Spinach Feta Egg Bake (Low Carb | High Protein)

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Spinach Feta Egg Bake 🥬🧀🍳 (Low Carb | High Protein)

Description

This spinach and feta egg bake is a healthy, protein-packed baked dish made with fresh spinach, creamy feta cheese, and fluffy eggs. It’s light yet filling, making it perfect for breakfast, brunch, or a quick low-carb dinner. Every bite is rich, savoury, and full of Mediterranean flavour—simple ingredients baked into a delicious, nutritious meal.

Servings

  • Serves: 4–6
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients

  • 8 large eggs
  • 2 cups fresh spinach, chopped
  • ½ cup feta cheese, crumbled
  • ½ cup milk (or heavy cream for keto)
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried oregano
  • Optional: cherry tomatoes, chili flakes

Instructions

Step 1

Preheat oven to 375°F (190°C) and grease a baking dish.

Step 2

Heat olive oil in a pan and sauté onion and garlic until soft.

Step 3

Add spinach and cook until wilted. Remove from heat.

Step 4

In a bowl, whisk eggs, milk, salt, pepper, and oregano.

Step 5

Mix in sautéed vegetables and feta cheese.

Step 6

Pour the mixture into the baking dish and spread evenly.

Step 7

Bake for 20–25 minutes until set and golden on top.

Step 8

Let cool slightly, slice, and serve warm.

Notes

  • Fresh spinach gives the best texture and flavour.
  • Don’t overbake, or eggs may become rubbery.
  • Feta adds saltiness, so adjust seasoning carefully.

Tips

 Add mushrooms or bell peppers for extra veggies
 Use heavy cream for a richer keto version
 Store leftovers in fridge for up to 3 days
 Great for meal prep breakfast boxes

Nutritional Information (Per Serving)

  • Calories: 210
  • Protein: 16g
  • Fat: 15g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Sugar: 2g

Benefits

  • High protein supports muscle strength
  • Low carb and keto-friendly
  • Rich in iron, calcium, and vitamins from spinach
  • Great for weight management and energy

Q&A

Q: Can I make this ahead?
Yes, it stores well and can be reheated easily.

Q: Can I freeze it?
Yes, freeze slices for up to 2 months.

Q: Can I add meat?
Yes, cooked chicken or turkey works great.

Q: Can I use frozen spinach?
Yes, just squeeze out excess water before using.

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