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In a large skillet, sauté the onion and garlic until softened.
Add the spinach, season with salt and pepper, and cook until any remaining moisture has evaporated.
Transfer the spinach mixture to a bowl and allow it to cool completely. Stir in the feta cheese, cottage cheese, egg, flour (if using), and shredded mozzarella until well combined.
Carefully fill the uncooked manicotti shells with the spinach mixture. (I like to pour mixture in to a bag and pipe the filling in to the manicotti)
Spread a thin layer of sauce on the bottom of a parchment-lined 9x13-inch baking dish. Arrange the filled manicotti in a single layer and pour the remaining sauce over the top, making sure all of the pasta is covered. Sprinkle generously with additional shredded mozzarella cheese.
Cover tightly with foil.
To bake immediately, bake at 375°F for 1 hour, or until the pasta is tender and the cheese is melted and bubbly.
To freeze, cover tightly and place in a ziplock bag.
Bake directly from freezer covered at 375 for 1-½ hours