Creamed Spinach Gratin (Anti-Inflammatory Version)
🌿 Description
This Creamed Spinach Gratin is a creamy, nutrient-dense, anti-inflammatory comfort dish made with fresh spinach, garlic, olive oil, and a light, dairy-conscious cream sauce. Baked until golden and bubbly, this healthy spinach casserole is perfect for anyone following a clean eating, Mediterranean diet, or anti-inflammatory lifestyle.
Unlike traditional heavy gratins, this version uses wholesome fats, antioxidant-rich ingredients, and optional dairy-free swaps—making it ideal for gut health, heart health, and immune support.
🛒 Ingredients (Serves 4–6)
🥗 Spinach Base
1 ½ lbs fresh organic spinach (or 16 oz frozen, thawed & drained)
2 tbsp extra virgin olive oil
3 cloves garlic, minced
1 small onion, finely chopped
½ tsp turmeric (anti-inflammatory powerhouse)
¼ tsp black pepper (enhances turmeric absorption)
Sea salt to taste
🥣 Cream Sauce
2 tbsp grass-fed butter or olive oil
2 tbsp whole wheat flour or gluten-free flour
1 ½ cups unsweetened almond milk (or organic whole milk)
½ cup plain Greek yogurt (or dairy-free coconut yogurt)
¼ tsp nutmeg
½ cup grated Parmesan or Gruyère (optional, or dairy-free alternative)
🧀 Topping
½ cup shredded mozzarella (or plant-based cheese)
1 tbsp hemp seeds or crushed walnuts (optional for omega-3 boost)
👩🍳 Instructions
1️⃣ Prepare the Spinach
Heat olive oil in a large skillet over medium heat.
Sauté onion for 3–4 minutes until soft.
Add garlic, turmeric, and black pepper; cook 30 seconds.
Add spinach and cook until wilted (or heat thawed spinach thoroughly).
Remove excess moisture and set aside.
2️⃣ Make the Cream Sauce
In a saucepan, melt butter or heat olive oil.
Whisk in flour and cook 1 minute.
Slowly add milk, whisking constantly.
Simmer until thickened (3–5 minutes).
Stir in yogurt, nutmeg, salt, and half of the cheese.
3️⃣ Assemble & Bake
Preheat oven to 375°F (190°C).
Combine spinach and sauce.
Spoon into ramekins or baking dish.
Top with remaining cheese and optional seeds.
Bake 15–20 minutes until golden and bubbly.
Broil 2 minutes for a golden crust (optional).
🍽 Serving Suggestions
Pair with grilled wild-caught salmon for an omega-3 rich anti-inflammatory dinner.
Serve alongside roasted sweet potatoes for added fiber and beta-carotene.
Add to a holiday table as a healthier alternative to traditional creamy sides.
Spoon over baked chicken breast for a high-protein, low-carb meal.
Use as a filling for stuffed mushrooms or baked bell peppers.
🔄 Healthy Variations
🥑 Keto Spinach Gratin
Replace flour with almond flour.
Use heavy cream instead of milk.
🌱 Vegan Anti-Inflammatory Version
Use coconut milk + nutritional yeast.
Replace cheese with cashew cream.
🧄 Garlic Lovers Version
Roast garlic before adding to sauce for deeper flavor.
🧠 Brain-Boosting Upgrade
Add chopped walnuts for omega-3 fatty acids.
Sprinkle flaxseed on top before baking.
💪 High-Protein Version
Mix in cottage cheese or ricotta.
Add shredded chicken or white beans.
❓ Related Questions
Is creamed spinach anti-inflammatory?
Yes—when made with olive oil, turmeric, and minimal processed dairy, it supports anti-inflammatory nutrition.
Can I use frozen spinach?
Absolutely. Just squeeze out excess water to prevent a watery casserole.
Is this recipe gluten-free?
Yes, if you use gluten-free flour or almond flour.
How do I store leftovers?
Refrigerate up to 4 days in an airtight container.
Can I freeze it?
Yes. Freeze before baking for best texture.
🥗 Nutrition (Per Serving – Approximate)
Calories: 220–260
Protein: 12g
Healthy Fats: 15g
Carbohydrates: 10g
Fiber: 3g
Calcium: 25% DV
Iron: 20% DV
Vitamin K: 200%+ DV
Antioxidants: High
This dish supports:
✔ Heart health
✔ Hormone balance
✔ Digestive wellness
✔ Immune system support
🌟 Why This is a Smart Healthy Choice
Spinach is one of the most nutrient-dense superfoods available. Combined with anti-inflammatory spices like turmeric and healthy fats from olive oil, this baked spinach gratin becomes more than comfort food—it’s functional nutrition.
It’s:
Low-carb friendly
High in antioxidants
Rich in magnesium
Gut-supportive
Great for weight management
🧾 Final Thoughts
This anti-inflammatory creamed spinach gratin delivers the perfect balance of indulgence and wellness. It’s creamy without being heavy, comforting without guilt, and adaptable for nearly every dietary lifestyle—from keto to Mediterranean to plant-based.
