Mediterranean Keto Spinach and Feta Lasagna
This Mediterranean Keto Spinach and Feta Lasagna is a delicious low-carb twist on a classic comfort dish. Instead of pasta sheets, it uses layers of zucchini or eggplant, creating a light but satisfying base. Creamy spinach, tangy feta, and melty mozzarella come together with a rich tomato or cream sauce for a dish that’s hearty, flavorful, and keto-friendly. It’s perfect for family dinners or meal prep while staying true to a Mediterranean lifestyle.
Time
Prep time: 20 minutes
Cook time: 35–40 minutes
Resting time: 10 minutes
Total time: ~1 hour 10 minutes
Ingredients
For the Layers
2 medium zucchinis or 1 large eggplant, thinly sliced lengthwise (for “noodles”)
2 tbsp olive oil
Salt and pepper, to taste
For the Filling
3 cups fresh spinach (or thawed frozen spinach, drained well)
1 cup crumbled feta cheese
1 cup ricotta or cottage cheese (full-fat, keto-friendly)
1 egg
1 clove garlic, minced
1 tbsp fresh dill or parsley, chopped (optional)
Salt and pepper, to taste
For Assembly
1 ½ cups sugar-free tomato sauce (or keto marinara) OR a light cream sauce (if you prefer white lasagna)
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Instructions
Prep zucchini/eggplant: Slice zucchini or eggplant lengthwise into thin sheets. Sprinkle with salt and let sit 10 minutes to release excess water. Pat dry with paper towels. Lightly brush with olive oil and grill or bake for 5 minutes to soften.
Make spinach filling: In a bowl, mix spinach, feta, ricotta, egg, garlic, herbs, salt, and pepper until well combined.
Layer lasagna:
Spread a thin layer of tomato (or cream) sauce on the bottom of a baking dish.
Add a layer of zucchini/eggplant slices.
Spread spinach-feta mixture evenly on top.
Repeat layers until ingredients are used, finishing with zucchini/eggplant on top.
Top with cheese: Spread remaining sauce over the top and sprinkle with mozzarella and Parmesan.
Bake: Cover with foil and bake at 375°F (190°C) for 25 minutes. Remove foil and bake another 10–15 minutes until golden and bubbly.
Rest & serve: Let sit for 10 minutes before slicing. Serve warm and enjoy.
Tips
Drain zucchini/eggplant well: This prevents watery lasagna. Grilling or pre-baking helps remove extra moisture.
Use fresh spinach if possible: It gives a brighter flavor than frozen (but both work).
Cheese balance: Feta brings saltiness, so taste before adding extra salt.
Meal prep friendly: Assemble a day ahead, cover, and bake when ready.
Resting is key: Letting it cool slightly helps it slice neatly.
Variations
Protein Boost: Add ground turkey, chicken, or beef cooked with garlic and herbs between layers.
White Lasagna: Swap tomato sauce for a creamy Alfredo-style sauce.
Extra Veggies: Add sautéed mushrooms, bell peppers, or artichokes to the filling.
Herb Twist: Use oregano, dill, basil, or mint for a Mediterranean flavor profile.
Cheese Swap: Replace ricotta with goat cheese for tanginess.
Q&A
Q: Can I make this dish vegetarian?
Yes, it’s already vegetarian if you don’t add meat.
Q: Can I freeze keto lasagna?
Yes, assemble and freeze unbaked. Bake from frozen, adding extra time, or thaw overnight before baking.
Q: What’s the best way to slice zucchini thinly?
Use a mandoline slicer for even, lasagna-style sheets.
Q: Can I make it dairy-free?
Yes, use dairy-free cheese alternatives and omit feta if needed.
Q: Why is my lasagna watery?
Usually from zucchini releasing moisture. Pre-salting, draining, and pre-baking helps prevent this.
Nutrition
(per serving, based on 6 servings)
Calories: ~280
Protein: ~15 g
Fat: ~21 g
Carbohydrates: ~7 g (net carbs: ~5 g)
Fiber: ~2 g
Sodium: ~480 mg
Conclusion
Mediterranean Keto Spinach and Feta Lasagna is proof that comfort food can be both healthy and satisfying. The zucchini or eggplant “noodles” keep it low-carb, while the spinach and feta filling adds richness and a Mediterranean touch. It’s customizable, easy to prepare, and perfect for family dinners or weekly meal prep. Whether you enjoy it with tomato or cream sauce, this dish will quickly become a keto-friendly favorite.