Spinach Feta Sun-Dried Tomato Egg Bake
Description
Spinach Feta Sun-Dried Tomato Egg Bake is a delicious, protein-rich breakfast casserole packed with fresh spinach, creamy feta cheese, flavorful sun-dried tomatoes, and perfectly baked eggs. This Mediterranean-inspired dish is easy to prepare, naturally low in carbohydrates, and perfect for busy mornings, meal prep, brunch gatherings, or a healthy family breakfast.
The combination of savory feta, nutrient-rich spinach, and sweet-tangy sun-dried tomatoes creates a balanced flavor that feels both comforting and fresh. This egg bake can be prepared ahead of time, stored in the refrigerator, and reheated throughout the week, making it a convenient option for anyone looking for a healthy and satisfying meal.
Ingredients
Main Ingredients
- 8 large eggs
- ½ cup milk (regular, almond, or any preferred milk)
- 2 cups fresh spinach, chopped
- ½ cup sun-dried tomatoes, chopped
- ¾ cup crumbled feta cheese
- ½ medium onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- ¼ cup fresh parsley or basil, chopped
- ½ teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes (optional)
- ¼ cup shredded mozzarella cheese (optional for extra creaminess)
Instructions
Step 1: Prepare the Oven and Baking Dish
Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish or a similar casserole dish with olive oil or cooking spray.
Step 2: Cook the Vegetables
Heat olive oil in a skillet over medium heat. Add the diced onion and cook for 2–3 minutes until softened. Add minced garlic and cook for another 30 seconds until fragrant.
Add chopped spinach and cook until it wilts, about 1–2 minutes. Remove from heat and mix in the chopped sun-dried tomatoes. Allow the mixture to cool slightly.
Step 3: Prepare the Egg Mixture
In a large bowl, whisk together eggs and milk until smooth. Add salt, black pepper, oregano, and red pepper flakes. Mix well to combine.
Step 4: Assemble the Egg Bake
Spread the spinach and sun-dried tomato mixture evenly into the prepared baking dish. Sprinkle feta cheese over the vegetables.
Pour the egg mixture over everything, making sure it is evenly distributed. Add mozzarella cheese on top if using.
Step 5: Bake
Place the dish in the preheated oven and bake for 30–35 minutes, or until the eggs are fully set and the center is firm.
To check doneness, insert a knife into the center. It should come out clean with no liquid egg mixture.
Step 6: Rest and Serve
Remove from the oven and allow the egg bake to rest for 5–10 minutes before slicing. Garnish with fresh herbs if desired.
Serve warm with a side salad, roasted vegetables, avocado, or whole-grain toast.
Tips & Notes
- Use fresh spinach: Fresh spinach provides the best texture, but frozen spinach can also be used. Make sure to thaw and squeeze out excess water before adding.
- Avoid watery eggs: Let cooked vegetables cool slightly before adding eggs to prevent extra moisture.
- Make it ahead: Prepare the casserole the night before and bake fresh in the morning.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Individual slices can be frozen for up to 2 months. Thaw overnight and reheat before serving.
- Cheese options: Goat cheese, cheddar, or mozzarella can be used instead of feta for different flavors.
- Extra protein: Add cooked chicken, turkey sausage, or smoked salmon for a higher-protein version.
Q&A
Q: Can I use frozen spinach instead of fresh spinach?
Yes. Frozen spinach works well, but remove as much water as possible before adding it to the recipe.
Q: Is this recipe keto-friendly?
Yes. This egg bake is naturally low in carbohydrates and high in protein, making it suitable for a low-carb or keto lifestyle.
Q: Can I prepare this recipe for meal prep?
Absolutely. Slice the baked egg casserole into portions and store them in containers for quick breakfasts during the week.
Q: Can I make this dairy-free?
Yes. Replace feta cheese and milk with dairy-free alternatives.
Servings & Nutrition
Servings: 6 portions
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Approximate Nutrition per Serving:
- Calories: 220 kcal
- Protein: 16g
- Carbohydrates: 7g
- Fat: 15g
- Fiber: 2g
- Sugar: 3g
Benefits
- High in protein to support fullness and muscle maintenance
- Rich in vitamins and minerals from spinach
- Contains healthy fats and calcium from feta cheese
- Low-carb and suitable for balanced diets
- Great meal-prep breakfast option
- Mediterranean-inspired ingredients support a nutrient-dense eating style
This Spinach Feta Sun-Dried Tomato Egg Bake is a flavorful, nutritious, and easy breakfast recipe that brings together simple ingredients for a satisfying meal any day of the week.