This Spinach and Feta Egg Bake is a savory and satisfying dish, perfect for breakfast, brunch, or a light dinner. The combination of fresh spinach, creamy feta cheese, and aromatic herbs creates a flavorful, nutritious meal that can be enjoyed any time of day. This recipe is quick to prepare and packed with protein, making it a wonderful option for those seeking a wholesome, easy-to-make dish.
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Preparation Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients
- 500 g spinach, fresh
- 2 tablespoons olive oil (about 30 ml)
- 1 red onion, chopped
- 2 cloves of garlic, minced
- 3 eggs
- 120 ml milk
- 150 g all-purpose flour
- Salt and pepper to taste
- Optional: 1 chili pepper, chopped (for a spicy kick)
- 200 g Greek feta cheese, crumbled
- 100 g grated mozzarella cheese
- Fresh parsley, chopped for garnish
Directions
- Preheat the Oven:
- Preheat your oven to 180°C (356°F). Grease a baking dish with a little olive oil.
- Prepare the Spinach:
- In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped red onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and sauté for an additional minute until fragrant.
- Add the Spinach:
- Add the fresh spinach to the pan and cook until wilted, about 3-5 minutes. If using, add the chopped chili pepper at this stage. Season with salt and pepper to taste.
- Mix the Batter:
- In a mixing bowl, whisk together the eggs, milk, and flour until smooth. Season with salt and pepper.
- Combine Ingredients:
- Fold the sautéed spinach mixture into the egg batter. Add the crumbled feta cheese and grated mozzarella, mixing until well combined.
- Bake:
- Pour the mixture into the prepared baking dish. Bake in the preheated oven for 20 minutes or until the top is golden and set.
- Garnish and Serve:
- Once baked, remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before slicing and serving.
Serving Suggestions
- Serve warm or at room temperature, paired with a side salad or crusty bread for a complete meal.
Cooking Tips
- For a lighter version, you can use low-fat milk or a dairy-free alternative.
- Feel free to add other vegetables like bell peppers or mushrooms for extra flavor and nutrition.
Nutritional Benefits
- Spinach is rich in vitamins A, C, and K, as well as iron and calcium.
- Feta cheese provides protein and healthy fats, adding creaminess to the dish.
- Eggs are an excellent source of protein and essential nutrients.
Dietary Information
- Dietary Restrictions: This dish is vegetarian and can be made gluten-free by substituting flour with a gluten-free flour blend.
Nutritional Facts (per serving, based on 6 servings)
- Calories: 190
- Protein: 10g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 2g
- Sugar: 2g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- Quick and easy to prepare with minimal clean-up.
- Nutritious and satisfying, perfect for any meal.
- Versatile recipe that can be customized with your favorite ingredients.
Conclusion
This Spinach and Feta Egg Bake is a delightful way to enjoy wholesome ingredients in a single dish. With its vibrant flavors and ease of preparation, it’s perfect for busy mornings or leisurely brunches with friends. You’ll love the combination of creamy cheese and fresh greens in every bite. Enjoy this nutritious bake as a tasty addition to your meal rotation!
Frequently Asked Questions
- Can I use frozen spinach?
- Yes, just be sure to thaw and drain any excess water before using it in the recipe.
- What can I substitute for feta cheese?
- You can use ricotta or goat cheese as an alternative.
- Can I make this dish ahead of time?
- Absolutely! You can prepare the mixture the night before and bake it in the morning.
- Is this dish suitable for meal prep?
- Yes, it’s perfect for meal prep. Just store individual portions in the refrigerator.
- Can I add more vegetables?
- Yes, feel free to add any of your favorite vegetables to enhance the dish.
- Is it necessary to use milk?
- Milk adds moisture, but you can use vegetable broth or omit it for a denser texture.
- Can I make it dairy-free?
- Yes, use dairy-free cheese and a plant-based milk alternative.
- How do I know when it’s done baking?
- It should be golden brown on top and a toothpick inserted into the center should come out clean.
- What can I serve with this dish?
- It pairs well with a simple salad or some fresh fruit.
- Can I freeze leftovers?
- Yes, you can freeze individual portions for up to a month. Just thaw and reheat when ready to eat.