Think of this as a crustless spanakopita meets quiche — all the flaky, cheesy, spinach-filled goodness of a traditional Greek pie, without a single gram of pastry. Wilted spinach is mixed with tangy feta, creamy ricotta, eggs, and fresh herbs, then baked until it's golden on top and set in the middle. Each slice delivers just 3g net carbs and a generous 18g of protein, making it one of the most satisfying vegetarian keto lunches you can make. It slices beautifully, reheats like a dream, and tastes even better the next day — which makes it an absolute star for meal prep. Whether you eat it warm from the oven or cold straight from the fridge, this one delivers.

Why This Works on Keto

This pie is built on eggs, cheese, and spinach — three of the most keto-friendly ingredients available. The combination of feta, ricotta, and eggs provides a high-fat, high-protein base with virtually no carbs. Spinach is one of the lowest-carb leafy greens, and cooking it down concentrates its nutrients while keeping the carb count minimal. Without a traditional pastry crust, you eliminate the single biggest source of carbs in a typical pie. The result is a dish that's incredibly filling at only 295 calories per slice.

Ingredients

  • 500g fresh spinach (or 250g frozen spinach, thawed and squeezed dry)
  • 1 tablespoon olive oil
  • 1 medium onion (120g), finely diced
  • 3 cloves garlic, minced
  • 200g feta cheese, crumbled
  • 125g ricotta cheese (full-fat)
  • 4 large eggs, beaten
  • 30g parmesan cheese, finely grated
  • 2 tablespoons fresh dill, chopped (or 1 teaspoon dried)
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Butter or olive oil for greasing the pan

Instructions

  1. Preheat your oven to 180°C (350°F). Grease a 23cm (9-inch) pie dish or round baking pan with butter or olive oil.
  2. If using fresh spinach, wilt it in a large pan over medium heat for 2-3 minutes until completely collapsed. Transfer to a colander, press out as much liquid as possible, then roughly chop. If using frozen spinach, thaw it completely and squeeze dry in a clean kitchen towel.
  3. Heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 4-5 minutes until softened and translucent.
  4. Add the garlic and cook for 30 seconds until fragrant. Remove from heat and let cool slightly.
  5. In a large bowl, combine the beaten eggs, crumbled feta, ricotta, grated parmesan, dill, nutmeg, salt, and pepper. Stir until well mixed.
  6. Add the squeezed spinach and the cooked onion-garlic mixture to the egg-cheese mixture. Fold everything together until evenly distributed.
  7. Pour the mixture into the prepared pie dish and spread it out evenly. The top should be fairly level.
  8. Bake for 30-35 minutes until the top is golden brown and the centre is set — it shouldn't jiggle when you gently shake the dish.
  9. Let it cool for at least 10 minutes before slicing. This helps it firm up and makes cleaner cuts.
  10. Slice into 6 wedges and serve warm, at room temperature, or cold.

Tips & Variations

  • Squeeze the spinach thoroughly: This is the most important step. Excess moisture will make the pie soggy and prevent it from setting properly. Wring it in a clean kitchen towel until barely a drop comes out.
  • Add sun-dried tomatoes: A handful of chopped sun-dried tomatoes (about 30g) adds a sweet, tangy flavour that pairs beautifully with the feta. Check carbs on the specific brand.
  • Use a muffin tin: Pour the mixture into a greased 12-cup muffin tin for individual portions that are perfect for meal prep and grab-and-go lunches.
  • Swap the greens: Kale, chard, or a combination of leafy greens works just as well. Just make sure to remove tough stems and cook the greens down first.
  • Meal prep: Store in the fridge for up to 5 days. Reheat individual slices in the oven at 170°C for 8-10 minutes, or eat cold — it's genuinely good either way.
Can I freeze this spinach pie?
Yes, it freezes beautifully. Let it cool completely, then wrap individual slices tightly in cling film and place in a freezer bag. They'll keep for up to 3 months. Thaw overnight in the fridge and reheat in the oven at 170°C for 10-15 minutes.
Can I use cottage cheese instead of ricotta?
You can, though the texture will be slightly different. Cottage cheese has more moisture and a lumpier texture. If you use it, choose full-fat and drain off any excess liquid first. Blending it briefly in a food processor will give you a smoother consistency closer to ricotta.
Why does the recipe call for nutmeg?
Nutmeg is a classic pairing with spinach and cheese in Mediterranean cooking. It adds a warm, slightly sweet depth that enhances the other flavours without being identifiable. Use a light hand — just a pinch is all you need. Freshly grated nutmeg is noticeably more aromatic than pre-ground.