• 3 10-ounce packages frozen spinach, thawed and pressed in mesh strainer to remove water
  • 1 cup low-fat milk
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon white or black pepper
  • 1/8 teaspoon nutmeg
  • 1 cup extra sharp Cheddar cheese, divided
  • 1 cup low-fat cottage cheese
  • 3 large egg whites
  • 1 onion, chopped


Preheat oven to 350°F. Coat a shallow 2-quart baking dish with cooking spray.
Combine milk, flour, salt, pepper and nutmeg in a large saucepan. Cook over medium heat, whisking, until thickened, 2 to 4 minutes.
Remove from the heat and stir in 1/2 cup Cheddar, cottage cheese, spinach and the onion.
Beat egg whites in a large bowl with an electric mixer, slowly increasing the speed, until they begin to foam.
Continue to beat until the whites hold their shape; do not overbeat.
Gently fold the whites into the spinach mixture with a rubber spatula until uniform. Transfer to the prepared baking dish.
Bake for 35 minutes. Top with the remaining 1/2 cup Cheddar; continue baking until the cheese is melted, about 10 minutes more.
Let stand for 5 minutes.
Make Ahead Tip: Prepare milk/flour mixture as well as spinach & onion and combine, Refrigerate for up to 1 day.
Bring to room temperature before folding in egg whites prior to baking.

Makes 8 servings
Serving Size: 1/8th casserole


Calories 142
Fat 6g
Saturated Fat 3g
Cholesterol 17mg
Sodium 388mg
Potassium 476mg
Carbohydrate 10g
Fiber 3g
Sugar 0g
Protein 14g

Adapted from: