Low-Carb Cheese and Spinach Pie – Five Minutes Prep!
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This low-carb cheese and spinach pie has quickly become one of my favourite recipes.
In fact, this recipe ticks so many boxes that it’s hard to know where to start.
✔️ Weight Loss
✔️ 5 minute prep time
✔️ Full of vitamins and minerals
✔️ Mega tasty
Finding low-carb vegetarian recipes can be a bit of a chore, especially finding good ones. This one is definitely a keeper.
It’s also suitable for those pursuing the keto diet. When doing keto it’s generally recommended to keep under about 20g-30g carbs a day – one serving of this pie is just 7.5g.
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It’s also super protein-rich! Which is kind of to be expected for something made from eggs and cheese. In fact, it comes in at an incredible 20g per serving.
If you’re worried about your protein intake or want to build muscle, there is a free 7-day high-protein meal plan here.
This is a super-speedy low-carb pie!
Preparation time is also a huge consideration in this household. If I know I can get a nutritious meal that does just what I want AND have it ready to go in five minutes then I’m absolutely sold.
Honestly, at the end of a long day (or if I’m at home and don’t have long to dedicate to lunch) then sometimes I just want something I can throw together in a few minutes and know that it will turn out satisfying every time.
That’s how this pie rolls.
Does exactly what it says on the tin
This crustless pie is also a nutrient and vitamin powerhouse. Like, seriously.
Eggs are a great source of all B vitamins, something that vegetarians always need to be on the lookout for.
They’re also high in omega-3, something that is often imbalanced in the Western diet.
As you may expect, spinach is pretty awesome, too. One of the reasons some vegetarians struggle with their iron levels is that they can’t absorb enough – plant-based iron is hard for the body to take up than iron derived from meat.
In fact, vegetarians need an estimated 1.8x more iron than meat-eaters to offset this. Luckily, we can help ourselves in various ways.
By ingesting Vitamin C at the same time, we can increase our absorption rates. Luckily, spinach is also high in Vitamin C and so naturally helps itself to do this.
We can also make sure we don’t drink caffeine at the same time (or within an hour of eating iron-rich foods), as caffeine hinders the absorption process.
Taste is subjective, unless it’s awesome
I jest of course – naturally we all like different foods. In all honesty, I’m only a spinach fan when it’s done right – and this pie does it right. Nutmeg always smoothes out the flavour, and the garlic really adds to the whole.
As I said, this recipe really ticks all the right boxes ✔️
Enjoy it as much as we do 😎
Roast Potatoes Side
- 14 oz potato
- 1 tsp olive oil
- Salt to taste
- 3 eggs
- ½ tsp garlic powder (or garlic salt)
- ½ tsp nutmeg
- 1 tsp onion powder
- 2 oz cheddar cheese
- 2 oz low fat cottage cheese
- 2 oz spinach (if frozen, let defrost)
- 1 tomatoes
- 1 tsp basil, dried
- 1 tsp oregano, dried
- Salt and pepper to taste
- 1 tsp olive oil (for greasing the tray)
- Preheat the oven to 200°C/390°F.
Roast Potatoes Side
- Chop the potatoes into small (roughly thumb-size) pieces, add olive oil and salt. Place on a tray.14 oz potato, 1 tsp olive oil, Salt to taste
- Beat the eggs in a large bowl.3 eggs
- Add the garlic, nutmeg, onion powder, salt and pepper.½ tsp garlic powder, ½ tsp nutmeg, 1 tsp onion powder, Salt and pepper to taste
- Add the grated cheddar and cottage cheese. Give it all a stir then mix in the spinach.2 oz cheddar cheese, 2 oz spinach, 2 oz low fat cottage cheese
- Make sure everything is thoroughly coated in egg and spice mix.
- Pour into a 4 inch pie tin (grease with a little oil first), spread it evenly.1 tsp olive oil
- Slice the tomatoes.1 tomatoes
- Off it goes into the oven together with the potatoes on the side. Bake for 15 minutes, then take out the pie and layer the tomatoes on top. Briefly toss the potatoes.
- Cook for another 15-20 mins.
- When ready, sprinkle on the basil, oregano and a little more salt and pepper.1 tsp basil, dried, 1 tsp oregano, dried
- Done! Serve the pie with the potatoes on the side, and enjoy!
This is an omelette baked in the oven?
Hi Valerie, interesting way of seeing it, but yes, you could say so! 🙂
Delicious. Could this be eaten cold for picnic lunch with salads?
Thanks – and yes! I’ve eaten it cold and loved it 🙂
Delicious! Thank you so much for sharing!
You’re very welcome, awesome you liked it!
Thanks for the recipe. Made it tonight for my roommates.
Happy to help! Really pleased you made it for roomies – the more the merrier
I think it’s important to point out that the spinach should be *wilted* before mixing in… otherwise it doesn’t quite work and you’ll end up with some very dry spinach leaves sticking out of the pie.
Hi Kiki, good point though I’ve never actually wilted the spinach myself! So far found it cooks well enough because it’s mixed around with the egg first anyway. I’ll try wilting it next time to see if it makes a difference :). Thanks for writing!
Surprisingly happy with this. It looked unimpressive when I was making it but I love it. I used a real clove of grated garlic and half a shredded onion. I’ll probably use an extra egg next time. I’m not sure if the nutritional content changes with the portion sizes but I found that my own calculations put it at a lower carb content as the cheese and eggs are very low. Thanks for this. I haven’t used nutmeg in savoury dishes before but it goes very well.
Hi Jennifer, and thank you for writing! Haha yes, it’s an odd-looking recipe but it really comes together. I think I use nutmeg in virtually every recipe I have with spinach – and in nothing else! An extra egg certainly won’t hurt, and real garlic is always good. Guten Appetit!
I have been low carb for 5 months now and have recently decided to go vegetarian (along with my animal-loving 10-year old daughter). This is one of the first things that I made for us (the boys had fish) and it was delicious. I will admit it looked a little odd as the spinach kind of dried out on top but my husband (after his meal) tried a slice and may have used the word ‘gourmet’. Big big hit!
Really happy to hear that!! Yes low-carb as a veggie is a bit more tricky, but definitely possible with the right recipes :). I’m glad you found this one. Yes, the spinach can do that (I think it’s just the no-wilting process, but it saves times) but we don’t mind either 😀
Love this dish. This is my go to for breakfast or lunch at work.
Exactly! Thanks! It has much nutrition to start a day 🙂
I gave this recipe a shot, followed the recipe as closely as I was able. Dish turned out horribly. The taste actually made me shiver. Not a fan of this one, personally.
Hi Joshua. Oh dear! That doesn’t sound good at all. I’ve made this recipe many times and love it. However I made a similar egg and spinach recipe recently and it was awful. Then I realised the spinach was off. That’s my guess as to what happened here, too!
The only 9″ pie tin I have is round not square. Can I use that one or should I use a square glass 8×8? I’m assuming it would take longer to cook with the both.
Actually I think both is fine, I’d go for the 9″ one I think. It would come out a bit thicker, but should still be tasty 🙂
My fiance and I both liked it although we didn’t care for the nutmeg flavor. Other than that it was quite good. I used a 9″ round tin and cooked for 20/17 and it came out perfect. I also used 6 eggs and chopped the spinach. Oiling with olive oil didn’t help with the sticking, so I’ll try greasing with butter next time.
glad to hear it turned out good in that tin, Darrin!! Yes, give it a go with butter next time. All in all even parchment paper would work. 🙂
I have made this pie so many times – it’s so easy and quick and tastes delicious. Have even won over my spinach-hating partner!!!
Can it be frozen?
Ah, that’s really good to hear, Karina! I have not tried yet, but I don’t think it would be a problem freezing it!