Spinach and Feta Egg Bake
Simple, Savory, and Satisfying
This Spinach and Feta Egg Bake is a Mediterranean-inspired dish that’s light, fluffy, and full of flavor. It’s perfect for breakfast, brunch, or meal prep and delivers a healthy dose of protein, greens, and savory cheese in every bite. No crust, no fuss—just mix, bake, and enjoy!
⏱ Time & Yield
Prep Time: 10 minutes
Cook Time: 30–35 minutes
Total Time: 40–45 minutes
Servings: 4–6
✅ Ingredients
6 large eggs
¾ cup milk (dairy or unsweetened plant-based)
1½ cups chopped fresh spinach (or ¾ cup frozen, thawed and squeezed)
½ cup crumbled feta cheese
¼ cup chopped green onions or red onion
¼ tsp garlic powder (or 1 clove fresh minced)
Salt and pepper, to taste
Optional: ¼ tsp dried oregano or dill for extra Mediterranean flavor
Olive oil or spray for greasing the pan
Instructions
Preheat oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish or a pie pan.
Whisk eggs and milk together in a large bowl until smooth.
Stir in spinach, feta, onions, garlic, herbs, salt, and pepper.
Pour mixture into the prepared baking dish.
Bake for 30–35 minutes, or until the center is set and the top is slightly golden.
Let cool for 5 minutes, then slice and serve.
Tips for Success
Use fresh spinach for best texture, or make sure frozen is fully drained.
Crumbled feta adds briny flavor—don’t over-salt the mix before tasting.
Add chopped sun-dried tomatoes, olives, or bell peppers for more Mediterranean flavor.
Makes a great make-ahead breakfast—store in fridge and reheat slices in microwave or oven.
❓ Q&A
Q: Can I make this dairy-free?
A: Yes! Use a plant-based milk and substitute the feta with a dairy-free cheese or skip it.
Q: Can I use egg whites?
A: Absolutely. Replace 6 eggs with 1½ cups of liquid egg whites or a combo of whole eggs and whites.
Q: How long does it keep?
A: Up to 4 days in the refrigerator. You can also freeze individual portions for up to 2 months.
Q: Can I cook this in a muffin tin?
A: Yes! Bake in greased muffin tins at 350°F for 18–22 minutes.
Nutrition Info (Per Serving, based on 6 servings)
| Nutrient | Amount |
|---|---|
| Calories | ~150 |
| Protein | ~11g |
| Carbs | ~3g |
| Fat | ~10g |
| Fiber | ~1g |
| Sugar | ~1g |
| Sodium | ~300mg |