High-Protein Spinach & Cheese Squares
High-Protein Spinach & Cheese Squares
Baked spinach and cheese squares with a golden top — high-protein, low-carb, sugar-free, and ready in 55 minutes
These high-protein spinach and cheese squares are creamy, savory, and easy to slice. Eggs, cheese, and well-drained spinach bake into golden squares that work for breakfast, lunch, or a snack. Every square delivers 11 g of protein and only 3 g net carbs.
Completely sugar-free, low-carb, and perfect for meal prep or a make-ahead party tray.
Why you’ll love these squares
- 11g protein per square — a satisfying high-protein bite
- Only 3g net carbs and fully sugar-free
- Golden, cheesy top with a creamy spinach center
- Ready in about 55 minutes
- Excellent for meal prep and grab-and-go breakfasts
- Slices clean after a short rest
Health notes
- High protein: Eggs, cheese, and optional cottage cheese or protein powder boost each square.
- Low carb: Spinach and cheese keep net carbs very low.
- Sugar-free: No added sugar of any kind.
- Make-ahead: These reheat well and hold their shape in the fridge.
Key element — drain the spinach well
Squeeze as much water as possible from the spinach. Extra moisture makes the squares watery and harder to slice.
Ingredients
Squares
- 10 oz (280g) frozen chopped spinach, thawed and squeezed dry
- 6 large eggs
- 1 cup cottage cheese or ricotta
- 1½ cups shredded mozzarella
- ½ cup grated Parmesan
- 2–3 Tbsp unflavored or savory protein powder (optional)
- 2 garlic cloves, minced (or ½ tsp garlic powder)
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp Italian seasoning or nutmeg (optional)
Topping
- ½ cup extra shredded mozzarella or cheddar
Swaps
- Higher protein: Add extra cottage cheese or a scoop of protein powder.
- Fresh spinach: Wilt about 1 lb fresh spinach, then squeeze dry.
- Dairy-light: Use part-skim mozzarella and low-fat cottage cheese.
- Extra veggies: Fold in chopped roasted peppers or sautéed mushrooms.
Instructions
| 1 | Preheat and prep. Preheat oven to 350°F (175°C). Grease an 8×8-inch or 9×9-inch baking dish. Squeeze the thawed spinach very dry in a clean towel. |
| 2 | Mix the filling. In a large bowl, whisk the eggs. Stir in cottage cheese, mozzarella, Parmesan, optional protein powder, garlic, salt, pepper, and seasoning until combined. Fold in the dry spinach. |
| 3 | Bake. Spread the mixture into the prepared dish and sprinkle the extra cheese on top. Bake 35–45 minutes until the center is set and the top is golden. |
| 4 | Rest. Cool 10 minutes so the squares firm up and slice cleanly. |
| 5 | Slice and serve. Cut into 12 squares. Serve warm or at room temperature. |
Pro tips
- Squeeze the spinach until almost no water comes out — this is the most important step.
- Don’t skip the rest time; the squares set as they cool.
- A warm knife makes cleaner cuts.
- These reheat well in the oven or air fryer so the top stays golden.
- Make them ahead and refrigerate for easy breakfasts all week.
Nutrition
| Nutrient | Per square |
|---|---|
| Calories | 165 |
| Protein | 11g |
| Net carbohydrates | 3g |
| Total carbohydrates | 4g |
| Fiber | 1g |
| Total fat | 11g |
| Sodium | 320mg |
Estimates based on eggs, cottage cheese, mozzarella, Parmesan, and spinach. Exact numbers vary with cheese brands and square size.
Variations
Feta spinach
Swap some mozzarella for crumbled feta for a tangier bite.
Bacon cheddar
Fold in cooked crumbled bacon and use cheddar on top.
Artichoke mix
Add chopped artichoke hearts with the spinach.
Muffin cups
Bake in a muffin tin for 18–22 minutes for portable portions.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 5 days | Store in an airtight container |
| Freezer | Up to 2 months | Freeze squares separately, then bag |
| Reheat | Oven or air fryer | Keeps the top golden better than the microwave |
FAQ
Test your knowledge
5 quick questions about these spinach and cheese squares
1. Protein per square?
2. Net carbs per square?
3. Why squeeze the spinach dry?
4. About how long do these take?
5. Best way to store leftovers?
