⏱ 45 min total

Spinach, Feta, and Artichoke Bake

Name: Spinach, Feta, and Artichoke Bake
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 1 serving
Ingredients: ½ spray , about 1/3 second Cooking spray; ¼ package (10 oz) Spinach; ⅛ cup, chopped Scallions; ⁷⁄₁₆ cup hearts Artichoke; ¹⁄₁₆ cup, chopped Red bell pepper; ¼ cloves, minced Garlic; ¼ tbsp Dill; 2 large Egg; 1 egg white (separated from yolk) Egg white; ¹⁄₁₆ cup 2% milk; ½ tbsp Parmesan cheese; ⁵⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ⅛ cup, crumbled Feta cheese

Per 1 serving · 349 g · 14 ingredients

Calories

300

15%
of a 2,000 cal day

Protein
26g
34% of calories
Carbs
16g
21% of calories
Fat
15g
45% of calories

Portion

✓ Protein-dense

At a glance

One serving of Spinach, Feta, and Artichoke Bake (349 g) has 300 calories, with 26 g of protein, 16 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (52% DV), dietary fiber (32% DV) and Vitamin A (71% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 62%, 33% and 131% of the daily value.

Per 100 g

86cal

low energy density

Protein per 100 cal

8.7g

Net carbs

carbs minus fiber

Fiber

4.2 g sugar

High in

20%+ of the daily value

Protein52%
Dietary fiber32%
Vitamin A71%
Vitamin C31%
Vitamin E24%
Vitamin K252%

Good source of

10–19% of the daily value

Vitamin D15%
Thiamine15%
Niacin10%
Potassium16%

Watch

20%+ of the daily value

Sodium62%
Saturated fat33%
Cholesterol131%

Ingredients

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

Directions

Prep 10 minCook 35 min

1
Preheat the oven to 375°F. Grease a 9 x 13-inch baking dish with cooking spray.
2
In a small bowl, combine the spinach, scallions, artichokes, red pepper, garlic, and dill. Spread the mixture evenly in the prepared baking dish.
3
In another bowl, whisk together the eggs, egg whites, milk, Parmesan, salt, and pepper. Stir in the feta cheese and pour this mixture over the vegetables.
4
Bake for 32 to 35 minutes, or until a knife inserted near the center comes out clean. Let stand for 8 to 10 minutes before cutting into 8 pieces.

Vitamins & minerals

Amounts for 1 serving (349 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	641 μg	71%
Vitamin C	28 mg	31%
Vitamin D	2 μg	15%
Vitamin E	4 mg	24%
Vitamin K	302 μg	252%
Thiamine	0.2 mg	15%
Riboflavin (B2)	1 mg	83%
Niacin	2 mg	10%
Vitamin B6	0.5 mg	35%
Folate (B9)	238 μg	59%
Vitamin B12	1 μg	57%
Pantothenic acid	2 mg	43%
Choline	343 mg	62%

Minerals

Nutrient	Amount	% Daily Value
Calcium	320 mg	32%
Iron	4 mg	49%
Potassium	761 mg	16%
Magnesium	112 mg	27%
Phosphorus	397 mg	57%
Zinc	3 mg	24%
Copper	0.3 mg	31%
Manganese	1 mg	32%
Selenium	47 μg	86%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	5,281 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	197 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 300 calories

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

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Spinach, Feta, and Artichoke Bake?

One serving of Spinach, Feta, and Artichoke Bake (1 serving) has 300 calories, which works out to 86 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Spinach, Feta, and Artichoke Bake high in protein?

Yes. It has 26 g of protein per serving, and 34% of its calories come from protein (8.7 g of protein per 100 calories).

Is Spinach, Feta, and Artichoke Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach, Feta, and Artichoke Bake?

1430 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spinach, Feta, and Artichoke Bake?

4.2 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 (349 g)

Calories300

% Daily Value*

Total fat 15g	20%
Saturated fat 6.6g	33%
Trans fat 0g
Cholesterol 392mg	131%
Sodium 1,430mg	62%
Total carbohydrate 16g	6%
Dietary fiber 9g	32%
Total sugars 4.2g
Protein 26g

* 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

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