Healthy, Low-Calories Pie – Cauliflower with Feta and Spinach


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Spanakopita is often served in Greek restaurants and its taste is rich and buttery, but a slice packs a lot of calories. What can you do to reduce the number of calories? Replace the crust with a cauliflower crust and keep the spinach and feta. Cauliflower makes a great alternative to flour-and-butter crusts, it is gluten-free and adds extra health benefits to the pie.


For the Cauliflower Crust

  • 1 large head cauliflower, cut into 8 cups 
  • 1 tablespoon Parmesan cheese, shredded. Don’t use too many Parmesan cheese, as you will add extra calories.
  • 2 large egg whites

For the Filling:

  • 6 large egg whites
  • 2 large eggs
  • 10 ounces (284g) frozen spinach, thawed and drained
  • 3/4 cup (100g) feta cheese, crumbled
  • 1/4 cup (60ml) green onion, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper


The Crust:

  1. Preheat the oven to 400°F (200ºC), and coat a deep, 9-inch pie pan with cooking spray, reserve. Drain the cauliflower with a clean tea towel that you spread on the counter.
  2. Use a microwave-safe bowl to place the cauliflower and heat 5 minutes on high. It will get tender. Place half of the cauliflower in a food processor and mince it finely. Put the cauliflower on a clean towel and repeat this step with the remaining cauliflower. Spread the cauliflower in a loose layer over the tea towel using a spatula and let it cool for approximately 10 minutes.
  3. Whisk the 2 egg whites with the parmesan in a medium bowl, while it cools. Pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible when the cauliflower has cooled. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. Transfer the cauliflower to the bowl with the egg whites and stir to mix when it is nearly dry. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

The Filling:

1. Whisk the remaining egg whites and the whole eggs in a large bowl.

2. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper.

3. Stir to mix, and pour into the baked shell.

4. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through.

5. Let it cool on a rack for five minutes. It will be easier to slice it.

6. Enjoy!

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