A fluffy, cheesy, protein-rich breakfast bake with spinach—great for breakfast, brunch, or meal prep. The recipe makes about 6 servings.
Ingredients
- 6 large eggs
- 1½ cups fresh spinach, finely chopped
- ½ cup shredded mozzarella cheese
- ¼ cup crumbled feta cheese
- ¼ cup milk
- 1 small onion, finely chopped — optional
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp dried oregano
- ¼ tsp black pepper
- ¼–½ tsp salt, to taste
- ¼ tsp paprika
- Optional: chopped parsley, chili flakes, or a little Parmesan for topping
Detailed Instructions
1. Prepare the spinach
Heat the olive oil in a skillet over medium heat. Add onion and cook for 2–3 minutes. Add garlic and spinach. Cook for another 2–3 minutes, until the spinach wilts.
2. Remove excess moisture
This step is important! Let the spinach mixture cool slightly, then squeeze or drain away excess liquid. Too much moisture can make the egg bake watery.
3. Make the egg mixture
In a large bowl, whisk together the eggs and milk until well combined. Add garlic powder, oregano, paprika, black pepper, and salt.
4. Add the fillings
Stir in the cooked spinach mixture, mozzarella, and feta.
5. Prepare the baking dish
Lightly grease an approximately 8 × 8-inch (20 × 20 cm) baking dish. Pour in the egg mixture and spread everything evenly.
6. Bake
Bake in a preheated oven at 375°F (190°C) for 20–25 minutes, or until the center is set and the top is golden brown.
For food safety, the center should reach 160°F (71°C).
7. Rest and serve
Allow the bake to rest for 5–10 minutes before cutting into squares. Garnish with parsley or chili flakes if desired.
Quick Details
- Prep time: 10 minutes
- Cook time: 20–25 minutes
- Total time: About 35 minutes
- Servings: 6
- Difficulty: Easy
- Best for: Breakfast, brunch, meal prep
Approximate Nutrition
Estimated per serving, based on 6 servings; actual values vary by cheese, milk, and portion size.
| Nutrient | Approx. per serving |
|---|---|
| Calories | 140–150 kcal |
| Protein | 10–11 g |
| Carbohydrates | 2–3 g |
| Fat | 10–11 g |
| Fiber | ~1 g |
| Calcium | ~130–160 mg |
| Sodium | ~300–400 mg |
To make it lighter: use reduced-fat cheese and milk and reduce the oil.
To make it higher protein: add 2–3 egg whites or extra cottage cheese.
To make it low-carb: use unsweetened, low-carb milk and keep the vegetables/cheese as listed.
Tips for the Best Egg Bake
- Don’t overbake: Eggs become rubbery when cooked too long.
- Drain spinach well: This gives you a firm, creamy texture rather than a watery bake.
- Fresh or frozen spinach: Frozen spinach works well; thaw completely and squeeze out as much water as possible.
- Cheese options: Try cheddar, Monterey Jack, Gruyère, cottage cheese, or Parmesan.
- Add vegetables: Mushrooms, bell peppers, broccoli, or tomatoes work beautifully.
- Meal prep: Cool completely, cut into portions, and refrigerate in an airtight container for up to 3–4 days.
- Reheating: Microwave individual portions until hot, or reheat in a 350°F (175°C) oven.
Recipe Q&A
Q: Can I make this without milk?
Yes. You can replace the milk with unsweetened plant milk or simply omit it. The bake will still work.
Q: Can I use frozen spinach?
Absolutely. Thaw it first and squeeze out excess water very well.
Q: Can I prepare it the night before?
Yes. Assemble it, cover, refrigerate, and bake the next morning. For best results, allow the chilled dish a few extra minutes in the oven.
Q: Can I freeze spinach egg bake?
Yes. Cool it completely, portion it, wrap well, and freeze. Thaw overnight in the refrigerator before reheating. The texture may be slightly softer after freezing.
Q: How do I know when it’s done?
The center should no longer jiggle significantly, and the eggs should be fully set. A food thermometer should read 160°F (71°C) in the center.
Q: Is it vegetarian?
Yes, provided the cheeses you use are vegetarian-friendly.
Q: Is it gluten-free?
The basic recipe contains no gluten-containing ingredients, but check packaged cheese and seasonings for cross-contact if you need strict gluten-free food.
Q: What can I serve with it?
Fresh fruit, avocado, roasted tomatoes, a green salad, whole-grain toast, or roasted potatoes make great sides.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
- Mexican Orzo Salad with Lime-Cilantro Dressing - August 23, 2026
- Creamy Deli-Style Chicken Salad - August 23, 2026
- High Protein cheesy baked eggplant parmesan - August 23, 2026
