Creamed Spinach

April/May 2005

Your rating: None Average: 3.7 (120 votes)

EatingWell's updated version of creamed spinach has a low-in-fat cream sauce that's rich with Parmesan cheese and nutmeg.

"I love this recipe and made it the other night. One tip that goes to the first commenter is to puree the spinach and butter with a hand-held blender right in the pan before you add the flour etc. "
Creamed Spinach

Makes: 2 servings

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Total Time:


  • 2 teaspoons extra-virgin olive oil
  • 1/4 cup minced shallot, or red onion
  • 10 ounces fresh spinach, tough stems removed
  • 1 tablespoon butter
  • 1 tablespoon all-purpose flour
  • 1/2 cup low-fat milk
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons grated Parmesan or Pecorino Romano cheese


  1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add shallot (or onion); cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes.
  2. Heat butter in a small saucepan over medium-high heat. Add flour and cook, stirring, until smooth and bubbling, about 30 seconds. Add milk, nutmeg, salt and pepper; cook, whisking constantly, until thickened, about 1 minute. Stir the spinach into the sauce. Sprinkle with grated cheese and serve.


Per serving: 203 calories; 13 g fat (6 g sat, 6 g mono); 23 mg cholesterol; 15 g carbohydrates; 9 g protein; 3 g fiber; 370 mg sodium; 870 mg potassium.

Nutrition Bonus: Vitamin A (280% daily value), Folate (74% dv), Vitamin C (70% dv), Magnesium (30% dv), Calcium (28% dv), Potassium (25% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1/2 lean meat, 2 1/2 fat

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