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Cheese, Spinach and Zucchini Rice Slice

by IBD Medical on April 03, 2020

diabetes food meals recipes healthy snack meal low fat

This mouthwatering cheese, spinach and zucchini rice slice can be cooked ahead of time for quick and easy lunches. Spinach is a superfood that is brimming with nutrients and is low in calories. Majority of the carbohydrates in spinach consist of fibre.

Preparation Time: 20 minutes

Cooking Time: 1 hour

Difficulty: Easy

Serves: 8


  • 2 medium zucchinis
  • 200g frozen spinach
  • 4 spring onions
  • 2/3 cup rice
  • 2/3 cup grated parmesan cheese
  • 3 eggs
  • ¾ cup low-fat milk
  • freshly


  1. Preheat oven to 180°C fan-forced
  2. Line a deep 20cm x 30cm baking dish with baking paper
  3. Combine grated zucchini, thawed spinach (excess water squeezed out), finely sliced spring onion, rice and grated cheeses in a large bowl and toss to coat
  4. Whisk together the eggs, milk and pepper and stir into the rice mixture
  5. Spread rice mixture into the deep baking paper lined dish, cover with foil and bake at for 30 minutes
  6. Remove foil and cook for a further 30 minutes until eggs have set and rice is cooked
  7. Cool to room temperature before serving or refrigerate until required
  8. To serve, cut into 8 squares and serve warm or cold

Nutrition Info:

Per Serve: 436 kJ, carbohydrates 10.5g, protein 6.4g, total fat 3.8g (sat. fat 1.9g), fibre 1.3g, sodium mg115


IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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