Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 5, 2026
spinach and cheese casserole
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Spinach and cheese casserole

🔥 130 Calories
💪 7g Protein
⚡ 9.9g Carbohydrates
🥑 7.6g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Spinach and cheese casserole
Energy density
Moderate
130 kcal per 100g
Macro energy profile
Fat-led
21% Protein · 29% Carbohydrates · 50% Fat
Glycemic profile
Low GI
GI 15 · GL 1.47
Notable signals
Low in sugarUSDA data

Nutritional Information

130
kcal/100g
Protein
7g
Carbohydrates
9.9g
Fat
7.6g
Glycemic Index:
15

About Spinach and cheese casserole

Spinach and cheese casserole is a delicious and nutritious dish that combines fresh spinach with cheese, often baked to create a comforting meal. This dish draws on various culinary traditions, particularly from Mediterranean and Italian cuisines, where vegetables and dairy are staples. The use of spinach dates back to ancient Persia, and its popularity has spread globally, making it a beloved ingredient in numerous recipes, including casseroles.

Packed with essential nutrients, spinach and cheese casserole is a great source of vitamins and minerals. It is particularly rich in protein, calcium, and iron, making it a healthy choice for those looking to maintain a balanced diet. This dish can be served as a main or side dish and is suitable for various dietary preferences, providing a flavorful way to increase vegetable intake while also delivering a satisfying taste from the melted cheese. Its moderate calorie content makes it an excellent option for weight management.

Health Benefits

Supports eye health due to high levels of lutein and zeaxanthin.
Promotes bone health with calcium and vitamin K.
Aids in muscle recovery thanks to protein content.
Boosts immune function due to vitamins A and C.
Helps in digestion with dietary fiber.
Provides energy through complex carbohydrates.
May reduce the risk of chronic diseases with antioxidants.
Supports heart health with low fat and cholesterol levels.
Aids in weight management due to low calorie content.
Promotes healthy skin with vitamins and minerals.

Recommended Food Pairings

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Quinoa - a high-protein grain that complements the dish's flavors.
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Tomatoes - add acidity and freshness, enhancing the overall taste.
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Garlic - provides added flavor and health benefits, including immune support.
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Whole grain bread - perfect for scooping up the casserole and adds fiber.
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Chicken - can be served alongside to increase protein content.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Pair with a salad for added nutrients and fiber.
  • •Use low-fat cheese to reduce calorie intake.
  • •Add herbs and spices for enhanced flavor without extra calories.
  • •Serve with a side of whole grains for balanced nutrition.
  • •Reheat leftovers in the oven for best texture.

Selection & Storage

How to choose:

  • ✓Select fresh spinach with vibrant green leaves and no wilting.
  • ✓Choose cheese that is fresh and within its expiration date.
  • ✓Inspect for any signs of spoilage or unusual odors.
  • ✓Opt for organic ingredients when possible for better quality.
Storage
Store in a cool, dry place; keep in the refrigerator at 0-4°C and avoid humidity.
Shelf life
Best consumed within 3-5 days refrigerated; can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with calcium oxalate kidney stones should limit spinach intake.
  • ⚠️Those with lactose intolerance should choose lactose-free cheese options.
  • ⚠️People on anticoagulants should monitor vitamin K intake.
  • ⚠️Excessive consumption may lead to gastrointestinal distress due to high fiber.
  • ⚠️Overheating can destroy some nutrients; avoid cooking at high temperatures for long periods.

Frequently Asked Questions

How many calories does Spinach and cheese casserole have?

Spinach and cheese casserole contains approximately 130 calories per 100 grams, making it a moderate-calorie dish suitable for various dietary plans.

Is Spinach and cheese casserole healthy?

Yes, spinach and cheese casserole is healthy as it is rich in protein, vitamins, and minerals while being low in calories. It promotes muscle recovery, supports bone health, and is a good source of antioxidants.

How should Spinach and cheese casserole be stored?

Store spinach and cheese casserole in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze it in a suitable container for up to 3 months.

What are the benefits of eating Spinach and cheese casserole?

Eating spinach and cheese casserole offers numerous benefits, including improved eye health, strengthened bones, and enhanced muscle recovery due to its rich nutrient profile.

How much Spinach and cheese casserole can I eat per day?

A serving size of about 150 grams is recommended, and it can be consumed 2-3 times per week as part of a balanced diet.

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