Mediterranean Spinach and Feta Squares

These Mediterranean Spinach and Feta Squares have a cheesy and savory flavor. These squares are prepared with fresh spinach, crumbled feta cheese, eggs, whole-wheat flour, olive oil, garlic, onion, and Mediterranean herbs. These squares contain approximately 165 calories and 6 grams of net carbs. In no more than an hour, we create these squares. These Mediterranean Spinach and Feta Squares are ideal for meal prep, busy weekdays, family gatherings, brunch spreads, healthy lunches, appetizers, and light dinners. These squares stay fresh in the refrigerator for longer than four days and can be frozen for not less than three months, so you can prepare them beforehand. You can serve these squares with Greek Yogurt with Honey, Chickpea Salad, Hummus, Grilled Lemon Herb Chicken, or Quinoa Tabbouleh.

STATS:

• Cuisine: Mediterranean
• Prep Duration: 15 minutes
• Calories: 165 kcal
• Diet: Mediterranean, Vegetarian
• Course: Breakfast, Appetizer, Lunch, Snack
• Cook Duration: 35 minutes
• Portion Size: 1 square
• Cooking Mode: Oven
• Total Servings: 12 squares
• Total Time: 50 minutes

TOOLS:

• Baking dish
• Big vessel
• Whisk
• Skillet
• Cutting board
• Small vessel
• Spatula
• Knife

INGREDIENTS:

• 2 tablespoons olive oil
• 1 yellow onion
• 3 garlic pieces
• 10 ounces spinach
• 6 eggs
• 1 cup feta cheese
• ½ cup flour
• ½ teaspoon baking powder
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon oregano
• 1 tablespoon parsley
• ¼ cup Parmesan cheese

INGREDIENT NOTES:

SPINACH:

• We use spinach because it provides a fresh flavor and vibrant color to these squares. As a substitute, you can use frozen spinach (thawed and drained), Swiss chard, or kale.

FETA CHEESE:

• Feta cheese gives these squares their tangy Mediterranean flavor and silky texture. We can replace it with goat cheese or queso fresco.

FLOUR:

• Whole-wheat flour provides fiber and structure. As an alternative, utilize all-purpose flour or oat flour.

OLIVE OIL:

• Olive oil gives moisture and richness. As a further option, use avocado oil or melted butter.

PARMESAN CHEESE:

• Parmesan cheese delivers a savory and nutty flavor to these squares. Alternatively, use Pecorino Romano or simply omit it.

OREGANO:

• Oregano provides a classic Mediterranean aroma and earthy flavor. You may replace it with thyme, basil, Italian seasoning, or dill.

PARSLEY:

• Parsley will deliver a freshness and a mild herbal note to the recipe. As another option, use dill, cilantro, or chives.

INSTRUCTIONS:

1. Warm the empty oven to 375°Fahrenheit and coat a dish using olive oil.
2. In a pan, warm the olive oil gently.
3. Cook the onions till they become tender, for almost four minutes.
4. Put the garlic in and cook for almost thirty seconds.
5. Whisk in spinach and cook till it is perfectly wilted.
6. Bring them out of the flame and gently cool them.
7. Stir the eggs in a large dish till get smoother.
8. Perfectly mix the salt, Parmesan cheese, feta cheese, flour, parsley, baking powder, oregano, and pepper.
9. Whisk the spinach mixture into the egg mixture to perfectly combine them.
10. Uniformly distribute the mixture in a dish.
11. Bake till the middle gets set properly and becomes brown, for about thirty-five minutes.
12. Cool this bake for almost ten minutes.
13. Make twelve squares by slicing and then serve them.

TIPS:

• Before mixing in eggs, leave the spinach to cool completely.
• Strain out the extra liquid from the spinach for a perfect texture.
• Include sun-dried tomatoes or chopped olives for additional Mediterranean flavor.
• We utilize high-quality feta cheese to provide a rich flavor.

SERVING SUGGESTIONS:

BREAKFASTS:

• Greek Yogurt
• Fresh Berry Bowl
• Whole-Grain Toast
• Herb-Roasted Potatoes
• Sliced Cucumbers and Tomatoes

LUNCHES:

• Chickpea Cucumber Salad
• Lemon Lentil Soup
• Quinoa Tabbouleh
• Roasted Vegetable Medley
• Mixed Greens Salad

APPETIZERS:

• Classic Hummus
• Tzatziki Dip
• Stuffed Grape Leaves
• Marinated Olives
• Roasted Red Pepper Dip

STORAGE INFORMATION:

FRIDGE:

• These squares should only be stored for four days in a tight-fitting box.

FREEZER:

• Store these suares for more than 60-90 days.

FAQs:

Will we prepare these squares without gluten?

• Yes, you can use a non-gluten flour blend instead of the flour.

Could we utilize frozen spinach?

• Yes, you can use frozen spinach, although defrost it and squeeze out all extra water content before utilizing.

Could we utilize extra veggies?

• Yes, you can use sun-dried tomatoes, zucchini, mushrooms, and bell peppers.

May we prepare these squares beforehand?

• Yes, you can bake these squares one day earlier and chill them.

NUTRITIONAL FACTS:

Caloric Content: 165 kcal

Sodium: 340 mg

Net Carbs: 6 g

Fiber: 1.5 g

Sugar: 1.8 g

Fats: 10 g

Proteins: 11 g

Total Carbs: 7.5 g

Serving Size: 1 square