Spinach Feta Egg Bake (Low Carb | High Protein)

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Spinach Feta Egg Bake (Low Carb | High Protein)

This Spinach Feta Egg Bake is a delicious, protein-packed breakfast or light meal made with eggs, fresh spinach, and tangy feta cheese. Low in carbs and easy to prepare, it’s perfect for meal prep, busy mornings, or a healthy brunch.

Ingredients

  • 8 large eggs
  • 2 cups fresh spinach, chopped
  • ½ cup crumbled feta cheese
  • ¼ cup milk (optional)
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • ½ tsp dried oregano
  • Salt and black pepper to taste
  • Cooking spray or butter for greasing

Instructions

  1. Preheat oven to 375°F (190°C) and grease an 8-inch baking dish.
  2. Heat olive oil in a skillet. Sauté onion for 3 minutes, add garlic, then stir in spinach until wilted.
  3. In a bowl, whisk eggs, milk, oregano, salt, and pepper.
  4. Spread the spinach mixture in the baking dish and sprinkle with feta.
  5. Pour the egg mixture over the top.
  6. Bake for 25–30 minutes, or until the center is set and lightly golden.
  7. Cool for 5 minutes before slicing and serving.

Notes

  • Frozen spinach works well—thaw and squeeze out excess moisture first.
  • Add chopped herbs like parsley or dill for extra freshness.

Tips

  • Store leftovers in the refrigerator for up to 4 days.
  • Reheat in the microwave or oven for a quick breakfast.
  • Add diced bell peppers, mushrooms, or cooked turkey for extra flavor and protein.

Servings

6 servings

Nutritional Information (Per Serving)

  • Calories: 190
  • Protein: 15g
  • Carbohydrates: 3g
  • Fat: 13g
  • Fiber: 1g
  • Sodium: 310mg

Benefits

  • High in protein to support muscle maintenance and fullness.
  • Low in carbohydrates, making it suitable for many low-carb eating plans.
  • Spinach provides iron, folate, and vitamins A and K.
  • Eggs contain essential nutrients, including choline, which supports normal brain function.

Q&A

Q: Can I make this ahead of time?
A: Yes. Bake, cool, and refrigerate for up to 4 days.

Q: Can I freeze it?
A: Yes. Slice into portions, wrap individually, and freeze for up to 2 months.

Q: Can I substitute feta cheese?
A: Yes. Goat cheese, shredded mozzarella, or cheddar are great alternatives.

Q: Is this recipe keto-friendly?
A: Yes. With only about 3g of carbohydrates per serving, it fits well into many ketogenic and low-carb meal plans.

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