Spinach and Feta Egg Bake
A savory and satisfying breakfast casserole packed with fresh spinach, salty feta, and fluffy eggs. Perfect for a weekend brunch or a healthy meal prep option for the week, ready in under an hour.
For 6 servings
8 steps. 35 minutes total.
- 1
Preheat your oven to 375°F (190°C)
- a.Lightly grease a 9x9 inch or similar 2-quart baking dish with butter or cooking spray.
- 2
In a large skillet, heat the olive oil over medium heat
- a.Add the finely chopped onion and sauté for 4-5 minutes until it becomes soft and translucent.
- 3
Stir in the minced garlic and cook for another minute until fragrant
- a.Add the fresh spinach to the skillet, working in batches if necessary. Cook, stirring frequently, for 2-3 minutes until the spinach has completely wilted.
- 4
Remove the skillet from the heat
- a.Transfer the spinach mixture to a colander or fine-mesh sieve. Using the back of a spoon, press down firmly to squeeze out as much excess moisture as possible. This step is crucial for a firm, not watery, egg bake. Set aside to cool slightly.
- 5
In a large mixing bowl, crack the 10 eggs
- a.Whisk vigorously until the yolks and whites are fully combined and slightly frothy. Whisk in the milk, salt, black pepper, and dried oregano.
- 6
Step 6
- a.Gently fold the cooled spinach and onion mixture and the crumbled feta cheese into the whisked eggs until evenly distributed.
- 7
Pour the entire mixture into your prepared baking dish
- a.Bake for 25-30 minutes, or until the center is set (it shouldn't jiggle when shaken gently) and the top is lightly golden. A knife inserted into the center should come out clean.
- 8
Step 8
- a.Remove from the oven and let the egg bake rest in the dish for at least 5-10 minutes. This allows it to set further, making it easier to slice. Cut into 6 pieces and serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, ensure you squeeze all excess water from the cooked spinach. A potato ricer or cheesecloth works great for this.
- 2Avoid overbaking, as it can lead to a rubbery texture. The bake is done when the center is just set.
- 3Let the bake cool for at least 5-10 minutes before slicing to ensure clean, firm squares.
- 4This dish is perfect for meal prep. Store individual portions in airtight containers in the refrigerator for up to 4 days.
- 5If using frozen spinach, thaw it completely and squeeze out all the water before adding it to the skillet with the onions and garlic.
Adapt it for your goals.
Protein Boost
Add 1/2 cup of cooked, diced ham, bacon, or sausage for extra protein and flavor.
Vegetable MedleyVegetable Medley
Incorporate 1 cup of other sautéed vegetables like bell peppers, mushrooms, or zucchini.
Herbaceous TwistHerbaceous Twist
Stir in 1/4 cup of fresh chopped herbs like dill, parsley, or chives into the egg mixture before baking.
Spicy KickSpicy Kick
Add 1/4 teaspoon of red pepper flakes along with the salt and pepper for a touch of heat.
Why this is on our healthy list.
Rich in High-Quality Protein
Eggs are a complete protein source, essential for muscle repair, immune function, and maintaining energy levels throughout the day.
Packed with Vitamins and Minerals
Spinach provides a significant amount of Vitamin K, Vitamin A, iron, and folate, which support bone health, vision, and red blood cell production.
Supports Bone Health
The combination of calcium from feta cheese and milk, along with Vitamin K from spinach, contributes to strong and healthy bones.
Frequently asked questions
Each serving contains approximately 210-240 calories, depending on the specific ingredients used, like the type of milk and amount of oil.