Nutrition Benefits of Spinach and 40 Dietitian Approved Recipes with Spinach

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Learn more about the nutrition benefits of spinach and grab 40 recipes that incorporate spinach created by dietitians! Eating more spinach just got easier!

Perhaps one of the most versatile leafy greens out there, spinach is a powerhouse of nutrition and in my opinion one of the easiest vegetables to incorporate into almost everything you’re eating.

The nutrition benefits of spinach go way beyond just what Popeye was preaching. I’m talking eye health, antioxidant support, cancer protection and more.

Nutrition Benefits of Spinach

Spinach is a good source of vitamin A, K, C and calcium, iron and folate.

Folate is especially important for pregnant women as it aids in tissue growth and vitamin K is important for blood clotting.

This leafy green is a plant source of iron, known as non-heme iron which is less absorbed by the body. Add a splash of lemon to spinach that you’re sautéing, because the vitamin C in it will help your body to absorb more of it!

It’s also a good source of potassium, magnesium, and vitamins B6, B9, and E.

Lutein and Zeaxanthin are two carotenoids that are linked to improved eye health. Both are also found in eggs and a study found that adding whole eggs to a colorful salad boosts the amount of Vitamin E the body absorbs from the vegetables. More reason to add an egg to that spinach salad of yours!

Should You Buy Organic Spinach?

This is a great article that weighs the pros and cons of organic vs. non organic spinach.

My thought? Organic produce is not pesticide-free. That’s something that I think gets lost in the debate. I’m always on the side of eating more veggies vs. not, so if that means one version works better for you budget and your lifestyle than the other, I’m just happy you’re eating it!

How to Eat More Spinach

Eating more spinach is easy! Throw a handful into your favorite smoothie, bake a frittata at the beginning of the week with spinach and other veggies or if you like sneaking more nutrition into your baked goods, whip up some spinach banana pumpkin muffins with the recipe below!

Another trick I like to use in order to eat more greens is something I call the “green base trick”. To liven up leftovers I will put them on a bed of spinach! Leftover pizza? Start with a green base! Leftover pizza? Start with a green base and cut the pizza into “crouton” slices on top!

This trick helps to you reap the nutrition benefits of spinach with very little effort in the kitchen!

40 Dietitian Approved Recipes with Spinach

Green Oatmeal Chocolate Chip Muffins – Milk & Honey Nutrition

Spinach, Walnut & Feta Pesto Sauce – Milk & Honey Nutrition

Creamy Spinach Pasta with Shrimp (gluten free) – Milk & Honey Nutrition

Creamy Vegan Spinach Artichoke Dip (Whole Foods, Oil Free) – Lettuce Veg Out

Spinach Salad – Lettuce Veg Out

Thai Beef Bowl with Broccoli and Spinach – Nourish Nutrition Blog

Garlic Shrimp over Sautéed Spinach – Nutrition Starring You

Spinach and Artichoke Dip (dairy free) – Eat Real Live Well

Mediterranean Quesadillas – Dietitian Jenn

Spinach Artichoke Pasta Salad – It’s a Veg World After All

Italian Lupini Bean Salad with Crushed Pistachio – Amy Gorin

Brunch Spinach Salad with Warm Bacon Dressing – Lively Table

Spinach Salad with Baked Tofu and Carrot Ginger Dressing – Triad to Wellness

Spinach and Grilled Apricot Salad – Triad to Wellness

Avocado Spinach Pesto Zoodles – Triad to Wellness

Tortellini with Spinach Tomato Cream Sauce – Mostly Balanced

Spinach and Sun-dried Tomato Strata – The Healthy Toast

Spinach and Banana Yogurt Drops – Nutrition in Bloom

Spinach Apple Soup with Goat and Cheddar Grilled Cheese – Rachel Hartley Nutrition

One Dish Baked Spinach Parmesan Sorghum Risotto with Salmon – Rachel Hartley Nutrition

Miso Roasted Salmon Bowl with Quick Pickles & Sesame Spinach – Rachel Hartley Nutrition

Spinach Cacio e Pepe – Grateful Grazer

Sun-dried Tomato Basil Strata – Grateful Grazer

Spinach Mushroom Walnut Enchiladas – Grateful Grazer

Lime Garlic Spinach & Zucchini – Jeannette Kimszel

Easy Spinach Feta Chickpea Burgers – Sinful Nutrition

Spinach Egg Stuffed Portobello Mushrooms – The Delicious Crescent

Healthy Spinach Artichoke Dip — Hungry Hobby

Warm Spinach Salad – Mom’s Kitchen Handbook

Mediterranean Egg & Spinach Stata -. Mom’s Kitchen Handbook

Prosciutto and Spinach Egg Cups – Mom’s Kitchen Handbook

One Pot Garlicky Tuscan Chicken & Spinach – Beautiful Eats & Things

Roasted Cream Cheese Spinach Stuffed Chicken – Beautiful Eats & Things

Spinach and Prosciutto Pinwheels – Beautiful Eats & Things

Savory Spinach Cauliflower Oatmeal – The Every Kitchen

Cauliflower Spinach Lasagna – The Plant Powered Dietitian

Turkish Spinach Yogurt Dip – Liz’s Healthy Table

Matcha Green Tea Ginger Smoothie – Leanne Ray

DIY Starbuck’s Spinach Feta Wrap – Hungry Hobby

Never thought you’d add spinach to donuts? Think again!
Spinach Banana Donuts

Spinach Banana Donuts with Peanut Butter Glaze

Maggie Michalczyk, RDN
Add some more greens to your day in a fun way with these spinach banana donuts. Made in a blender with simple ingredients, they'll be your new favorite way to eat greens! 
Prep Time 5 minutes
Cook Time 17 minutes
Servings 6 donuts


  • 2 cups spinach
  • 1 banana
  • 2 eggs
  • 3 tbsp old-fashioned oats
  • 2 tbsp. ground flax seed
  • 1 tsp. pumpkin pie spice
  • 2 tbsp. creamy unsweetened peanut butter


  • Preheat the oven to 350 degrees F. Grease a donut tin.
  • Add all of the ingredients into a blender and blend until combined and smooth.
  • Pour the mixture into the donut pan, careful not to overfill. 
  • Bake for 17 minutes, let cool and slowly pop out of the donut pan.
  • Heat the peanut butter in the microwave for 20 seconds. Use a fork to drizzle it up and down each donut and enjoy! 
Keyword banana, donuts, peanut butter, spinach

Looking for more recipes from Once Upon a Pumpkin? I know you’ll love this one for spaghetti squash pad thai and this one for gluten free pumpkin chickpea blondies!

Pin these healthy spinach recipes for later!

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