Keto Spanakopita

This Keto Spanakopita takes everything you love about the classic Greek spinach pie—creamy feta, fragrant herbs, and tender spinach—and transforms it into a cheesy, low-carb bake without the phyllo. It has a golden, slightly crispy top with a soft, fluffy interior that’s rich in protein and healthy fats. It’s a delicious keto-friendly comfort food that fits perfectly into low-carb and gluten-free lifestyles.

Is this good for health or weight loss?

Yes — thanks to its keto-friendly balance of protein, healthy fats, and minimal carbohydrates, this recipe helps satiety and reduces carb spikes without making any medical claims. It naturally avoids grain-based crusts, making it suitable for low-carb meal plans and weight-conscious eating.

Is this keto or not? And why?

Yes, this dish is keto because it contains very low net carbs and no phyllo dough (which is traditionally high in carbs). Ingredients like eggs, spinach, feta, and cream contribute protein, fat, and micronutrients while keeping total carbs low. Net carbs remain minimal since the only significant carb source is spinach, which is fiber-rich and keto-approved.

What is Keto Spanakopita?

Keto Spanakopita is a low-carb adaptation of the traditional Greek spinach pie, typically made without phyllo dough. Instead, it bakes into an egg and cheese casserole-style dish while maintaining the same Mediterranean flavors. It’s savory, comforting, and perfect for keto meal prep.

Why This Recipe is Special:

• Keto-Friendly: No phyllo, no grains, and low net carbs.
• Protein-Rich: Eggs and cheese add satisfying protein for energy.
• Comforting Texture: Crispy top with a soft, creamy spinach interior.
• Quick Assembly: Comes together fast with simple ingredients.
• Great for Meal Prep: Stores and reheats beautifully for busy weeks.

My Personal Experience

• I loved how cheesy and creamy it turned out — not dry at all.
• The top browned perfectly and added a satisfying texture.
• It reheated without falling apart, making it great for meal prep.
• The spinach flavor stayed mild and balanced thanks to feta and herbs.

Perfect For:

Busy weeknight dinners, brunch spreads, keto diet plans, gluten-free family meals, work lunches, and make-ahead meal prep.

Why You’ll Love This Recipe

• Ultra Low-Carb: Completely crustless to keep net carbs keto-friendly.
• Flavor-Packed: Feta and herbs create bold Mediterranean flavor.
• Easy Prep: Mix, bake, slice—no complicated steps.
• Versatile: Works as breakfast, lunch, or dinner on keto.
• Freezer-Friendly: Keeps its shape and texture after freezing.

Common Mistakes to Avoid

1. Using watery spinach — always drain and squeeze dry to avoid sogginess.
2. Under-seasoning — feta is salty but eggs need herbs for flavor.
3. Overbaking — leads to rubbery eggs; remove when center is just set.
4. Too much cream — makes it loose and prevents clean slicing.

Required Equipment

• Mixing Bowl — for combining eggs, spinach, cheese, and herbs.
• Whisk — ensures eggs and cream fully blend.
• 9×9 Baking Dish — creates even thickness for perfect slices.
• Cheese Grater — for freshly grated mozzarella (melts better).
• Oven — for baking the casserole evenly until golden.

Storage Recommendations

Refrigerate leftovers in airtight glass containers for 3–4 days.
For freezing, wrap slices individually and store up to 2 months—reheat in the oven to maintain texture. Avoid sealing while hot to prevent condensation and moisture build-up.

Print Recipe

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Keto Spanakopita

Author: Caleb Rowan Cooking Method: Baking Cuisine: Mediterranean Course: Mediterranean Recipes

Difficulty: Beginner Prep Time 10 mins Cook Time 40 mins Total Time 50 mins

Servings: 4

Best Season: Suitable throughout the year

Description

Keto Spanakopita is a low-carb adaptation of the traditional Greek spinach pie, typically made without phyllo dough. Instead, it bakes into an egg and cheese casserole-style dish while maintaining the same Mediterranean flavors. It's savory, comforting, and perfect for keto meal prep.

Ingredients

Scale

1/2x 1x 2x 3x

• 10 oz frozen spinach, thawed & squeezed dry
• 6 large eggs
• 1 cup heavy cream
• 1 cup crumbled feta cheese
• 1 cup shredded mozzarella cheese
• ¹⁄₂ cup grated parmesan
• 1 small onion, finely diced (optional; adds ~1 net carb)
• 2 cloves garlic, minced
• ¹⁄₂ tsp dried dill or oregano
• ¹⁄₂ tsp salt
• ¹⁄₄ tsp black pepper
• 2 tbsp olive oil (for sautéing onion/garlic if using)

Instructions

1. Preheat Oven: Set to 350°F (175°C). Lightly grease a 9×9 baking dish.
2. Cook Aromatics (optional): Heat oil over medium heat, sauté onion & garlic until soft (3–4 mins).
3. Mix Wet Ingredients: In a large bowl, whisk eggs, cream, salt, pepper, and herbs until smooth.
4. Add Spinach & Cheeses: Stir in spinach, feta, mozzarella, and parmesan. Mix until evenly distributed.
5. Bake: Pour into dish and bake 35–40 minutes, until top is golden and center is set but not dry.
6. Cool & Slice: Let rest 10 minutes before cutting into squares for clean edges.

Nutrition Facts

Servings: 4 ServingCalories:240kcalTotal Fat:20gCholesterol:155mgSodium:520mgPotassium:260mgTotal Carbohydrate:4gSugars: 1gProtein:14g

Note

Best reheated in oven or air fryer for crisp top.

Keto & gluten-free as written.

Contains dairy and eggs (common allergens).

Boost flavor with fresh dill, lemon zest, or oregano.