High-Protein Cauliflower Spanakopita Melt is a delicious dish! It combines the comfort and ease of a grilled cheese sandwich with the taste of the Greek spinach pie. Roasted cauliflower adds a nutritious and vegetable touch. We cook these sandwiches in a pan, or utilize the sandwich maker to crisp them up. Serve this High-Protein Cauliflower Spanakopita Melt with Greek salad, lentil soup, or roasted chickpeas.
WHY IS THIS DISH A FAVORITE?
- This traditional Greek sandwich is made healthier with roasted cauliflower.
- Antioxidants included in spinach can help maintain the health of your eyes.
- Make these sandwiches in the sandwich press or skillet to achieve wonderfully crispy sandwiches.
STATS:
- Calories: 420 kcal
- Time for prep: 15 minutes
- Cook time: 20 minutes
- Serving: 4
- Total time: 35 minutes
- Cuisine: Mediterranean
- Serving size: 2
- Course: Main
- Diet: High-Protein
EQUIPMENT:
- Baking tray
- Large skillet
- Chopping board
- Mixing bowl
- Knife
- Spatula
- Oven
INGREDIENTS:
- 2 & ½ cups cauliflower florets
- Two & ½ tbsp. olive oil
- ¼ cup chopped shallots
- 8 cups baby spinach
- ¼ cup fresh dill
- 3 cloves of garlic
- ½ tsp. ground pepper
- ¾ cup feta cheese
- ¼ tsp. salt
- 1 cup shredded fontina cheese
- 8 slices whole-wheat bread
INGREDIENT NOTES:
CAULIFLOWER:
- Cauliflower doesn’t precisely match the “eat the rainbow” saying, but it is nonetheless very nutritious. It is, after all, one of the cruciferous vegetables, which are recognized for having phytonutrients that prevent illness. Additionally, cauliflower is high in fiber and low in carbohydrates, which will benefit your digestive system.
SPINACH:
- Spinach is an excellent leafy green to include in this sandwich because it is resistant to heat. It also contains a lot of vitamin K, which strengthens bones, and antioxidants that promote healthy eyes and vision.
WHOLE-WHEAT BREAD:
- Â It forms the foundation of this melt. The fiber in this sandwich contributes to its delicious and full texture in addition to nourishing the good bacteria in your stomach.
CHEESE:
- It’s the cheese that gives this sandwich its oozy, gooey texture. Additionally, it adds protein that builds muscle and calcium that strengthens bones to this sandwich. Cheese introduces some beneficial bacteria to your digestive system, which will gladly consume the fiber in the vegetables and whole-wheat bread.
INSTRUCTIONS:
- We warm the oven to 425° F.
- Add the olive oil to the cauliflower florets and toss and roast for 20 minutes till they are tender.
- Then add the spinach and cook till they get wilt to remove the additional moisture.
- Add the roasted cauliflower, black pepper, salt, feta, and dill, and stir properly.
- Then add the mixture to 4 slices of bread and sprinkle the fontina.
- Add the bread slice over it and grill the sandwich till the cheese melts well.
- Make the slices and serve.
WHAT TO SERVE WITH THIS MELT?
LIGHT SIDES:
- Greek Salad
- Cucumber Yogurt Dip
- Tomato Slices
SOUPS:
- Lentil Soup
- Tomato Basil Soup
- Vegetable Soup
SALADS:
- Quinoa Salad
- Chickpea Salad
- Arugula Salad
HEALTHY ADD-ONS:
- Roasted Chickpeas
- Mixed Olives
- Hummus
BEVERAGES:
- Lemon Water
- Iced Herbal Tea
- Sparkling Water
EXTRAS:
- Pickled Vegetables
- Tzatziki Sauce
- Fresh Fruit Bowl
TIPS:
- Properly squeeze the additional water content from the spinach so the sandwiches will not become soggy.
- Make the sandwiches with the multigrain bread or sourdough, so they become more flavorful.
- Include the red pepper flakes to make them spicier.
- Grill the sandwiches to make them crispier.
STORAGE INFORMATION:
FRIDGE:
- Add the filing in the covered box & stock it for three days.
FREEZER:
- Add the filling only in the covered vessel & freeze for one month.
FAQs:
How can I prepare gluten-free sandwiches?
- It is very simple; use the gluten-free bread.
Will I add frozen spinach to prepare these sandwiches?
- Properly defrost and squeeze all the additional moisture content from the spinach.
Is there any replacement for fontina?
- Use the provolone or mozzarella cheese instead to make this dish.
Can we prepare this sandwich in advance?
- Yes, prepare the filing before the requirement and assemble it fresh for good flavor.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Protein: 22 g
Serving size: 1
Total carbs: 32 g
Net carbs: 26 g
Fiber: 6 g
Fat: 24 g
Calcium: 320 mg
Iron: 3.2 mg
Serving: 4
Vitamin A: 0.45 mg
Sodium: 680 mg
Potassium: 480 mg
