This Keto Spinach & Feta Egg Bake is the kind of recipe that makes mornings easier. It’s hearty, full of flavor, and takes just a few simple ingredients to pull together. You get a creamy, savory bite in every forkful, thanks to the feta and a hint of garlic.
Make it once and you’ll have breakfast ready for days. It also works beautifully as a quick lunch with a side salad or a light dinner.
Keto Spinach & Feta Egg Bake – Easy, Flavorful, and Meal-Prep Friendly
Ingredients
- Eggs (10–12 large)
- Fresh spinach (8–10 ounces) or frozen chopped spinach (10 ounces, thawed and well-drained)
- Feta cheese, crumbled (1 to 1 1/2 cups)
- Heavy cream or half-and-half (1/2 cup) — optional but recommended for a creamier texture
- Olive oil or butter (1–2 tablespoons)
- Yellow onion, finely chopped (1 small)
- Garlic, minced (2–3 cloves)
- Salt and black pepper
- Red pepper flakes (optional, for heat)
- Fresh dill or parsley (optional, 1–2 tablespoons chopped)
- Cooking spray or extra butter for greasing the baking dish
Instructions
- Preheat the oven: Set to 350°F (175°C). Grease a 9x13-inch baking dish with cooking spray or butter.
- Sauté the aromatics: Warm olive oil or butter in a skillet over medium heat. Add chopped onion and cook 3–4 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
- Cook the spinach: Add fresh spinach to the skillet and cook until wilted, 2–3 minutes. If using frozen spinach, make sure it’s fully thawed and squeezed dry, then warm it through with the onions and garlic. Season lightly with salt and pepper.
- Whisk the eggs: In a large bowl, whisk eggs with heavy cream (if using), 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add a pinch of red pepper flakes if you like heat.
- Assemble the bake: Spread the spinach mixture evenly in the baking dish. Sprinkle crumbled feta over the top. Pour the egg mixture evenly across the dish. Gently shake the dish to settle everything.
- Add herbs: Sprinkle chopped dill or parsley on top for a fresh finish.
- Bake: Place on the center rack and bake 22–28 minutes, until the eggs are just set in the center and the edges are lightly golden. The center should jiggle slightly but not look wet.
- Rest and serve: Let the egg bake rest 5–10 minutes to set. Slice into squares and serve warm.
What Makes This Recipe So Good
- Simple ingredients, big flavor: Spinach, feta, and eggs do all the heavy lifting, with a little onion and garlic to round things out.
- Low-carb and keto-friendly: It’s naturally low in carbs and high in protein and fat, keeping you full without the crash.
- Meal-prep approved: Bake once, then reheat slices through the week for a no-stress breakfast.
- Versatile: Enjoy it warm out of the oven or at room temperature. Great for brunch spreads and potlucks, too.
- Budget-friendly: Uses affordable pantry and fridge staples.
You can also lean on frozen spinach to save money.
Shopping List
- Eggs (10–12 large)
- Fresh spinach (8–10 ounces) or frozen chopped spinach (10 ounces, thawed and well-drained)
- Feta cheese, crumbled (1 to 1 1/2 cups)
- Heavy cream or half-and-half (1/2 cup) — optional but recommended for a creamier texture
- Olive oil or butter (1–2 tablespoons)
- Yellow onion, finely chopped (1 small)
- Garlic, minced (2–3 cloves)
- Salt and black pepper
- Red pepper flakes (optional, for heat)
- Fresh dill or parsley (optional, 1–2 tablespoons chopped)
- Cooking spray or extra butter for greasing the baking dish
How to Make It
- Preheat the oven: Set to 350°F (175°C). Grease a 9×13-inch baking dish with cooking spray or butter.
- Sauté the aromatics: Warm olive oil or butter in a skillet over medium heat. Add chopped onion and cook 3–4 minutes until softened.
Stir in garlic and cook 30 seconds until fragrant.
- Cook the spinach: Add fresh spinach to the skillet and cook until wilted, 2–3 minutes. If using frozen spinach, make sure it’s fully thawed and squeezed dry, then warm it through with the onions and garlic. Season lightly with salt and pepper.
- Whisk the eggs: In a large bowl, whisk eggs with heavy cream (if using), 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Add a pinch of red pepper flakes if you like heat.
- Assemble the bake: Spread the spinach mixture evenly in the baking dish. Sprinkle crumbled feta over the top. Pour the egg mixture evenly across the dish.
Gently shake the dish to settle everything.
- Add herbs: Sprinkle chopped dill or parsley on top for a fresh finish.
- Bake: Place on the center rack and bake 22–28 minutes, until the eggs are just set in the center and the edges are lightly golden. The center should jiggle slightly but not look wet.
- Rest and serve: Let the egg bake rest 5–10 minutes to set. Slice into squares and serve warm.
Keeping It Fresh
- Refrigerate: Cool completely, then store slices in an airtight container for up to 4 days.
- Reheat: Microwave individual slices for 45–60 seconds or rewarm in a 300°F oven for 8–10 minutes.
Don’t overheat or the eggs can turn rubbery.
- Freeze: Wrap individual pieces tightly and freeze up to 2 months. Thaw overnight in the fridge and reheat gently.
- Meal-prep tip: Portion into single-serve containers with a side of cherry tomatoes or cucumber slices for quick grab-and-go meals.
Benefits of This Recipe
- Keto-macro friendly: Eggs, feta, and cream deliver protein and healthy fats, with minimal carbs from spinach and onion.
- Nutrient-dense: Spinach brings iron, folate, and vitamin K, while eggs add choline and B vitamins.
- Steady energy: High-protein, higher-fat meals help tame hunger and support stable energy through the morning.
- Gluten-free and grain-free: Naturally fits a range of dietary needs, with no special flours or substitutes required.
Pitfalls to Watch Out For
- Watery results: If using frozen spinach, squeeze out excess moisture thoroughly. Too much water can make the bake soggy.
- Overbaking: Pull it as soon as the center is set.
Overcooking makes eggs tough and dry.
- Underseasoning: Feta is salty, but the eggs and spinach still need seasoning. Taste the spinach mixture before baking and adjust.
- Uneven layers: Spread spinach evenly so the eggs set uniformly. Otherwise, you’ll get thin spots that overcook.
Variations You Can Try
- Mediterranean twist: Add chopped sun-dried tomatoes (drained) and a few sliced olives for briny depth.
- Meaty option: Fold in cooked bacon, crumbled sausage, or diced ham for extra protein.
- Cheese swap: Try goat cheese for creaminess or mix in shredded mozzarella for extra melt.
- Veggie boost: Add sautéed mushrooms, roasted red peppers, or zucchini (well-drained to avoid excess moisture).
- Dairy-light: Skip the cream and use unsweetened almond milk, or leave it out entirely for a firmer texture.
- Herb-forward: Use a blend of dill, parsley, and a pinch of oregano for a Greek-inspired profile.
FAQ
Can I make this the night before?
Yes.
Assemble everything except the baking. Cover and refrigerate overnight. In the morning, give the eggs a quick stir if they’ve separated, then bake as directed, adding a couple extra minutes if it’s going into the oven cold.
Is fresh or frozen spinach better?
Both work well.
Fresh gives a brighter flavor and texture, but frozen is convenient and consistent. If using frozen, squeeze it thoroughly to remove as much water as possible.
How do I prevent the egg bake from sticking?
Grease the baking dish generously with butter or cooking spray. Glass and ceramic dishes tend to release better than metal.
Let it rest a few minutes after baking before slicing.
Can I use egg whites only?
You can, but the texture will be firmer and less rich. Consider adding a little extra feta or a splash more cream to help with tenderness, and watch the bake time closely.
What size pan should I use?
A 9×13-inch dish is ideal for 10–12 eggs. For a thicker bake, use a slightly smaller pan and add a few minutes to the cook time.
For a thinner, faster bake, use a larger pan and reduce the time.
How do I know when it’s done?
Look for a lightly golden edge and a center that’s set but still has a gentle jiggle. If the middle looks wet or very shiny, give it a few more minutes.
Can I make this without dairy?
Yes. Omit the cream and replace the feta with a dairy-free feta-style cheese or simply skip it.
Season a bit more aggressively since you’re losing the saltiness from feta.
What can I serve with it?
Pair it with a simple side salad, sliced avocado, or roasted asparagus. For brunch, add a platter of olives, tomatoes, and cucumbers for a fresh contrast.
In Conclusion
This Keto Spinach & Feta Egg Bake is simple, satisfying, and perfect for make-ahead meals. With just a handful of ingredients, you get a flavorful, protein-rich breakfast that fits your low-carb goals.
Keep it classic or make it your own with easy add-ins. Either way, you’ll have a reliable, tasty dish ready whenever you are.