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My spinach feta egg bake is a delicious high-protein breakfast! Made with just spinach, egg whites, feta cheese, salt, and pepper, it’s the perfect healthy meal prep recipe to make in advance to ensure you’re getting a good amount of protein with your morning meal.
Table of Contents
- Healthy Spinach Feta Egg White Bake – High Protein
- Why you’ll love this low carb breakfast recipe
- What you need for high protein egg casserole
- How to make this easy spinach egg bake
- Watch me make this healthy breakfast casserole with Monday meal prep!
- How to store
- Substitutions, optional variations & dietary adjustments
- More high protein breakfast recipes you’ll love
- Healthy Spinach Feta Egg White Bake Recipe
Healthy Spinach Feta Egg White Bake – High Protein
When I sit down for my weekly meal planning session, I not only plan out dinners but also foods for lunch and breakfast. I want to make sure I pick up what I need at the grocery store, and prep foods in advance when I can.
We have busy mornings getting kids out the door to school, so simplifying breakfast time is huge!
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 are one of my favorites and this meal is just so tasty with the feta cheese.
You could always add extra fresh herbs, red peppers, or sun-dried tomatoes, but if you make it as is, you’ll love it too.
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 already, 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.
What you 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
- egg whites
- sea salt
- black pepper
- feta cheese
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!
How to store
Once the egg bake is fully cooled, you can slice it into pieces and add it 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 up to 7 days in the fridge. Warm it through in the oven or microwave before enjoying it!
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!
More high protein breakfast recipes you’ll love
- Broccoli cheddar egg muffins
- Spinach feta egg muffins
- Smoked salmon breakfast casserole
- Canadian bacon egg cups
Healthy Spinach Feta Egg White Bake
Ingredients
- 2 cups fresh spinach, chopped
- 16 oz egg whites
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 oz feta cheese, crumbled
Instructions
- 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).
- 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.
- 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.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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
Sounds great but has anyone tried this with Kale instead of Spinach? spinach isn’t good for people who have ability to make kidney stones,
I’m sure it would work great!
5/5 delicious! Easy way to get protein at breakfast time too.