This Spinach and Feta Egg Bake is a flavorful, protein-packed dish perfect for breakfast, brunch, or even a light dinner. Combining tender spinach, creamy feta, and fluffy eggs, it’s simple to make and incredibly satisfying.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Ingredients
- 500 g (1 lb) Fresh spinach
- 2 tbsp Olive oil (about 30 ml)
- 1 Red onion, chopped
- 2 Cloves garlic, minced
- 3 Eggs
- 120 ml (½ cup) Milk
- 150 g (1 cup) All-purpose flour
- Salt and pepper, to taste
- 1 Chili pepper, chopped (optional, for a spicy kick)
- 200 g (7 oz) Greek feta cheese, crumbled
- 100 g (3½ oz) Grated mozzarella cheese
- Fresh parsley, chopped (for garnish)
Directions
Prepare the Spinach:
- Preheat your oven to 180°C (350°F).
- Wash and dry the spinach. Heat olive oil in a large skillet over medium heat. Add the spinach and sauté until wilted. Remove from heat, squeeze out excess moisture, and set aside.
Sauté the Aromatics:
3. In the same skillet, add a bit more olive oil if needed. Sauté the red onion for 2-3 minutes until softened, then add the garlic and cook for an additional minute. If using chili pepper, stir it in with the garlic.
Prepare the Egg Mixture:
4. In a large mixing bowl, whisk together the eggs and milk. Season with salt and pepper.
5. Gradually add the flour, whisking until smooth and well combined.
Assemble the Bake:
6. Lightly grease a baking dish (approx. 9×9 inches or similar). Spread the sautéed spinach and onions evenly over the bottom of the dish.
7. Pour the egg mixture over the vegetables.
8. Sprinkle the crumbled feta cheese and grated mozzarella evenly on top.
Bake:
9. Bake in the preheated oven for 30 minutes, or until the egg bake is set and the top is golden brown.
Garnish and Serve:
10. Remove from the oven and let cool for 5 minutes. Garnish with fresh parsley before slicing and serving.
Serving Suggestions
- Serve with a side of fresh greens or a tomato cucumber salad.
- Pair with crusty bread or toast for a complete meal.
Cooking Tips
- If using frozen spinach, thaw and squeeze out excess moisture before sautéing.
- Add a pinch of nutmeg to the egg mixture for a classic spinach pairing.
- For a gluten-free version, substitute all-purpose flour with almond flour or gluten-free flour.
Nutritional Benefits
- Spinach: High in iron, vitamins A and C, and fiber.
- Eggs: Provide high-quality protein and essential nutrients.
- Feta cheese: A good source of calcium and adds a tangy flavor.
Dietary Information
- Vegetarian-friendly.
- Contains dairy and gluten.
Nutritional Facts (Per Serving, Approximate)
- Calories: 220
- Protein: 12 g
- Fat: 15 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Sugar: 2 g
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 simple ingredients.
- A versatile dish that works for any meal of the day.
- Packed with nutritious spinach and a delicious mix of cheeses.
- Perfect for meal prep or feeding a crowd.
Conclusion
This Spinach and Feta Egg Bake is a wholesome, flavorful dish that’s both comforting and satisfying. Its vibrant colors and rich textures make it a delightful addition to any meal. Serve it fresh out of the oven and enjoy the perfect balance of creamy feta, tender spinach, and fluffy eggs.
Frequently Asked Questions
- Can I use frozen spinach?
Yes, thaw and squeeze out the excess moisture before using. - What can I substitute for feta cheese?
Try goat cheese, ricotta, or a mild white cheese like queso fresco. - Can I add other vegetables?
Absolutely! Bell peppers, zucchini, or mushrooms are great additions. - Can I make this dish ahead of time?
Yes, prepare the bake, cover, and refrigerate overnight. Bake just before serving. - Can I make this dish dairy-free?
Use plant-based milk and dairy-free cheeses as substitutes. - How do I prevent the egg bake from sticking to the dish?
Grease the baking dish well with oil or butter, or use parchment paper. - Can I make this dish gluten-free?
Substitute the all-purpose flour with gluten-free or almond flour. - What other herbs can I use for garnish?
Dill, chives, or basil pair well with spinach and feta. - How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. - What’s the best way to reheat the egg bake?
Reheat in the oven at 180°C (350°F) for 10 minutes or microwave individual slices until warm