Best Healthy Creamed Spinach is a silky, indulgent side dish ready in 15 minutes.
This lighter version lets you rediscover creamed spinach as a comfort side that feels rich without the calorie load of traditional recipes. You build a simple milk-based sauce with a touch of half and half, then fold in either fresh or frozen spinach. The result is velvety, garlicky, and just as satisfying as the heavy-cream versions, but you can actually serve it on a weeknight without guilt.
The beauty here is flexibility. Want to keep it extra light? Use mostly fat-free or 2% milk. Craving something closer to steakhouse style? Add a little more cream or Parmesan. Either way, you get a side dish that comes together faster than most people can set the table, and it pairs beautifully with almost any protein you throw at it.
What Goes Into Healthy Creamed Spinach
This recipe relies on pantry staples and one bag of spinach. The ingredient list is short, but each component plays a clear role in building flavor and texture without unnecessary richness.
- Frozen or fresh spinach – frozen is faster and pre-chopped, fresh wilts down dramatically but tastes brighter.
- Butter and oil – a combination keeps the roux smooth and prevents burning while adding richness.
- Green onions or onion – provide a mild, sweet base that doesn’t overpower the spinach.
- Garlic – adds aromatic depth and balances the creaminess.
- All-purpose flour – thickens the sauce into a classic roux; swap arrowroot for gluten-free.
- Milk and half and half – create a creamy sauce that stays light; adjust the ratio based on your calorie goals.
- Kosher salt, black pepper, nutmeg – season the sauce and give it a subtle warmth.
- Parmesan cheese – optional but adds savory depth and a touch of umami.
Tricks for a Creamy, Flavorful Spinach Side
- Squeeze the spinach until your hands hurt. Seriously, excess water is the number one reason creamed spinach turns into creamed soup. Press it hard in a strainer, then press again.
- Stir the roux for the full two minutes. This cooks out the raw flour taste and gives the sauce a smooth, nutty base instead of a pasty one.
- Add the milk slowly at first, whisking constantly. This prevents lumps and gives you control over the final thickness.
- Taste before serving and adjust. A pinch more salt, another grating of Parmesan, or a splash of milk can transform the dish from good to exactly right.
How to Make Creamed Spinach the Healthy Way
STEP 1: Cook the frozen spinach in the microwave according to package directions, usually about 3 to 4 minutes on high. Drain it in a fine-mesh strainer and press out as much liquid as you can with the back of a spoon or your hands. If using fresh spinach, wilt it in a large skillet with a teaspoon of water, then drain and squeeze the same way.
STEP 2: Heat the butter and oil in a medium saucepan over medium heat. Add the chopped onions and cook gently for about 3 minutes until softened and fragrant. Stir in the garlic and cook for another 30 seconds.
STEP 3: Sprinkle the flour over the onions and garlic, stirring constantly to form a roux. Cook for 2 minutes, stirring, until the mixture turns pale golden and smells slightly nutty.
STEP 4: Slowly pour in the milk and half and half, whisking as you go to prevent lumps. Continue stirring over medium heat until the sauce thickens, about 5 minutes. It should coat the back of a spoon.
STEP 5: Season the sauce with salt, black pepper, and nutmeg if using. Stir in the well-drained spinach and Parmesan cheese. If the mixture looks too thick, add a splash more milk until it reaches your preferred consistency.
STEP 6: Taste and adjust the seasoning. Serve immediately while the sauce is still silky and hot.
What to Serve with Creamed Spinach
Creamed spinach pairs beautifully with grilled steak, pork chops, or roasted chicken for a classic steakhouse experience. For a lighter meal, serve it alongside baked salmon or seared white fish. If you’re building a more indulgent spread, add roasted potatoes or garlic bread on the side.
Healthy Creamed Spinach: Your Questions Answered
Can I use only fresh spinach instead of frozen?
Absolutely. You’ll need about 15 cups of fresh baby spinach, which sounds like a mountain but wilts down fast. Cook it in a large skillet with a teaspoon of water until collapsed, then drain and squeeze thoroughly. Fresh spinach has a brighter flavor, though frozen is more convenient and already chopped.
Is there a dairy-free way to make healthy creamed spinach?
Yes. Swap the butter for olive oil or vegan butter, use unsweetened almond or oat milk in place of dairy milk, and add a few tablespoons of cashew cream or coconut cream for richness. Skip the Parmesan or use a plant-based alternative. The roux will still thicken beautifully with non-dairy milk.
Can I prepare this creamed spinach ahead of time?
You can make it a few hours ahead and reheat gently on the stovetop with a splash of milk to loosen the sauce. The texture holds reasonably well, though it’s best served fresh. Avoid making it a full day in advance, as the spinach can release more water and thin the sauce.
How do I thicken the sauce if it’s too runny?
Simmer it uncovered for a few more minutes to reduce the liquid, or whisk together a small slurry of flour and milk in a separate bowl and stir it into the sauce. Let it cook for another minute or two until thickened. Make sure your spinach was well-drained to begin with.
What’s the best way to reheat leftovers without losing creaminess?
Reheat gently on the stovetop over low heat, stirring frequently and adding a tablespoon or two of milk to restore the smooth, silky texture. Microwaving works in a pinch, but use 50% power and stir every 30 seconds to prevent the sauce from breaking or drying out at the edges.
Storing and Reheating Creamed Spinach
Store leftovers in an airtight container in the fridge for up to 3 days. The sauce may thicken as it cools, so plan to add a splash of milk when reheating. Warm it gently on the stovetop over low heat, stirring often, until heated through. Avoid freezing, as the dairy sauce can separate and turn grainy when thawed.
Microwave reheating is possible in a pinch: use 50% power and stir every 30 seconds to prevent the sauce from breaking or drying out at the edges.
Best Healthy Creamed Spinach
Ingredients
Equipment
Method
- Cook the frozen spinach in the microwave according to package directions, or add a teaspoon of water and microwave, covered, on high for 3 1/2 minutes. Once cooked, drain the spinach thoroughly in a strainer, pressing and squeezing out as much excess moisture as possible.
- In a medium saucepan, heat the butter and/or oil over medium heat. Add the chopped green onions or onion and sauté gently for 3 minutes until softened. Stir in the garlic and cook for another 30 seconds.
- Sprinkle the flour (or arrowroot) over the onion and garlic mixture. Stir constantly for 2 minutes to form a roux, cooking until it turns pale brown.
- Slowly add the milk and half and half, combining them so you have 1 1/2 cups total liquid. Stir and cook for about 5 minutes until the sauce thickens, stirring frequently to prevent lumps. Add the kosher salt, black pepper, and nutmeg (if using).
- Add the well-drained, chopped spinach and Parmesan cheese (if using) to the sauce, stirring well. If the mixture is too thick, add more milk a little at a time to reach your desired consistency.
- Taste and adjust the seasonings as needed, then serve hot.
