Smoked Whitefish, Spinach & Goat Cheese Bake

This creamy, protein-packed Smoked Whitefish, Spinach & Goat Cheese Bake is a delicious twist on the classic egg casserole — but lighter, tangier, and perfect for anytime of day. Baked in a simple square pan, it’s fuss-free and brimming with nourishing ingredients.

Whether you enjoy it warm out of the oven or reheated for a quick lunch, this dish blends smoky richness, leafy greens, and creamy goat cheese into a balanced, satisfying bite.

Ingredients

• 4 ½ large eggs (about 230 g, since one was partially lost)
• 1 cup cottage cheese, blended smooth
• ½ cup smoked whitefish, flaked (skin and bones removed)
• ½ cup goat cheese (feta-style), crumbled
• 1 cup fresh spinach, chopped
• ¼ tsp garlic powder
• ¼ tsp black pepper
• Pinch of salt (optional — smoked fish and goat cheese are naturally salty)
• Paprika for topping (optional)

Instructions

1. Preheat toaster oven to 350°F (175°C). Grease or line an 8x8-inch square pan.
2. Blend eggs and cottage cheese until smooth and frothy.
3. Pour mixture into a bowl and fold in smoked whitefish, goat cheese, spinach, and seasonings.
4. Spread evenly into the prepared pan and sprinkle with paprika.
5. Bake for 25–30 minutes, until golden on top and set in the center.
6. Let rest 5 minutes before slicing into squares.

Healthy Benefits of the Ingredients

• Eggs – A complete protein source, rich in choline for brain health.
• Cottage Cheese – High in casein protein for slow energy release; packed with calcium for bone strength.
• Smoked Whitefish – Lean protein, natural omega-3 fatty acids for heart and brain support.
• Spinach – A nutrient-dense green with iron, magnesium, vitamin K, and antioxidants.
• Goat Cheese – Easier to digest than cow’s milk cheese, adds probiotics and a tangy punch.

Vegan Option

Want to make this plant-based? Try these swaps:

• Replace eggs with flax eggs (1 tbsp ground flaxseed + 3 tbsp water = 1 egg).
• Swap cottage cheese with blended silken tofu + a splash of lemon juice for creaminess.
• Use vegan feta or cashew cheese crumbles instead of goat cheese.
• Substitute smoked whitefish with smoked tofu or smoked jackfruit for a savory bite.

Estimated Nutrition (per serving, 6 total)

• Calories: ~170
• Protein: ~17 g
• Fat: ~9 g
• Carbohydrates: ~3 g
• Fiber: ~1 g
• Sodium: ~340 mg

(Values are approximate and will vary with cheese type, fish portion, and seasoning.)

Serving Suggestions

• As a meal: Serve warm with a side of mixed greens and whole-grain toast.
• As a snack: Slice into bars for a protein-packed grab-and-go bite.
• For brunch: Add a dollop of Greek yogurt or drizzle of herb sauce for a fresh touch.
• For dinner: Pair with roasted vegetables or a hearty grain salad.

✨ This bake is the perfect example of how simple, whole-food ingredients can be transformed into something both nourishing and delicious.

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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