This Spinach, Feta & Sun-Dried Tomato Egg Bake is a flavorful, protein-packed dish filled with tender spinach, tangy feta, sweet sun-dried tomatoes, and fluffy baked eggs. It is perfect for breakfast, brunch, meal prep, or a light lunch.
Recipe Details
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Servings: 6
Difficulty: Easy
Ingredients
8 large eggs
½ cup milk
1 cup cottage cheese, optional for extra creaminess and protein
5 ounces fresh baby spinach
½ cup crumbled feta cheese
â…“ cup sun-dried tomatoes, chopped
½ small onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
½ cup shredded mozzarella cheese, optional
1 teaspoon dried oregano
½ teaspoon Italian seasoning
¼ teaspoon salt, or to taste
½ teaspoon black pepper
¼ teaspoon red pepper flakes, optional
Optional Garnish
Fresh basil
Chopped parsley
Extra feta
Sliced cherry tomatoes
Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Lightly grease an 8×8-inch or 9-inch baking dish with olive oil or cooking spray.
Step 2: Cook the Vegetables
Heat the olive oil in a skillet over medium heat.
Add the diced onion and cook for 3–4 minutes until softened.
Add the garlic and cook for about 30 seconds until fragrant.
Add the fresh spinach in batches and cook for 1–2 minutes, stirring until wilted.
Remove from the heat and allow the mixture to cool slightly.
Step 3: Prepare the Egg Mixture
In a large bowl, whisk together:
Eggs
Milk
Cottage cheese, if using
Oregano
Italian seasoning
Salt
Black pepper
Red pepper flakes, if using
Whisk until well combined. Small curds of cottage cheese are completely fine and will create creamy pockets in the finished bake.
Step 4: Add the Flavorful Fillings
Stir in:
Cooked spinach and onion mixture
Chopped sun-dried tomatoes
Crumbled feta
Mozzarella, if using
Mix gently until evenly distributed.
Step 5: Bake
Pour the mixture into the prepared baking dish.
Sprinkle a little extra feta or mozzarella over the top if desired.
Bake for 30–35 minutes, or until the center is set and the edges are lightly golden.
A knife inserted near the center should come out mostly clean.
Tip: Avoid overbaking, as eggs can become rubbery.
Step 6: Rest & Serve
Remove the egg bake from the oven and let it rest for 5–10 minutes before slicing.
Garnish with fresh basil or parsley and serve warm.
Serving Suggestions
Serve this egg bake with:
Fresh cucumber and tomato salad
Avocado slices
Greek yogurt
Roasted vegetables
Fresh fruit
Whole-grain toast
A simple Mediterranean salad
For a lower-carb meal, enjoy it with a crisp green salad or extra roasted vegetables.
Tips for the Best Egg Bake
Don’t Overcook the Spinach
Cook it only until wilted. It will continue cooking in the oven.
Drain Oil-Packed Sun-Dried Tomatoes
If using sun-dried tomatoes packed in oil, drain them well and chop before adding them to the egg mixture.
Go Easy on the Salt
Feta and sun-dried tomatoes can both be salty, so start with a small amount of salt and adjust to taste.
Let It Rest
Allowing the egg bake to rest for a few minutes helps it firm up and makes slicing easier.
Add Cottage Cheese for More Protein
Cottage cheese adds extra protein and creates a creamy texture without needing heavy cream.
Delicious Variations
Mediterranean Version
Add chopped Kalamata olives, fresh basil, and a little lemon zest.
Mushroom Version
Sauté 1 cup of sliced mushrooms with the onion before adding the spinach.
Bacon Version
Add ½ cup cooked, crumbled bacon for a smoky flavor.
Spicy Version
Add diced jalapeño, extra red pepper flakes, or a pinch of cayenne.
Extra-Cheesy Version
Add goat cheese, mozzarella, or Parmesan along with the feta.
Kale Version
Replace the spinach with finely chopped kale. Sauté it a little longer before baking.
Nut Information
This recipe is naturally peanut-free and tree-nut-free when prepared with the ingredients listed above.
No nuts are required.
However, if preparing this recipe for someone with a nut allergy, check the labels of packaged ingredients such as:
Feta cheese
Cottage cheese
Mozzarella
Sun-dried tomatoes
Seasoning blends
Cooking spray
Some products may be processed in facilities that also handle peanuts or tree nuts.
For a Strict Nut-Free Version
Use ingredients suitable for the individual’s allergy requirements and prevent cross-contact from shared utensils, cutting boards, cookware, and preparation surfaces.
Frequently Asked Questions
1. Can I use frozen spinach?
Yes. Use about 5 ounces of frozen spinach, thawed and squeezed very dry to remove excess moisture.
2. Can I make this ahead of time?
Yes. Bake it, cool completely, cover, and refrigerate. It is great for meal prep and can be stored for 3–4 days.
3. Can I freeze this egg bake?
Yes. Cool completely, cut into portions, wrap well, and freeze for up to 2 months for best quality. Thaw overnight in the refrigerator before reheating.
4. How do I reheat it?
Reheat individual slices in the microwave in short intervals or warm them in a 350°F (175°C) oven until heated through.
5. Can I leave out the cottage cheese?
Absolutely. Simply omit it or replace it with an additional ¼ cup milk or Greek yogurt.
6. Can I use another cheese instead of feta?
Yes. Goat cheese, mozzarella, cheddar, Monterey Jack, or Parmesan all work well.
7. Is this recipe gluten-free?
Yes. The basic recipe contains no flour or crust and is naturally gluten-free. Check packaged ingredients if strict gluten-free preparation is required.
8. Can I make it dairy-free?
Yes. Use unsweetened non-dairy milk and dairy-free cheese alternatives. Choose a nut-free milk alternative if a nut allergy is also a concern.
9. Why is my egg bake watery?
Excess moisture from spinach, vegetables, or sun-dried tomatoes is usually the cause. Drain ingredients well and avoid overloading the dish with vegetables.
10. Can I add cooked chicken?
Yes! Add 1–1½ cups cooked, chopped chicken for an even more filling, high-protein meal.
Final Serving Idea
Slice this warm Spinach, Feta & Sun-Dried Tomato Egg Bake into generous squares and serve with fresh tomatoes, cucumber, avocado, and a sprinkle of herbs. Every bite is packed with fluffy eggs, savory spinach, tangy feta, and sweet sun-dried tomatoes.
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.
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