High-Protein Creamy Spinach Bake
High-Protein Creamy Spinach Bake
Creamy, cheesy spinach bake packed with protein — low-carb, sugar-free, and ready in 35 minutes
This high-protein creamy spinach bake is rich, comforting, and loaded with flavor. Fresh spinach is mixed with a creamy cheese base and baked until golden and bubbly. Each serving delivers 22 g of protein and only 5 g net carbs while staying fully sugar-free.
Low-carb, satisfying, and perfect as a side or light main dish.
Why you’ll love this spinach bake
- 22g protein per serving
- Only 5g net carbs and fully sugar-free
- Creamy, cheesy, and packed with spinach
- Ready in about 35 minutes
- Works as a side or light main
- Great for meal prep and leftovers
Health notes
- High protein: Cheese, eggs, and optional protein powder deliver a solid boost.
- Low carb: No flour or breadcrumbs — just spinach and a creamy base.
- Sugar-free: No added sugar in the seasoning or sauce.
- Nutrient-dense: Spinach adds fiber, iron, and vitamins.
Key element — squeeze the spinach well
If using frozen spinach, thaw and squeeze out as much liquid as possible. Excess moisture will make the bake watery instead of creamy.
Ingredients
Spinach bake
- 16 oz (450g) frozen spinach, thawed and well drained (or 1 lb fresh spinach, wilted and drained)
- 8 oz (225g) cream cheese, softened
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- ½ cup sour cream or Greek yogurt
- 2 large eggs
- 1–2 scoops unflavored or garlic protein powder (optional, for extra protein)
- 2 garlic cloves, minced
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp nutmeg (optional)
- Extra mozzarella or Parmesan for topping
Swaps
- Higher protein: Add an extra egg white or more protein powder.
- Dairy-free: Use dairy-free cream cheese, yogurt, and cheese alternatives.
- Extra veggies: Stir in chopped artichoke hearts or sautéed mushrooms.
- Spicy: Add a pinch of red pepper flakes or diced jalapeño.
Instructions
| 1 | Prep the spinach. Thaw frozen spinach completely and squeeze out as much liquid as possible using a clean kitchen towel or paper towels. If using fresh spinach, wilt it in a pan, then drain and squeeze dry. |
| 2 | Make the mixture. Preheat the oven to 375°F (190°C). In a large bowl, beat the cream cheese until smooth. Mix in the eggs, sour cream (or yogurt), garlic, salt, pepper, nutmeg, and protein powder if using. Stir in the mozzarella, Parmesan, and squeezed spinach until well combined. |
| 3 | Assemble. Transfer the mixture to a greased 8×8 or 9×9-inch baking dish. Smooth the top and sprinkle with extra mozzarella or Parmesan. |
| 4 | Bake and serve. Bake 20–25 minutes until the top is golden and the center is set. Let rest 5 minutes before serving. |
Pro tips
- Squeeze the spinach very well — this is the most important step for a creamy (not watery) bake.
- Room-temperature cream cheese mixes more smoothly.
- For extra browning, broil for the last 1–2 minutes (watch carefully).
- This reheats well and is excellent for meal prep.
- Serve as a side with chicken, steak, or fish, or enjoy on its own.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 22g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 15g |
| Sodium | 480mg |
Estimates based on cream cheese, mozzarella, Parmesan, eggs, and spinach. Exact numbers vary with cheese brands and whether protein powder is added.
Variations
Spinach artichoke style
Add 1 cup chopped artichoke hearts for a classic dip-inspired bake.
Extra cheesy
Increase the mozzarella and top with an extra layer of cheese before baking.
Bacon spinach bake
Stir in 4–5 slices of cooked crumbled bacon.
Mushroom version
Sauté mushrooms and fold them into the mixture for extra depth.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze in portions for easy reheating |
| Reheat | Oven or microwave | Cover to keep moisture; add a splash of cream if needed |
FAQ
Test your knowledge
5 quick questions about this creamy spinach bake
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the spinach well?
4. About how long does this take?
5. Best way to store leftovers?
