⏱ 65 min total

Baked Spinach Mornay

Name: Baked Spinach Mornay
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: 1 tbsp Butter; ½ tbsp Whole wheat flour; ¾ cup 2% milk; ½ cup, shredded Fontina cheese; ¼ medium Onion; ¼ cloves, minced Garlic; ⅞ package (10 oz) Spinach; ¹⁄₁₆ tsp Nutmeg; 2 slice, large Sourdough bread

Per 1 serving · 724 g · 9 ingredients

Calories

1,008

50%
of a 2,000 cal day

Protein
49g
19% of calories
Carbs
124g
48% of calories
Fat
38g
33% of calories

Portion

At a glance

One serving of Baked Spinach Mornay (724 g) has 1008 calories, with 49 g of protein, 124 g of carbohydrates and 38 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (97% DV), dietary fiber (38% DV) and Vitamin A (167% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 81%, 106% and 36% of the daily value.

Per 100 g

139cal

low energy density

Protein per 100 cal

4.8g

Net carbs

113g

carbs minus fiber

Fiber

11g

21 g sugar

High in

20%+ of the daily value

Protein97%
Dietary fiber38%
Vitamin A167%
Vitamin C81%
Vitamin E41%
Vitamin K1004%

Good source of

10–19% of the daily value

Vitamin D18%

Watch

20%+ of the daily value

Sodium81%
Saturated fat106%
Cholesterol36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 50 min

1
Preheat the oven to 350°F.
2
In a saucepan over medium heat, melt 2 tbsp of butter. Add the flour and cook for 1 minute, stirring until a thick paste forms.
3
Reduce the heat to low and gradually whisk in the milk until smooth. Add the cheese and stir until melted. Set aside.
4
In a large frying pan over high heat, melt the remaining butter. Add the onion and garlic, cooking for 2-3 minutes until softened.
5
Add the spinach, cover, and cook for 4-5 minutes, stirring often, until wilted. Transfer to a large bowl.
6
Combine the spinach with the cheese sauce and spread into a baking dish. Sprinkle nutmeg over the top.
7
Bake for 30 minutes until the top is golden and bubbling. Serve on toasted and buttered sourdough bread slices.

Vitamins & minerals

Amounts for 1 serving (724 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,504 μg	167%
Vitamin C	72 mg	81%
Vitamin D	3 μg	18%
Vitamin E	6 mg	41%
Vitamin K	1,204 μg	1,004%
Thiamine	2 mg	139%
Riboflavin (B2)	2 mg	134%
Niacin	12 mg	72%
Vitamin B6	1 mg	67%
Folate (B9)	738 μg	185%
Vitamin B12	2 μg	78%
Pantothenic acid	2 mg	38%
Choline	107 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	875 mg	88%
Iron	15 mg	184%
Potassium	1,963 mg	42%
Magnesium	294 mg	70%
Phosphorus	705 mg	101%
Zinc	6 mg	57%
Copper	1 mg	64%
Manganese	3 mg	151%
Selenium	72 μg	132%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	14,028 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	2 g	—
Galactose	0.3 g	—
Glucose	2 g	—
Glutamic acid	12 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	9 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	7 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	5 g	—
Retinol	335 μg	—
Serine	2 g	—
Starch	87 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 1,008 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

191min
Walking (3.5 mph)
121min
Cycling (moderate)
84min
Running (6 mph)
142min
Swimming laps

Common questions

How many calories are in Baked Spinach Mornay?

One serving of Baked Spinach Mornay (1 serving) has 1008 calories, which works out to 139 calories per 100 g. That is about 50% of a 2,000-calorie day.

Is Baked Spinach Mornay high in protein?

It provides a solid 49 g of protein per serving (97% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Baked Spinach Mornay keto-friendly?

It is hard to fit into a strict keto diet. One serving has 113 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Spinach Mornay?

1873 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Baked Spinach Mornay?

21 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (724 g)

Calories1,008

% Daily Value*

Total fat 38g	48%
Saturated fat 21g	106%
Trans fat 0.6g
Cholesterol 108mg	36%
Sodium 1,873mg	81%
Total carbohydrate 124g	45%
Dietary fiber 11g	38%
Total sugars 21g
Protein 49g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all