This Cauliflower Spanakopita Melt blends the classic flavors of Greek spanakopita—spinach, feta, herbs, and garlic—into a cheesy, melty, low-carb masterpiece. Served on roasted cauliflower “steaks” or baked into toasts, this easy vegetarian recipe is rich, savory, and incredibly satisfying. Great for lunch, light dinners, or meatless Mondays!
✨ Why You’ll Love This
✔ No phyllo dough
✔ Hidden veggie boost
✔ 3 cheese blend for ultimate meltiness
✔ Meal-prep friendly
Yields: 4 servings
Prep time: 25 minutes
Cook time: 30-35 minutes
Ingredients:
- 1 large head of cauliflower, cut into florets
- 2 tablespoons olive oil, plus more for drizzling
- Salt and freshly ground black pepper
- 10 ounces frozen chopped spinach, thawed and squeezed dry
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup crumbled feta cheese
- 1/4 cup grated Parmesan cheese
- 1 large egg, lightly beaten
- 1/4 teaspoon dried dill
- Pinch of nutmeg
- 4 slices crusty bread (such as sourdough or ciabatta)
- 4 slices of Gruyere or mozzarella cheese
Step 1: Roast the Cauliflower
- Preheat oven to 400°F (200°C). Toss the cauliflower florets with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Spread in a single layer.
- Roast for 20-25 minutes, or until the cauliflower is tender and lightly golden brown.
Step 2: Sauté Aromatics and Combine Filling
- While the cauliflower roasts, heat a drizzle of olive oil in a skillet over medium heat. Add the chopped red onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- In a medium bowl, combine the squeezed spinach, sautéed onion and garlic mixture, crumbled feta cheese, grated Parmesan cheese, beaten egg, dried dill, and nutmeg. Season with salt and pepper to taste.
- Once the cauliflower is roasted, roughly chop about half of it and add it to the spinach mixture. Leave the remaining half of the roasted cauliflower florets for topping. Stir everything together until well combined.
Step 3: Assemble and Melt
- Place the bread slices on a clean baking sheet. Spoon the cauliflower-spinach mixture evenly over each slice of bread.
- Top each with a slice of Gruyere or mozzarella cheese and a few of the reserved roasted cauliflower florets.
- Return the baking sheet to the oven and bake for another 10-15 minutes, or until the cheese is melted and bubbly and the bread is lightly toasted. You can also briefly broil the melts for the last minute or two for extra browning, watching carefully to prevent burning.
Step 4: Serve
- Drizzle the Cauliflower Spanakopita Melts with a little extra olive oil, if desired, and serve hot.
📊 Nutrition (Per Serving)
| Calories | 280 |
|---|---|
| Protein | 20g |
| Net Carbs | 8g |
| Calcium | 35% DV |
(With full-fat cheeses)
💡 Pro Tips
✅ Extra crispy crust: Brush with olive oil before baking
✅ Time-saver: Use frozen riced cauliflower (thaw first)
✅ Make ahead: Prep crust and filling separately, assemble before baking
🍽️ Serving Ideas
Greek Feast
- Serve with tzatziki and Greek salad
Light Lunch
- Pair with roasted cherry tomatoes
Kid-Friendly
- Shape into mini muffin cups for portioned bites
Enjoy your delicious homemade Cauliflower Spanakopita Melt!
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