Looking for a meal that’s as perfect for a cozy weeknight dinner as it is for an elegant brunch? Your search ends here! These delightful Spinach and Feta Rice Bakes are savory, satisfying, and incredibly easy to whip up. Packed into individual ramekins, they offer perfect portion control and a beautiful presentation. The combination of creamy feta, earthy spinach, and hearty brown rice creates a flavor explosion that’s both comforting and refreshingly light. Let’s get baking!
Ingredients
• 1/2 cup or 80g chopped onion
• 1 tablespoon or 15ml olive oil
• 4 large eggs, lightly beaten
• 3/4 cup or 85g crumbled reduced-fat feta cheese
• 1/2 cup or 113g low-fat cottage cheese
• 1 tablespoon snipped fresh dill or 1/2 teaspoon dried dill
• 1/2 teaspoon or 2.5g salt
• Two 10-ounce or 284g packages frozen chopped spinach, thawed and well drained
• 2 cups or 370g cooked brown rice
• 1 tablespoon or 15ml lemon juice
• Lemon peel strips for garnish, optional
Instructions
1. Preheat your oven to 350°F or 175°C. In a small skillet, cook the chopped onion in hot olive oil over medium heat until tender and fragrant, stirring occasionally. Set aside to cool slightly.
2. In a large bowl, combine the lightly beaten eggs, crumbled feta cheese, cottage cheese, dill, and salt. Whisk until well-blended. Stir in the cooled onion, thoroughly drained spinach, cooked brown rice, and lemon juice until everything is evenly incorporated.
3. Arrange six 8- to 10-ounce ramekins or custard cups in a 15x10x1-inch baking pan. Carefully divide the spinach and rice mixture among the ramekins. Bake, uncovered, for 25 to 30 minutes, or until a knife inserted near the center of a bake comes out clean. Let cool for a few minutes before serving. If desired, garnish with fresh lemon peel strips.
Nutritional Information
• PER SERVING: 213 cal., 8 g total fat (3 g sat. fat), 146 mg chol., 648 mg sodium, 20 g carb., 4 g fiber, 14 g pro.
Pro Tips
• For the best texture, place the thawed spinach in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible before adding it to the bowl.
• Assemble the ramekins up to 24 hours in advance. Cover and refrigerate, then add 5-10 minutes to the baking time when you’re ready to cook.
• If you don’t have individual ramekins, you can bake this mixture in a lightly greased 8×8-inch baking dish. Check for doneness around the 30-35 minute mark.
FAQ
Q: Is this spinach and feta rice bake a good source of vegetarian protein
A: Yes, this is an excellent source of vegetarian protein. Each serving contains 14 grams of protein, primarily from the eggs, feta cheese, and cottage cheese, making it a very satisfying meal.
Q: Can I make this vegetarian rice bake vegan
A: This specific recipe relies heavily on eggs and dairy for its structure and creamy texture. To make it vegan, you would need to replace the eggs, feta, and cottage cheese with plant-based alternatives, which would significantly change the final result.
Q: Can I prepare these spinach rice bakes in advance
A: Absolutely. For easy meal prep, you can assemble the mixture in the ramekins up to 24 hours ahead of time. Cover and keep them in the refrigerator, then simply add 5-10 minutes to the baking time when you’re ready to cook.
Q: What is the best way to drain the frozen spinach
A: For the best texture, the recipe recommends placing the thawed spinach in a clean kitchen towel or cheesecloth and squeezing firmly to remove as much excess water as possible before mixing it with the other ingredients.
