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Kalyn's Kitchen

Spinach and Feta Casserole with Brown Rice and Parmesan

Spinach and Feta Casserole with Brown Rice and Parmesan got two thumbs up from my sister Pam! This tasty side dish or vegetarian main dish is meatless, gluten-free, low-glycemic, and South Beach Diet Phase Two. Use the Diet-Type Index to find more recipes like this one.

Click to PIN Spinach and Feta Casserole with Brown Rice and Parmesan!

Spinach and Feta Casserole with Brown Rice and Parmesan found on KalynsKitchen.com

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 just in time for Meatless Monday, ahem.  And I’m a more than a little proud that I’ve managed to have a meatless recipe for the blog again this Monday, since sticking to a schedule hasn’t been one of my best skills the last few years.

Spinach and Feta Casserole with Brown Rice and Parmesan found on KalynsKitchen.com

I cooked the brown rice in my beloved rice cooker, 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 35 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 10-15 minutes longer. And the last photo shows how it looked when it was done baking and hot out of the oven.  Serve hot or warm.

More Tasty Meatless Dinner Ideas:

Vegetarian Recipes Index ~ Slow Cooker or Pressure Cooker
Chickpea (Garbanzo Bean) Soup Recipe with Spinach, Tomatoes, and Basil from Kalyn’s Kitchen
Palak Daal (Spinach and Lentil Curry) from Not Eating Out in New York

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Spinach and Feta Casserole with Brown Rice and Parmesan

Spinach and Feta Casserole with Brown Rice and Parmesan is a tasty side dish or vegetarian main dish, perfect for a week day meal!


  • 3 cups cooked brown rice
  • 16 oz. frozen chopped spinach, thawed and drained
  • 2 eggs
  • 1/2 cup buttermilk or milk (I never buy milk so I used buttermilk and it was great in this)
  • 1/2 cup finely sliced green onions
  • 1 tsp. dried thyme
  • 1/2 tsp. salt (I used sea salt)
  • 1/2 tsp. Worcestershire sauce
  • 1 cup crumbled Feta cheese (6 oz.)
  • 1/2 cup + 1/4 cup coarsely grated Parmesan (If you only have finely grated parmesan, I’d use a little less)


  1. Cook enough brown rice to make 3 cups cooked brown rice. (Follow package directions or use a rice cooker).
  2. Let rice cool slightly while you prepare other ingredients.
  3. Preheat oven to 350F/180C.
  4. Put thawed spinach into a colander, then use your hands to squeeze out as much of the water as you can.
  5. In a small bowl, beat the eggs and then mix in the buttermilk (or milk), sliced green onions, dried thyme, salt, and Worcestershire sauce.
  6. When ingredients are combined, mix in the drained spinach.
  7. Then mix in the crumbled Feta and 1/2 cup coarsely grated Parmesan, followed by the brown rice.
  8. Use a fork to mix until the ingredients are well-distributed into the rice.
  9. Put the mixture into a 2.5 or 3 quart casserole dish that you’ve sprayed with oil or non-stick spray.
  10. Cover the dish and bake about 35 minutes, or until the rice mixture is heated through and Feta is starting to melt.
  11. Uncover and sprinkle with the remaining 1/4 cup Parmesan cheese, then bake 10-15 minutes more.  Serve hot.
  12. This freezes well, but you may not have any left to freeze!


Recipe inspired by one found in The Big Book of Casseroles, with quite a few healthy changes by Kalyn.

All images and text ©

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 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 probably isn’t a good choice for a stricter low-carb eating plan.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more 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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Spinach and Feta Casserole with Brown Rice and Parmesan found on KalynsKitchen.com

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48 comments on “Spinach and Feta Casserole with Brown Rice and Parmesan”

  1. Pingback: Spanakopita Muffin Cups

  2. How lucky to have garden spinach. Yes, I would steam or just lightly saute in a large pan before you use it in the recipe.

  3. Hi Kalyn! I have a ton of fresh spinach in my garden–I'm assuming I could use this instead of frozen? Would I need to steam it first?


  4. Jo I like the idea of spicing it up a bit though!

  5. This was very good! I used a Vidalia onion instead of the green, and added 1/2 of a diced jalapeno and some cubes of avocado. Some in my family thought the jalapeno was a little too hot – I think green chiles would add the tang I was seeking without as much heat.


  6. So glad you liked it!

  7. Made this for Dinner tonight! My Husband & Children loved it!! Thanks so much for pinning it! 🙂

  8. Meredith, I love the sound of that!

  9. I didn't have much rice left & cauliflower was cheap, so I just made the dish subbing grated cauliflower (aka cauliflower rice) for half of the brown rice. It is delicious!

  10. Sarah Marie, so glad you are enjoying it!

  11. One of my favorite recipes on your site! I usually work 3 12 hour night shifts in a row, and it's been great to make this casserole beforehand and have it to heat up in the middle of the night when the cafeteria is closed! My coworkers love it too, a few have even gotten the recipe to make it for their families. Thanks Kalyn!

  12. Worchestershire isn't uaually vegetarian but you can find some that is. But what's wrong with parmesan? Does it have rennet?

  13. This looks wonderful – thanks so much for sharing it!

  14. I have spent probably a good hour on your blog, Pinning recipes here and there. Everything looks fabulous (such wonderful photos!), and all the recipes are going in my "Healthy Food Ideas" board, which makes me super happy!

    I was recently diagnosed with PCOS and my doctor recommended I stop eating most "white" foods and replace with whole wheat options, or as in the case of rice, brown rice. I noticed you said this about brown rice: " If you're making this for the South Beach Diet, it's important to use regular brown rice, and not the quick cooking kind."

    What is the difference of quick-cooking vs. regular when it comes to the SBD? Thank you again for the amazing recipes! God bless 🙂

    • I'm glad the blog will be helpful for you. South Beach is based on the glycemic index, which is a measure of how quickly foods turn to sugar in your body. "Instant" just metabolizes much more quickly than regular whole rice.

  15. Spanakopita casserole! Sounds great!

  16. Anna, so glad you liked it!

  17. Kalyn, we really enjoyed this! I confess I used Uncle Ben's converted white rice but other than that didn't change a thing. I will also vouch that leftovers keep quite a few days in the fridge and reheat beautifully!

  18. Sam, I know what you mean. The brown rice looks like of fuzzy in photos, but I love it!

  19. This looks fantastic and so healthy. I've been using brown rice for years and never ever use the white stuff anymore unless I'm taking a picture. Brown rice doesn't photograph well unfortunately. But it tastes soooo much better than white.

  20. Rehka, I haven't made any recipes other than the one here, but I think there are a lot of different cheese variations that would be good.

  21. Lovely casserol … can't wait to try it out. Thinking of using gouda instead of feta ..have you tried it?

  22. Zesty, I do think kale would be great in this!

  23. Oh this looks delicious! I made something similar recently that I called a brown rice and kale gratin. It was based on a Beecher's cheese recipe, and it was amazing, This reminds me of that but is probably healthier 😉

  24. This is MY kind of casserole. It looks fantastic! So many things I love, in one dish. I am defintiely making this!

  25. Averie, the rosemary almonds looked amazing! So glad you like this one too.

  26. Oh this looks so good! And I saw your last recipe on Tastespotting or FG? Can't remember. I was submitting my rosemary almonds and saw your cranberry sauce which I had seen the day before b/c I commented under you on White on Rice's site and popped over and saw the cranberry loveliness 🙂

  27. Glad people are liking this combination. It is kind of similar to the flavors in Tiropita (the Greek hand pies with spinach and Feta)! Didn't think of that at all until someone mentioned it.

    Jeanette, I am thrilled about the Save Recipe option, thanks!

  28. This reminds me of the Greek Spinach Pies that are wrapped in filo (but this brown rice casserole is a lot healthier!). I like your new 'save recipe' option.

  29. You have just a wonderful blog packed with wonderful healthy recipes. I am a follower and thank you for helping keeping me inspired by healthy food.

  30. I'm a huge spinach fan and any kind of added cheese is a big pleaser, especially parmesan. Can't wait to try this casserole!!

  31. So glad people are liking this. I have some in the freezer and I'm thinking it's lunch today!

  32. Kalyn, I am truly so excited to make this. We go through a lot of brown rice in our house and are always looking for new ways to liven it up. This is the answer!

  33. I'm a huge baked spinach fan! I'll admit I grew up on store bought spinach souffles… sounds strange but I still like today 🙂

  34. Worcestershire sauce and Parmesan aren't normally vegetarian but I'll be trying it with some alternatives.

    I've been looking for a good recipe with spinach and this fits the bill!

  35. This reminds me of spanakopita, except in dinner form minus the phyllo. YUM!

  36. Kalyn
    This looks great and I can't wait to try it! I have some feta in the refrigerator and most of the remaining ingredients are staples in my house (another reason to like this recipe!). It's going on the menu for the week.


  37. I love the brown rice in there! I am sure the dish is very satisfying!

  38. Deborah, I do know just what you mean! This is really so tasty and a great way to eat a lot of spinach!

  39. I love the idea of having this as a meatless main dish. I seem to have a hard time finding meatless mains that appeal to me that aren't pasta based.

  40. Georgina, this is vegetarian but not vegan.

    Joanne, I think that's a good thing! (Much better than craving candy!)

    Lydia, yes I'm afraid raisins and dried fruit aren't South Beach friendly because of the sugar content. But it does sound good for people who aren't on South Beach.

  41. Would it be South Beach unfriendly to add some golden raisins? I love that combination of flavors and while I was reading the recipe thought right away of tossing some raisins in. I'd definitely serve this as a main dish.

  42. I have been CRAVING greens lately like a crazy person. Seriously, I think I've eaten spinach every day for the past two weeks! I think it's time to add some cheese and brown rice into the mix!

  43. Sounds delicious! I'll be tweaking it to make it vegetarian and trying it this week.

  44. Thanks Nancy! Hope you enjoy it as much as Pam and I did.

  45. Kayln, This casserole sounds simply delicious! I can't wait to try it.

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