High Protein Spinach Feta Egg White Bake – Easy + Healthy!

This spinach feta egg white bake is a delicious high-protein breakfast that’s perfect for meal prep. Made with simple ingredients like fresh spinach, liquid egg whites, feta cheese, salt, and pepper, it’s an easy, healthy breakfast you can make ahead for busy mornings. Each serving packs 20 grams of protein, making it a great way to start your day feeling full and energized!

High Protein Spinach Feta Egg White Bake – Easy + Healthy!

When I sit down for my weekly meal planning session, I’m not just planning dinners – I’m also thinking about breakfasts and lunches for the week ahead. I like to make sure I grab everything I need at the grocery store and prep what I can in advance.

Our mornings are busy getting kids out the door for school, so anything that simplifies breakfast is a win!

I often make a batch of my protein pancakes, protein overnight oatmeal, and an egg bake like this. Sometimes I’ll turn it into egg muffins, and other times I’ll keep it as is.

The Greek flavors in this one are some of my favorites, and the feta cheese adds the perfect salty bite.

You can definitely mix things up by adding fresh herbs, red peppers, or sun-dried tomatoes, but honestly, it’s delicious just the way it is.

Protein & nutrition breakdown

Each serving of this spinach feta egg white bake contains about 20 grams of protein, making it an awesome option for a high-protein breakfast that keeps you full for hours!

Because it’s made primarily with egg whites and no egg yolks, this healthy egg bake is also naturally:

• Low carb
• Low calorie
• Low fat
• Gluten free

Pair it with fruit, avocado toast, turkey sausage, or hash browns to make it a more balanced breakfast.

Why you’ll love this low carb breakfast recipe

Minimal ingredients – Not including salt and pepper, all you need to ensure you have on hand for this meal are 3 ingredients – it really can’t get easier than that!

High protein – I’ve already mentioned it, but it truly makes getting a high-quality protein at breakfast time easy in a super delicious way! Each serving gives you 20 grams of protein.

Low carb – If you’re looking for a low-carb or keto breakfast, this one fits the bill. Round it out with some cherry tomatoes or avocado slices for some extra dietary fiber. If you’re looking to make it balanced with some carbohydrates, simply add a side of fresh fruit or hash browns.

Simple ingredients you’ll need for high protein egg casserole

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

• Fresh spinach – Chopped fresh baby spinach adds color, nutrients, and a mild, earthy flavor. It bakes down beautifully into the egg mixture, keeping this egg bake light and fresh.
• Egg whites – Using liquid egg whites makes this recipe incredibly easy and keeps it high in protein and low in fat. You can find cartons of egg whites at most grocery stores, which saves the step of separating whole eggs.
• Sea salt – Just a small amount helps enhance all the flavors in the egg bake.
• Black pepper – Adds a little warmth and balances the creamy feta and mild egg whites.
• Feta cheese – Crumbled feta adds salty, tangy flavor and a creamy texture that pairs perfectly with spinach and egg whites. It gives this simple egg bake a delicious Greek-inspired flavor.

How to make this easy spinach egg bake

Step 1: Preheat the oven to 350 degrees F. Line an 8″x8″ baking dish with parchment paper, and add a little olive oil on the parchment to prevent sticking (or use cooking spray).

Step 2: Add the chopped spinach to the prepared baking dish. Pour the egg whites over the spinach, then add the salt and pepper. Stir the seasoning into the egg whites.

Step 3: Sprinkle the feta cheese over the top of the egg mixture. Bake for 30-35 minutes, or until the egg whites are fully cooked. Allow cooling for 10 minutes before cutting into pieces.

Watch me make this healthy breakfast casserole with Monday meal prep!

The full video can be watched below, or on my YouTube channel!

Pro tips

• Use fresh spinach when possible: Fresh spinach bakes down perfectly into the egg mixture and keeps the texture light. If using frozen spinach, make sure to squeeze out excess water so that your egg bake isn’t soggy
• Let the egg bake rest before slicing: Allow the casserole to cool for about 10 minutes so the egg whites set properly and slice cleanly.
• Use a parchment-lined baking dish: This makes removing the egg bake easy and helps prevent sticking.

How to store

Once the egg bake is fully cooled, slice it into individual servings and add the pieces to an airtight container to store in the fridge.

I like to add a piece of parchment paper between layers if I’m stacking the pieces.

This recipe will last 5-7 days in the refrigerator. Simply warm a piece in the microwave or oven before enjoying.

How to freeze

This egg white bake also freezes well for easy meal prep! After the egg bake has cooled completely, cut it into individual servings and place the pieces on a parchment-lined baking sheet. Freeze until solid.

Once frozen, transfer the pieces to a freezer-safe bag or airtight container. This makes it easy to grab one serving at a time.

Store in the freezer for up to 3 months. Reheat in the microwave or oven until warmed through.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this egg spinach egg bake recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Fresh spinach – Frozen spinach can be used here. You’ll want to defrost the spinach and then squeeze out the excess water before adding it to the dish.

Egg whites – Whole eggs can definitely be used in place of egg whites. To up the protein, feel free to add a little cottage cheese to the egg mixture.

Feta cheese – I’m a huge fan of feta cheese, but if you’re not, feel free to swap it out with your favorite type of cheese here – mozzarella and parmesan would be delicious. Feel free to use what you have on hand!

Frequently asked questions

Can I use whole eggs instead of egg whites?
Yes! You can substitute whole eggs for egg whites if you prefer. Using whole eggs will create a richer flavor and slightly higher fat content.

How much protein is in this egg white bake?
Each serving contains about 20 grams of protein, making it a great high-protein breakfast option.

Can I make this egg bake for meal prep?
Absolutely! This egg casserole stores well in an airtight container in the refrigerator for up to 5-7 days, making it perfect for meal prep.

Can I add other vegetables?
Yes! Red bell pepper, green onions, mushrooms, zucchini, or sun-dried tomatoes are great additions to this healthy breakfast recipe.

More high protein breakfast recipes you’ll love

• Broccoli cheddar egg muffins
• Spinach feta egg muffins
• Smoked salmon breakfast casserole
• Canadian bacon egg cups

Save this egg white breakfast casserole to Pinterest and make it later!

If you try this easy breakfast casserole recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

Originally published September 2024. Updated March 2026.