American · side
Creamed Spinach with Cream Cheese and Parmesan
Video by Brooketo on YouTube · Open on YouTube
- Keto (3.1 g net carbs a serve)
- Vegetarian with a vegetarian hard cheese instead of the parmesan and parmesan cheese (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A flour-free creamed spinach thickened with cream cheese and Parmesan: about 3 g net carbs a serve, rich in vitamins A and K from the spinach, with most of its energy from fat.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Put the frozen spinach in a wide pan over high heat and cook, stirring now and then, until it has thawed and all the water has cooked off. 0:17
- Add the butter and garlic and let the butter sizzle, then season with salt, pepper and garlic pepper. 0:54
- Whisk in 1 cup of the cream, turn the heat to medium-high and let it simmer, then add the remaining 3/4 cup and simmer again, stirring occasionally, until it starts to thicken. 1:41
- Turn the heat down to medium-low, add the cream cheese in small chunks and whisk until melted, then whisk in the grated Parmesan. 2:14
- Take the pan off the heat and let it sit 5–10 minutes to thicken. Taste for salt and pepper and serve, topped with extra Parmesan if you like. 2:48
Tip. Fresh spinach works too: wilt about 700 g in the butter at step 2 instead of cooking off frozen. The cook also tops hers with crumbled bacon (optional). A classic side for steak; keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 4%
- Protein 9%
- Fat 87%
Fits keto: 3.1 g net carbs a serve, with 87% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High231%
277 µg a serve, mostly from frozen spinach (99%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High61%
545 µg a serve, mostly from frozen spinach (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High28%
114 µg a serve, mostly from frozen spinach (97%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source18%
16 mg a serve, mostly from frozen spinach (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 Source17%
0.3 g a serve, mostly from heavy whipping cream (56%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source15%
192 mg a serve, mostly from parmesan cheese (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium Source13%
54 mg a serve, mostly from frozen spinach (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source12%
1.8 mg a serve, mostly from frozen spinach (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source10%
1.7 mg a serve, mostly from frozen spinach (89%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source10%
0.2 µg a serve, mostly from heavy whipping cream (43%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 5
Vitamin B69%
0.1 mg a serve, mostly from frozen spinach (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium9%
4.7 µg a serve, mostly from heavy whipping cream (33%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium8%
390 mg a serve, mostly from frozen spinach (81%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc7%
0.7 mg a serve, mostly from frozen spinach (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D2%
0.5 µg a serve, mostly from heavy whipping cream (70%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Brooketo; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.