Irresistible Spinach Feta Egg Bake – 6 Ingredients to Morning Bliss

Oh my gosh, you have to try this Spinach Feta Egg Bake – it’s been my go-to low carb breakfast for years! I first stumbled upon this combo when I needed something quick, healthy, and satisfying before early morning meetings. Now it’s my weekday lifesaver. The best part? It comes together in minutes with ingredients I always have on hand.

What makes this breakfast special is how the creamy feta melts into the eggs while the spinach adds just the right freshness. It’s packed with protein to keep you full, but light enough that you won’t feel weighed down. Trust me, even my picky nephew gobbles this up! The aroma of garlicky spinach and tangy feta wafting through my kitchen never fails to get everyone out of bed.

I love how versatile this bake is too. Some mornings I’ll throw in leftover roasted veggies or swap different cheeses based on what’s in my fridge. But the classic spinach and feta version? Absolute perfection. It’s become such a staple that my friends now call it “Sarah’s Famous Egg Bake” – though honestly, it’s embarrassingly simple to make!

Why You’ll Love This Spinach Feta Egg Bake

Let me count the ways this breakfast bake will become your new kitchen bestie! I’ve made this dish probably a hundred times, and here’s why it never gets old:

• Morning magic in minutes: You’re literally 5 minutes away from popping this in the oven while your coffee brews
• Low-carb deliciousness: Packed with protein and veggies to keep you full without the carb crash
• Clean-up? What clean-up?: One bowl, one baking dish – my kind of weekday cooking!
• Meal prep superstar: Makes perfect leftovers that reheat like a dream
• Endlessly adaptable: Swap in whatever veggies or cheese you’ve got hanging around

Seriously, this recipe is the closest thing I’ve found to a perfect weekday breakfast – simple, satisfying, and just plain good.

Ingredients for Spinach Feta Egg Bake

Here’s everything you’ll need for this simple, satisfying bake – measurements matter, but don’t stress about perfection:

• 6 large eggs (room temperature blends better)
• 1 cup fresh spinach, chopped (pack it lightly!)
• ½ cup crumbled feta cheese (the good stuff in brine if you can find it)
• ¼ cup milk (whole milk makes it extra creamy)
• ½ tsp salt (I use kosher)
• ¼ tsp black pepper (freshly cracked is best)
• 1 tbsp olive oil (for the dish)

Ingredient Notes & Substitutions

Ran out of something? No worries! Here’s how I’ve tweaked this recipe over the years:

Spinach: Baby kale works beautifully too (just chop finer). In a pinch, frozen spinach is fine – thaw completely and squeeze out ALL the water (I wrap it in a clean towel and wring hard).

Dairy swaps: For dairy-free, almond milk works great and you can substitute goat cheese or dairy-free feta. Hate feta? Try sharp cheddar for a totally different (but still delicious) vibe.

Egg advice: If you’re watching cholesterol, you can do 3 whole eggs + 3 whites. The texture changes slightly but still works!

Pro tip: Always use room temp eggs – they incorporate better with less mixing (which means fluffier results). Just pop cold eggs in warm water for 5 minutes if you forgot to take them out.

How to Make Spinach Feta Egg Bake

Okay friends, let’s get baking! This recipe is so easy you’ll have it memorized after one try. Here’s exactly how I make it every single time:

1. Preheat your oven to 350°F (175°C). This gives your baking dish time to get happy and warm while you prep everything else.
2. Grease your baking dish with that tablespoon of olive oil – I use an 8×8 inch dish, but any similar size works. Get the sides too! Nobody likes stuck-on eggs.
3. Whisk together eggs, milk, salt and pepper in a big bowl. Whisk until just combined – don’t go crazy or you’ll make the eggs tough. Little streaks of white are totally fine!
4. Fold in spinach and feta gently with a rubber spatula. The feta will crumble more as you mix – that’s perfect! It means cheesy pockets throughout.
5. Pour into your prepared dish and pop it in the oven. Set your timer for 20 minutes – but start checking at 18.
6. Bake until just set – the edges will be golden and the center should barely jiggle when you nudge the dish. A toothpick should come out clean or with tiny moist crumbs.
7. Let it rest 5 minutes before cutting – this is when the magic happens! The eggs firm up perfectly and flavors meld.

Tips for Perfect Spinach Feta Egg Bake

After making this weekly for years, I’ve learned all the tricks for perfection:

• Dry your spinach well – wet greens make a soggy bake. I roll mine in a clean kitchen towel after washing.
• Don’t overmix – stir just until combined. Overworked eggs get rubbery.
• Watch the clock – oven temperatures vary. At 18 minutes, give the dish a gentle shake. If the center wobbles like jello, it’s done!
• Use the right dish – ceramic or glass works best. Metal pans can overcook the edges.
• Let it rest – I know it’s tempting to dive in, but those 5 minutes make all the difference in texture.

Serving Suggestions for Spinach Feta Egg Bake

This egg bake is delicious on its own, but here’s how I love to serve it for maximum enjoyment:

• Avocado slices – The creamy texture is magic with the salty feta
• Simple side salad – A handful of peppery arugula with lemon dressing cuts through the richness
• Fresh tomatoes – Cherry tomatoes add juicy bursts of freshness
• Crusty bread – For non-low carb days, it’s perfect for soaking up any cheesy bits
• Hot sauce – My personal favorite! A few drops of Cholula takes it to the next level

In our house, we often make a big batch Sunday night and enjoy it all week with different toppings to keep things interesting!

Storage & Reheating Instructions

Here’s the beautiful thing about this egg bake – it might taste even better the next day! I always make extra because leftovers are such a lifesaver on busy mornings. Just let it cool completely before covering tightly with plastic wrap or transferring to an airtight container. It’ll keep beautifully in the fridge for up to 3 days.

When you’re ready to enjoy again, microwave individual portions for 30-60 seconds until warmed through. The trick? Stop halfway to stir gently – this prevents rubbery spots. If you’re reheating a larger piece, pop it in a 300°F oven for about 10 minutes instead. Pro tip: Sprinkle a tiny bit of water over the top before reheating to keep it moist!

Spinach Feta Egg Bake Nutritional Information

Here’s the nutritional breakdown per serving (based on cutting the bake into 4 generous portions). Keep in mind these are estimates – your exact numbers might vary slightly depending on your ingredients:

• Calories: 180
• Protein: 14g (hello, muscle fuel!)
• Carbs: 3g (perfect for low-carb mornings)
• Fat: 12g (the good kind from eggs and olive oil)

What I love most? You’re getting a solid dose of vitamins from the spinach while keeping sugar crazy low at just 1g per serving. Now that’s what I call breakfast wins!

Frequently Asked Questions

I get asked about this Spinach Feta Egg Bake all the time – here are the most common questions that pop up:

Can I use frozen spinach instead of fresh?
Absolutely! Just thaw it completely and squeeze out every drop of water (I mean really squeeze – wet spinach makes soggy eggs). One 10-oz package equals about 1 cup fresh when drained.

Is this recipe keto-friendly?
You bet! With only 3g net carbs per serving, it fits perfectly into keto meal plans. Just skip the milk or use heavy cream instead if you’re being super strict.

Can I make this ahead for meal prep?
This is my favorite meal prep breakfast! Bake it Sunday night, slice into portions, and refrigerate. Reheats beautifully all week – just don’t freeze it (eggs get weird textures).

What size baking dish works best?
I use an 8×8 inch square dish, but any similar size (about 2 quart capacity) works. Ceramic or glass prevents over-browning.

Why does mine come out watery?
Almost always from not drying the spinach enough or over-measuring the milk. Next time, pat those greens dry and level off your measuring cup!

Share Your Spinach Feta Egg Bake Experience

I’d absolutely love to hear how your bake turns out! Did you add any fun twists? Maybe some sun-dried tomatoes or a sprinkle of smoked paprika? Drop a comment below – your tips might become someone else’s new favorite version. And if you loved it as much as I do, a quick rating helps other breakfast lovers find this recipe too!

For more delicious recipes and inspiration, check out my Pinterest!

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