Mediterranean Quinoa Casserole

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Mediterranean Quinoa Casserole

Mediterranean and casserole might not be two words you hear together often but, in this case, it’s a combination that won’t disappoint. Featuring nutrient-dense quinoa, leafy spinach and protein-packed lentils, this vegetarian casserole delivers both a ton of flavor and nutrition.

Although it is highest in protein when made with Greek yogurt and feta cheese, it can easily be made dairy-free and vegan, if desired. I initially developed this recipe when we still ate dairy but I make it dairy-free all of the time now and it is just as good!

Mediterranean Quinoa Casserole

Mediterranean Quinoa Casserole Ingredients and Substitutions

  • Quinoa- Make sure you aren’t overcooking your quinoa or the texture will be mushy. Here is a post on how to get fluffy quinoa every time. I tend to cook it a day or two in advance as it helps everything come together faster that way. I haven’t tried substituting quinoa in this recipe but white rice might make a good alternative.
  • Lentils- Using canned lentils is another way to save time, just make sure you are rinsing them and allowing them to fully drain any excess water. I wouldn’t suggest any other legumes in place of lentils as their small size works best for this recipe.
  • Onion and Garlic- Sautéing the onion and garlic is key to incorporating savory flavor. If for some reason you can’t have garlic, feel free to leave it out.
  • Spinach- I like to use fresh baby spinach as frozen holds a lot more moisture and can lead to an undesirable texture in the end. If you’re not into spinach, lacinato kale would make a good substitute.
  • Cherry or Grape Tomatoes- The pop of juicy tomatoes really makes this dish so please don’t leave them out! I suggest halving them for best results.
  • Eggs- Whole eggs help bind the casserole while also adding protein. To make the casserole lower in fat you could replace one of the eggs with equal grams of liquid egg white. Or, if you want to make the casserole vegan, I would suggest using Just Egg in place of the two eggs.
  • Feta Cheese- I used Violife dairy-free feta cheese to make the casserole dairy-free but any kind will work so long as it’s crumbled.
  • Plain Yogurt- Again, I like to use Kite Hill Unsweetened Plain Yogurt to make this dairy-free but any kind of plain yogurt will work.
  • Dill- Fresh dill gives the best flavor but dried dill will work in pinch. I suggest 1-2 teaspoons, depending on how strong you want the flavor to be.

Mediterranean Quinoa Casserole

How to Make Mediterranean Quinoa Casserole

  1. Cook your quinoa (and lentils, unless using canned lentils).
  2. Sauté the onion, spinach and garlic.
  3. Combine the feta, eggs, and yogurt.
  4. Add the quinoa, lentils, onion, garlic, spinach, cherry tomatoes, and fresh dill. Stir to combine.
  5. Transfer to a 9×13″ baking dish and bake until golden brown and bubbly.
  6. Allow to cool. Serve warm and enjoy!

Mediterranean Quinoa Casserole

Mediterranean Quinoa Casserole

Mediterranean Quinoa Casserole

Looking for more quinoa recipes?

Mediterranean Quinoa Casserole

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5 from 5 votes

Mediterranean Quinoa Casserole

A light, yet filling vegetarian casserole made with quinoa, lentils, fresh dill, yogurt and feta cheese. Each serving packs 30g of protein!
Prep Time30 minutes
Cook Time45 minutes
Total Time1 hour 15 minutes
Servings: 4 people

Ingredients

US Customary - Metric
  • 2½ cups cooked quinoa, about 1 cup uncooked (see notes)
  • 1 15-ounce can green lentils, drained and rinsed, about ½ cup uncooked
  • 1 tablespoon extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 5 ounces fresh baby spinach
  • 2 whole eggs
  • ½ cup plain unsweetened yogurt, I used dairy-free almond milk yogurt
  • 6 ounces crumbled feta, I used Violife dairy-free feta cheese
  • 1 pint cherry or grape tomatoes, halved
  • ¼ cup fresh dill, finely chopped
  • ½-1 teaspoon fine sea salt
  • ½-1 teaspoon ground black pepper

Instructions

  • Cook the quinoa and lentils as directed, if not using precooked. Set aside to cool completely.
  • Preheat the oven to 375°F. Lightly grease a 9x13" casserole dish and set aside.
  • In a large skillet, warm the olive oil over medium heat. Add the onion and cook until translucent, for about 3-5 minutes. Next, add the spinach and garlic. Cover with a lid and continue to cook for another 5 minutes, stirring intermittently, or until the spinach has wilted. Remove from heat and set aside to cool.
  • In a large bowl, whisk together the eggs, yogurt and feta cheese. To the bowl, add the cooked and cooled quinoa, lentils, onion/garlic/spinach mixture, cherry tomatoes, fresh dill, salt & pepper. Toss until evenly combined.
  • Transfer to the greased casserole dish, spreading it out to the sides of the dish, until even on the surface. Bake 35-45 minutes, or until light golden brown on top. Allow to cool for at least 10-15 minutes before serving. Leftovers can be stored in an airtight container for up to 1 week.

Notes

Nutrition Facts are for 1/4th of recipe and may vary depending on the brands or specific ingredients you choose.

Nutrition

Calories: 512kcal, Carbohydrates: 60g, Protein: 30g, Fat: 19g, Saturated Fat: 8g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 6g, Trans Fat: 0.01g, Cholesterol: 121mg, Sodium: 894mg, Potassium: 1398mg, Fiber: 15g, Sugar: 9g, Vitamin A: 8189IU, Vitamin C: 43mg, Calcium: 395mg, Iron: 9mg
Course: dinner, Main Course, Side Dish
Cuisine: Mediterranean
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!
by Sarah on May 12, 2023  //  Casseroles, Dinner, Fall, Main Dish, Recipes, Recipes by Season, Spring, Summer
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