into individual portions for convenient high-protein breakfasts and lunches.

Frequently Asked Questions (Q&A)

Q1: Is this spinach and feta pie crustless?
Yes! It contains no traditional pastry crust, making it a lower-carb alternative to classic spinach pie.

Q2: Is this recipe keto-friendly?
Yes, it can fit many keto meal plans. Check the nutritional information and your daily carbohydrate allowance.

Q3: How much protein does each serving contain?
Approximately 22 grams per serving, depending on the ingredients and portion size.

Q4: Can I use frozen spinach?
Absolutely! Thaw it completely and squeeze out all excess water before using.

Q5: Can I substitute ricotta for cottage cheese?
Yes. Ricotta works well and creates a creamy texture, although the protein content may change.

Q6: Can I make this recipe without almond flour?
Yes! Simply leave it out. The eggs and cheese will help hold the pie together.

Q7: Can I add chicken?
Yes! Add approximately 1 cup of cooked, shredded chicken for an extra protein boost.

Q8: Can I prepare it the night before?
Yes. Assemble the mixture, cover, and refrigerate overnight. Bake the next day, adding a few extra minutes if needed.

Q9: Why is my spinach pie watery?
Excess moisture in the spinach or cottage cheese is usually the reason. Drain and squeeze the spinach thoroughly.

Q10: Is this recipe suitable for meal prep?
Definitely! It reheats beautifully and makes an excellent grab-and-go breakfast or lunch.

Q11: Can I make it dairy-free?
You can experiment with dairy-free cottage cheese, feta, and yogurt alternatives, but the protein and texture will differ.

Q12: What can I serve with spinach and feta pie?
Serve with a fresh cucumber salad, roasted vegetables, grilled chicken, or a bowl of tomato soup.

Final Note

This High-Protein Low-Carb Spinach & Feta Pie is an easy, satisfying recipe that brings together creamy cottage cheese, salty feta, tender spinach, and golden melted cheese. It’s perfect for anyone looking for a delicious, protein-rich meal without traditional pastry!