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Spinach Artichoke Tart

By February 12, 2011December 19th, 2022Breakfast, Main Dish, Vegetarian


Do you or someone you know suffer from an autoimmune disease? Alopecia is an autoimmune disorder is close to my heart. One client realTartly sticks out in my mind. Kiki was a middle-aged woman who came into my office. I saw her often in the weight lifting class that I take three times a week, but I never talked to her. It was impossible to ignore that she always wore a bandana on her head, but I never knew why. Her story is that in her 20’s she started losing her hair and by the time she came into my office, it was completely gone.

I love this story because Kiki was a professor so I never saw her at the gym during the school year. After 6 months of my anti-inflammatory, keto-adapted, gluten-free diet, Kiki walked into the gym with a bandana on like usual and ran up to me with a huge grin. She ripped her bandana off and had a full head of hair. She said with delight, “I had my first haircut in 10 years!” As a woman, I can’t imagine. I use to let those “bad hair days” upset me, but after meeting Kiki, that just seems silly.

She thought I was crazy when I told her that she had a food allergy causing her to lose her hair. She is a total believer now! She was so excited that she had her first haircut in over 10 years!

We eliminated certain foods and added in some specific supplements to help with skin and hair conditions. Also, in the cases that I see of autoimmune disorders (like alopecia) adding in low-dose naltrexone (LDN) to help immune status. LDN works by blocking opioid receptors so the pituitary will somewhat normalize and the immune system functions better.

30 Day Accelerated Testimony: “I’ve been eating your meal plans for about 3 wks now and there hasn’t been a recipe I didn’t like. Normally when I get a recipe book there’s only a handful that is good but all of yours are. I have to pinch myself daily that I’m actually eating healthy and I feel so much better. I‘m at 5 wks postpartum and I already fit into my pre having kids jeans and that usually takes 4-6 months. My husband’s also lost 8lbs of “sympathy” weight. I am so glad I stumbled upon your blog. It has been life-changing for my whole family” – Amber”

If you or someone you know is interested in getting on the right path, please email me for a consult. I would be honored to help! Click HERE to get started!


If you love spinach artichoke dip, you have to try this recipe!

1 1/2 cups almond flour
1 1/2 cups freshly grated Parmesan cheese
1/4 tsp Celtic sea salt
1 clove garlic (optional)
1 egg
1 (10 oz) package frozen chopped organic spinach, thawed and drained
1 ½ cups artichoke hearts, drained and chopped
1/8 tsp Celtic sea salt
1 clove garlic, minced
3/4 cup Parmesan Cheese
8 oz mascarpone or cream cheese softened
2 eggs

Preheat the oven to 325 degrees F. For the tart shell, combine the flour, cheese, salt, and garlic and mix well.

Add the egg and mix until the dough is well combined and stiff. Press pie crust into a pie dish or tart pan. Bake the crust for 12-15 minutes, or until it starts to lightly brown.

Meanwhile, combine spinach, artichokes, salt, garlic, Parmesan Cheese, mascarpone and eggs. Pour mixture into prebaked tart shell. Sprinkle with extra Parmesan. Bake at 350 degrees F for 30 minutes. Makes 6 servings.

Traditional Tart = 475 calories, 30g fat, 20g protein, 30g carbs, 2g fiber
“Healthified” Tart = 504 calories, 36g fat, 28g protein, 12g carbs, 4.4g fiber (68% fat, 22% protein, 9% carbs)


Iron Facts

Are you a female? an athlete? or have a food allergy and are low in iron? Spinach is very high in available iron which is very important to supplement with especially if you are female (about 90% of females are iron deficient and this is why they don’t have enough energy and are losing hair). If you lack iron you have a hard time carrying oxygen to the mitochondria of your cell, which is where you burn fat. So, if you are low in iron, fat burning is hard to accomplish. Low iron can be caused by a FOOD SENSITIVITY (your intestines inhibit you from absorbing iron), heavy menstrual cycles, heavy exercising, or not eating meat. Low iron causes high anxiety.

HEALTH TIP: adding lemon to meals with iron, helps with absorption; it can increase your body’s absorption of the iron by up to 20 times!

Tip: for those with a compromised thyroid, don’t consume excessive amounts of raw spinach.


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Sierra says:

    This looks amazing. I will have to try out that variation of crust. I just ordered almond flour the other day. Thanks for sharing.

  • Anonymous says:

    Hi Maria, could I saute fresh organic spinach? I can’t get organic frozen but I can get organic fresh. Also, for any readers in Canada in need of almond flour, I just found out that JK Gourmet does flat rate shipping of 9.95. So you can get the 25lb bag and still only pay that amount of shipping – much cheaper per pound than buying it at the store! The 25lb bag works out to 8.40 per pound including shipping. And no customs charges of course.
    Heather from Canada

    • Yes, that should work. Thanks for the tip! 🙂

    • Anonymous says:

      My first try came out yummy! However I have a question on the 10 oz quantity of spinach. I used fresh and as I started chopping I realized I’d never get all 10 oz into the tart. It ended up being more like 4-5 oz. Then I read the comment about sauteed spinach, which reduces/wilts it quite a bit. Was I supposed to saute it first? Wouldnt that also make the tart drier as a lot of the moisture is gone before baking?

    • That is an option, but I didn’t saute it first. I just really wrung out all the moisture before I used it. 🙂

  • buttoni says:

    This looks amazing, Maria! I’ll be trying this for sure!

  • Laura says:

    Hi Maria
    I was wondering if I could use almond flour that uses the skin, in your recipes(not the blanched flour)? I usually grind up my own almonds skin and all. Thank you for your wonderful blog!

  • Anonymous says:

    This looks sooo yummy. Can’t wait for these seven days to be up.

  • Amanda N says:

    Hi Maria- I have been low carb (20-30 net carbs per day)and eating real food for 6 weeks now and have lost around 10 pounds. I feel good, but still, every day I have a moment or two where I think I would run down an old lady for some candy. I have slipped one time- Super Bowl Sunday. I had roughly 60 carbs that day. Is there something I can do to help speed this along? I had hoped by 4 weeks the cravings would be less frequent. Thanks for any info you can give me. 🙂

  • OMG I LOVE THIS so much. I feel like I might be slightly iron deficient too, I don’t really eat meat – especially not red meat, and I know that’s the main source of iron. I don’t take any iron supplements though but I do have some fatigue sometimes and my hair does fall out more than usual. My mom has a serious case of losing hair so maybe she’s iron deficient too. How would I know if we’re iron deficient though, is the only way to tell by a blood test?

    Kammie @ Sensual Appeal

  • Anonymous says:


    Which do you prefer for this, the mascarpone or the cream cheese??? Or is there any difference at all? Thanks.

  • Hello Maria,
    I was wondering what you mean by compromised thyroid and not eating excessive spinach? Do you mean all thyroid issues or those without thyroids? I love spinach but I am hypothyroid and was wondering. Thank you!

    • Goitrogens are compounds naturally found in some foods that make it more difficult for the thyroid gland to create hormones. These chemicals can interfere with thyroid function in different ways:
      – Some compounds induce antibodies that react with the thyroid
      – They may also interfere with the absorption of iodine

      Others interfere with an enzyme, thyroid peroxidase, which helps the thyroid work normally

      Either way, the end result is that the thyroid is not able to produce enough of the hormones it needs to regulate metabolism. You can see how this is important information for those who have hypothyroidism. With any thyroid disorder, an enlarged thyroid may also occur, causing a goiter, which is a swelling or enlargement of the thyroid gland. For others with a healthy thyroid, the body simply compensates and makes more of the hormones it needs for normal function.

      Ironically, many of the foods that contain goitrogen are really good for you. Even if you have hypothyroidism, you do not have to avoid these foods altogether, you just have to limit the amounts or be sure to cook them to help breakdown the goitrogen in these foods. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, Brussels sprouts, kale, mustard greens, turnips and collards contain goitrogen. By simply cooking or steaming these vegetables, you break down the goitrogen so that they are safer for a hypothyroid diet. These foods have too many nutritional benefits (including vitamins, minerals, antioxidants and fiber), so don’t pass them by. Just cook them well and limit their consumption in raw form if you have hypothyroidism.

    • Thank you! That’s good to know! I love spinach and kale. I will think twice about raw spinach salads from now on. Your advice is always so well researched, I appreciate as someone who is concerned with becoming a more healthy me. Just bought Nutritious and Delicious off amazon.

    • I have hypothyroidism and am taking medication. Could you be more specific as to the amounts of raw spinach or other vegetables that contain goitrogen I should not exceed each day? I have been enjoying a couple of smoothies each day, in which I include a cup or so of packed raw spinach.
      Thank you for your detailed explanation.
      We made a couple of tarts last night and it was delicious!!! I am taking the other one to work for a pot luck. Will I be able to reheat it in a microwave?
      Thanks again,

    • Only eat them fully cooked. The enzyme is broken down and they are then ok to eat with hypothyroidism. I think this would reheat ok. 🙂

  • Kathy King says:

    I made this quiche yesterday. Best spinach quiche ever.

  • Joann says:

    Scrumptious! Wish my crust was as beautiful as yours.

    Would appreciate your opinion of tagatose. Is it a healthy sugar substitute?

    Thank you for incredible recipes & health info.

  • Heather L. says:

    Hi Maria! Could one sub coconut flour for this crust? Does it need any ingredient tweeks? Thanks!

  • Anonymous says:

    This may be a really silly question, but I have never made a pie or quiche before. Do you roll the dough out or just plop it into the pan and press it out in the pan?


  • oana79 says:

    Hi Maria,
    You made a comment about raw spinach and compromised thyroid there,could you expand a bit? I had pregnancy-triggered hypothyroid three years ago. I was put on thyroid medication but felt no difference and stopped taking it after 6 months. Would you have any advice for people like me, any books on how to eat as a thyroid sufferer and how to diet as one? Things went the opposite way and I have gained 10 kilos since. Many thanks!

  • Miss Niss says:

    when you make this, do you serve it with anything else?

  • Anonymous says:

    Does everyone really get 12 servings out of this??

  • I just made this tonight and it is really AWESOME!!!!

  • Babs says:

    Could I make this with spinach alone and omit the artichoke hearts? Would I need to put in extra spinach or is there something else I could use please. Thank you:-)

  • Sally says:

    I made this yesterday and it was wonderful. I’m looking forward to trying it cold for breakfast today.

  • mgarciaj says:

    My friend made this yesterday and it was delicious! I want to try to make the recipe but I would like to reduce the amount of cheese. Would it be possible to reduce some of it and add extra artichokes, or does it need all of the cheese?

  • Paula says:

    I made this last night for easy breakfasts/lunch when I’m in a hurry. Tried it this AM – and it’s delicious. My kids even loved it and want it again tomorrow. I love that it’s so simple to make.

  • Megan Napier says:

    Can I cook the crust and put the filling in and freeze it? Or should I cook the entire tart first and than freeze?

    • I would probably cook it first and then freeze. Or cook the crust, freeze it, then add the filling and freeze again (so crust doesn’t get soggy). 🙂

    • Megan Napier says:

      Ok great. I cooked it, ate a serving and froze the rest into individual portions for a quick meal. The tart was delicious. I will try it with the macarpone next time.
      I have a random question. In your book Secrets to a Healthy Metabolism, you suggest not drinking water an hour after eating. Why is that? I find that really hard to do b/c I drink a ton of water everyday. Is it bad if I drink water right after or during a meal?

    • Thanks! I would wait as long as you can and if you have to drink something make sure it is warm tea or something hot. Drinking really cold liquid right after or during a meal can inhibit digestion and dilute digestive enzymes. 🙂

  • Dana Seilhan says:

    Also keep in mind that a lot of people think they can get their vitamin A from veggies alone, but not all of us are good at converting beta carotene. You need vitamin A to absorb iron. If you are eating more iron or taking iron supplements (chelates, please!) and not making progress with your anemia or hair loss, look at your vitamin A intake next. People who aren’t eating liver, probably most of us at this point, need to be supplementing from a fish liver oil source. Beta carotene will not cut it.

  • C'Marie says:

    Maria, would I need any adjustment to the recipe to make mini versions of this for a wedding reception? Would 12 servings mean 12 tarts? Could I make them the week before, freeze, and then just thaw and serve cold? Trying to do some substantial cold (not needing to be reheated) healthy options of finger foods. Or should I just make it as is and serve it sliced thin?

  • Saundra says:

    I must have missed the reference to thyroid disorders the first home I read this. I was looking for a recipe on your site just now & re-read this. I hadn’t planned to make this because I don’t like cooked spinach … just raw spinach. I know I’m weird !! But I do use alot of raw spinach in salads & in my green smoothies. Now I can see that I will have go stop that .. as well as kale & cabbage etc. I’m at a loss now. I do like and eat cooked kale & cabbage so I can include them in my diet that way. But wow .. this eliminates alot of raw vegetables including those in green smoothies. I’m not a meat eater but then I’m always looking for ideas to eat that are grain free. Very limiting!

  • Karla D says:

    I made this once and it was so delicious! I greased pie plate with coconut oil first and bottom crust wasn’t firm enough. Should the pie plate be greased first or better not to? Thanks so much!

  • Karla D says:

    I did pre-bake the crust first but probably not long enough. I made it again last night without greasing pie plate and made sue the crust was brown as in instructions…it was awesome and crisp! This time I used toaster oven with convection and baked little longer both times! Thank you so much, Maria! Everyday I check Amazon to see if your slow cooker cookbook is available in hardcover yet; I can’t wait! Do you use 2 different sizes crockpots? I found several 6 quart available in your store but didn’t see any 4 quart.

  • Karla D says:

    Thank you for adding 2 quart & 4 quart slow cookers to your store! Do you use Tropical Traditions Coconut Flour exclusively or do you sometimes use Coconut Secret Raw Coconut Flour? Will Slow Cooker Cookbook be available in hardback in 1 week now? :). Thanks for All That You Do!!!

  • Karla D says:

    Great! Thanks so much! I’ll be checking amazon regularly till it’s there! Maria, can I make Cauliflower Rice using frozen organic cauliflower? If so, would I defrost it first?

  • Karla D says:

    Froze individual pieces of Spinach Artichoke Tart. Would it be best to defrost in refrigerator first, or just heat it frozen? Was concerned about crust staying crispy. Also, any suggestions on how to reheat (temperature, time, oven, convection, or microwave)? Thank You!

  • Karla D says:

    I ordered your new Slow Cooker Cookbook Friday and should receive it tomorrow; can’t wait! Thanks for all you do Maria!

  • Karla D says:

    I made Slow Cooker Glazed Pumpkin Bread & it’s cooling right now! Should I have used water in slow cooker, or placed the glass dish on foil or trivet, or left the lid cracked? I didn’t do any of these but just want to ask for next time! Also do you take the bread out of glass dish before adding the cup of glaze or after? Can’t wait to eat a piece! This is the first recipe that I made out of your new slow cooker cookbook! It looks awesome! Thanks, Maria!

  • Karla D says:

    The Slow Cooker Glazed Pumpkin Bread was SOOOO DELICIOUS!!! I have an older slow cooker and after 4 hours, it wasn’t cooked quite enough for bread. I took it out anyway, because I didn’t want to over cook it. Maria, would you please tell me the brands and models of the slow cookers that you use? There are several different ones in your store and I’d like to get the ones that you use! Your recipes are a dream come true for people who want to eat healthy and enjoy it, and are gluten and sugar sensitive. Keeping the carbs down while enjoying your scrumptious recipes keeps me going back to the kitchen to try more of your recipes! Thanks a million! You’re the best!!!

  • Anonymous says:

    My doctor says that my iron is too high. Just said that I needed to give blood. Should I not eat as many dark green veggies?

  • Sunflower says:

    Hi Maria, sorry to be a bother but I would be really grateful if you could give me some recommendations for making this dairy free- I don’t tolerate it very well. Thanks!

  • Regina Gregory says:

    Fixed this tonight and it is DELICIOUS! One thing, though: I followed the exact ingredient list for the crust, but I couldn’t get the dough to combine well. It was WAY too dry. I debated adding a little water or another egg. The egg won and it turned out just fine. I’m surprised that no one else commented on this. (Granted, I haven’t read EVERY comment on this page, but I read quite a few and everyone just raved at how good it is — and it IS! — but no one mentioned having an issue with the crust. I’m not sure why it wouldn’t combine well.

  • LaDonna says:

    Made this three times so far and love it. It is fast and easy, as well as tasty! One of our favorites for sure!

  • Becca says:

    This is the first recipe I’ve made from your blog- if it’s any indication, we’re going to LOVE all of your food — a good thing since I planned the entire weekly menu off of your website! I can’t even rave enough about this- so savory and delicious, and oh the cheesy crust with the amazing texture! The only thing I changed was a little bit of herbs added in and some extra garlic. Yum! Can’t wait to try more recipes on the menu this week!

  • Belenda says:

    I’ve made this several times now and just had to comment how much I love this recipe. Only thing I do different is use fresh organic baby spinach that I cook down. Other than that, it’s exactly prepared like the recipe. The mascarpone is SO perfect in this! I can’t imagine making it with anything else. I guess the only thing I would say to someone that is making it for the first time is that it must be kept in the fridge and the crust tastes even better the longer it sits. For some reason almond and coconut flour recipes seem to need a day to “come together” and give you the full potential of their taste/texture. Thank you so much for this one!

  • Cordelia says:

    Hello! A question: is the nutritional information for the whole recipe, or just a portion! Just to be sure…

    Also, for those trying to reduce dairy: could you imagine this with a substitution for mascarpone or cream cheese?

    Hard cheese like parmesan are ok but soft cheeses seem to cause problems with mucous in our family…


  • Lisa Nuest says:

    Maria I was so sad to see that those with hypothyroidism shouldnt eat raw spinach. I love salads, but I guess I can just use organic romaine. Please tell me that’s ok raw!

  • Melissa Schneider says:

    This recipe came across my newsfeed today and I just had to try it. I was so good. Most definitely will make this again. Thank you.

  • E says:

    Is this meal suitable for someone low carb but not keto? Too high fat if moderate carb? I figure this would be filling and would be the only thing I’d eat at one meal so in theory it would be ok. I just saw it was higher carb than most your recipes.

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