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Creamy Spinach Pepper Casserole

112 Calories / 13 g Protein
Creamy Spinach Pepper Casserole

A tasty way to get your greens.

Difficulty: Beginner Total Time 1 hr 10 mins
Servings: 12 Calories: 112
Season: Suitable throughout the year


Spinach lends itself to cheesy, creamy dips and casseroles. Here we pare down the non-desirables and leave you with a hot, comfort casserole that delivers on flavor as well as nutrition.



  1. Heat oven to 300 degrees F / 149 C . Cook spinach according to package directions. Drain, reserving 1 cup of liquid, and chop finely.

  2. Spray a shallow 4- to 6-cup baking dish with olive oil cooking spray. Heat the yogurt in a saucepan over medium heat, stirring constantly and add oat bran. Blend and cook 2 to 3 minutes. Do not brown. Add onion and garlic.

  3. Add the spinach liquid slowly, then add almond milk, some black pepper, celery salt and cheese. Mix well and add jalapeño and spinach.

  4. Cook until all is blended. Turn into the casserole dish, top with nutritional yeast, spray once over with olive oil cooking spray, and bake until lightly browned, about 45 minutes.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 112kcal
% Daily Value *
Total Fat 3g5%
Cholesterol 3mg1%
Sodium 427mg18%
Potassium 902mg26%
Total Carbohydrate 10g4%
Dietary Fiber 6g24%
Sugars 1g
Protein 13g26%

Vitamin A 267 IU
Vitamin C 40 mg
Calcium 49 mg
Iron 24 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


One jalapeno doesn’t seem to add much heat to this dish. If you really want to taste the pepper flavor, consider adding more.

Keywords: spinach, yogurt, cheddar cheese, jalapeño, nutritional yeast, sides, vegetable, insulin resistance, PCOS, low-GI recipe, metabolic syndrome, pre-diabetes, fat loss, weight loss, nutrition, healthy diet

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