Spinach and Feta Casserole with Brown Rice
Spinach and Feta Casserole with Brown Rice got two thumbs up from my sister Pam when I tried out the recipe on her.
Yesterday my sister Pam and brother-in-law Kelly came over, and Kelly replaced my broken garbage disposal (thanks Kelly!) While he worked on that Pam and I raided the fridge where there were some leftovers of this Spinach and Feta Casserole with Brown Rice and Parmesan. A few hours later Pam called me. saying she wanted to save the spinach and feta casserole, but couldn’t find it on the blog. I had to tell her I was sorry that I hadn’t posted the recipe yet, but I was very happy that she liked it so much!
This is one of those wonderfully versatile recipes that could be a vegetable-laden side dish or a perfect vegetarian dish. And I’m a more than a little proud that I’ve managed to have a meatless recipe for the blog this Monday, since sticking to a schedule hasn’t been one of my best skills the last few years.
How to make this recipe:
(Scroll down for complete recipe with nutritional information.)
- I cooked the brown rice in my Zojirushi Rice Cooker (affiliate link), but you can use any method you’d like to get 3 cups of cooked brown rice.
- Thaw a one pound package of spinach in the fridge or microwave.
- Then drain the spinach and squeeze out all the water.
- Mix together the eggs, buttermilk (or milk), green onion, dried thyme, salt, and Worcestershire sauce.
- Then stir in the drained spinach.
- Measure out 1 cup of Feta cheese and make sure it’s well-crumbled for this recipe. Mix the crumbled Feta and 1/2 cup coarsely grated Parmesan into the spinach and egg mixture.
- Then mix in the brown rice, combining it thoroughly so all the ingredients are well-distributed in the rice.
- Press the mixture into a 2 1/2 or 3 quart casserole dish that you’ve sprayed with oil or non-stick spray.
- Bake covered for about 30 minutes, or until the casserole is heated through.
- Then remove the lid and sprinkle on 1/4 cup more of coarsely grated Parmesan cheese.
- Put back in the oven and bake about 10 minutes longer.
- Here’s how it looked when it was done baking and hot out of the oven.
- Serve hot or warm.
More Tasty Meatless Dinner Ideas:
Weekend Food Prep:
This recipe has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
- 3 cups cooked brown rice
- 16 oz. frozen chopped spinach, thawed and drained
- 2 eggs
- 1/2 cup buttermilk or milk (see notes)
- 1/2 cup finely sliced green onions
- 1 tsp. dried thyme
- 1/2 tsp. salt
- 1/2 tsp. Worcestershire sauce
- 1 cup crumbled Feta cheese (see notes)
- 1/2 cup + 1/4 cup coarsely grated Parmesan (see notes)
- Cook enough brown rice to make 3 cups cooked brown rice. (Follow package directions or use a rice cooker).
- Let rice cool slightly while you prepare other ingredients.
- Preheat oven to 350F/180C.
- Put thawed spinach into a colander, then use your hands to squeeze out as much of the water as you can.
- In a small bowl, beat the eggs and then mix in the buttermilk (or milk), sliced green onions, dried thyme, salt, and Worcestershire sauce.
- When ingredients are combined, mix in the drained spinach.
- Then mix in the crumbled Feta and 1/2 cup coarsely grated Parmesan, followed by the brown rice.
- Use a fork to mix until the ingredients are well-distributed into the rice.
- Put the mixture into a 2.5 or 3 quart casserole dish that you’ve sprayed with oil or non-stick spray.
- Cover the dish and bake about 30 minutes, or until the rice mixture is heated through and Feta is starting to melt.
- Uncover and sprinkle with the remaining 1/4 cup Parmesan cheese, then bake about 10 minutes more. Serve hot.
- This freezes well, but you may not have any left to freeze!
I never buy milk so I used buttermilk and it was great in this. One cup of crumbled Feta is about 6 oz. If you only have finely grated parmesan, I’d use a little less.
Recipe inspired by one found in The Big Book of Casseroles, with quite a few healthy changes by Kalyn.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
I made a lot of changes in the original recipe to make this lower-glycemic and suitable for the original South Beach, including using brown rice, leaving out the butter, using less cheese and switching some of it for lower-fat Feta cheese, and increasing the proportion of spinach to other ingredients. With my changes, this would be okay for phase 2 or 3 of South Beach and probably okay for most low-glycemic eating plans if you use portion control. With brown rice, this isn’t a good choice for a stricter low-carb eating plan.
Find More Recipes Like This One:
Use Casserole Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.