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Best Healthy Creamed Spinach

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This healthy creamed spinach is a lighter, weeknight-friendly version of the classic steakhouse side. It uses a simple milk-based sauce with a touch of half and half for richness, and lets you use either frozen or fresh spinach for flexibility. The result is silky, garlicky, and satisfying, with all the classic comfort but a fraction of the calories.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Side Dish
Cuisine: American
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Spinach
  • 1 10 oz package chopped frozen spinach or 15 cups fresh baby spinach, about 1 1/2 lbs or 16 oz, roughly chopped
For the Cream Sauce
  • 3 tablespoon butter and oil any combination, e.g. 2 tbsp butter + 1 tbsp oil
  • 1/4 cup green onions or onion finely chopped, about 1/2 medium onion
  • 1 teaspoon minced garlic about 1 clove, or 1/4 tsp garlic powder
  • 2 tablespoons all purpose flour or 1 1/2 tablespoons arrowroot flour for gluten free
  • 1 1/4 cups milk fat free, 2% or whole milk
  • 1/4 cup half and half (10%) cream
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon nutmeg optional
  • 1/4 cup Parmesan cheese optional, or more to taste

Equipment

  • Medium saucepan
  • Strainer
  • Microwave
  • Spoon or spatula

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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).
  5. 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.
  6. Taste and adjust the seasonings as needed, then serve hot.

Nutrition

Calories: 120kcal

Notes

You can use either fresh or frozen spinach—the end result is equally creamy, but fresh spinach offers a slightly brighter flavor and requires extra wilting and draining. Be sure to squeeze the spinach extremely well after cooking to prevent a watery sauce. For a dairy-free version, swap in olive oil and plant-based milk, plus a vegan cream alternative. Leftovers will keep in the fridge for up to 3 days; reheat gently on the stove with an extra splash of milk to restore texture. Avoid freezing, as the sauce may separate.

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