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A savory and satisfying breakfast casserole packed with fresh spinach, salty feta, and fluffy eggs. Perfect for a weekend brunch or a healthy meal prep option for the week, ready in under an hour.
Preheat your oven to 375°F (190°C). Lightly grease a 9x9 inch or similar 2-quart baking dish with butter or cooking spray.
In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and sauté for 4-5 minutes until it becomes soft and translucent.
Stir in the minced garlic and cook for another minute until fragrant. Add the fresh spinach to the skillet, working in batches if necessary. Cook, stirring frequently, for 2-3 minutes until the spinach has completely wilted.
Remove the skillet from the heat. Transfer the spinach mixture to a colander or fine-mesh sieve. Using the back of a spoon, press down firmly to squeeze out as much excess moisture as possible. This step is crucial for a firm, not watery, egg bake. Set aside to cool slightly.
In a large mixing bowl, crack the 10 eggs. Whisk vigorously until the yolks and whites are fully combined and slightly frothy. Whisk in the milk, salt, black pepper, and dried oregano.
Gently fold the cooled spinach and onion mixture and the crumbled feta cheese into the whisked eggs until evenly distributed.
Pour the entire mixture into your prepared baking dish. Bake for 25-30 minutes, or until the center is set (it shouldn't jiggle when shaken gently) and the top is lightly golden. A knife inserted into the center should come out clean.
A savory and satisfying breakfast casserole packed with fresh spinach, salty feta, and fluffy eggs. Perfect for a weekend brunch or a healthy meal prep option for the week, ready in under an hour.
This american recipe takes 50 minutes to prepare and yields 6 servings. At 217.26 calories per serving with 14.66g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch.
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Remove from the oven and let the egg bake rest in the dish for at least 5-10 minutes. This allows it to set further, making it easier to slice. Cut into 6 pieces and serve warm.
Add 1/2 cup of cooked, diced ham, bacon, or sausage for extra protein and flavor.
Incorporate 1 cup of other sautéed vegetables like bell peppers, mushrooms, or zucchini.
Stir in 1/4 cup of fresh chopped herbs like dill, parsley, or chives into the egg mixture before baking.
Add 1/4 teaspoon of red pepper flakes along with the salt and pepper for a touch of heat.
Eggs are a complete protein source, essential for muscle repair, immune function, and maintaining energy levels throughout the day.
Spinach provides a significant amount of Vitamin K, Vitamin A, iron, and folate, which support bone health, vision, and red blood cell production.
The combination of calcium from feta cheese and milk, along with Vitamin K from spinach, contributes to strong and healthy bones.
Each serving contains approximately 210-240 calories, depending on the specific ingredients used, like the type of milk and amount of oil.
Yes, it's a very healthy option. It's high in protein from the eggs, packed with vitamins and minerals from the spinach, and provides healthy fats. It's a balanced and satisfying meal, especially for breakfast.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 30-60 seconds or until warm.
Yes, you can. Let the bake cool completely, then wrap individual slices tightly in plastic wrap and then foil. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
To make it dairy-free, substitute the whole milk with an unsweetened plant-based milk like almond or soy milk. Replace the feta cheese with a dairy-free feta alternative or omit it and add 1/4 cup of nutritional yeast for a cheesy flavor.
Absolutely. Use a 10-ounce package of frozen chopped spinach. Thaw it completely and squeeze out as much liquid as possible before adding it to the sautéed onions and garlic.
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