Mediterranean Spinach & Feta Breakfast Bake
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 15 minutes (includes resting time)
- Yield: 6 servings (1 English muffin square per serving) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American-Mediterranean
Description
This hearty, savory casserole brings the flavors of a favorite Greek omelet into an easy-to-slice breakfast bake. By swapping heavy cream for milk and relying on the robust flavors of sun-dried tomatoes and garlic, this version stays rich and satisfying. It features whole grains and high-quality proteins, making it a delicious way to start the morning, and the leftovers reheat beautifully for busy weekdays.
Ingredients
The Savory Vegetable Base
1 (10-ounce) package frozen chopped spinach, thawed and squeezed very dry
1 small yellow onion, finely diced
½ cup sun-dried tomatoes packed in oil, drained well and chopped
1 tablespoon extra-virgin olive oil
1 tablespoon garlic, minced (fresh or jarred)
The Cheesy Layers
3 whole-wheat English muffins, split in half (6 halves total)
6 ounces reduced-fat cream cheese, softened to room temperature
1 cup feta cheese, crumbled (divided use)
The Egg Custard
12 large eggs
1 cup 1% or 2% milk
½ teaspoon ground black pepper, divided
¼ teaspoon salt
¼ teaspoon crushed red pepper flakes (optional, for a gentle kick)
1 pinch ground nutmeg (optional, adds depth to the spinach)
Instructions
- Prep the oven and dish: Preheat your oven to 350°F. Spray a 9×13-inch baking dish generously with nonstick cooking spray and set it aside.
- Sauté the aromatics: In a large skillet, heat the olive oil over medium heat. Toss in the diced onion and cook for about 3-4 minutes until it becomes soft and translucent. Stir in the chopped sun-dried tomatoes and minced garlic, cooking for just another 30 seconds until fragrant.
- Finish the vegetables: Add the dried spinach to the skillet. Cook while stirring frequently for 1-2 minutes to evaporate any lingering moisture. Remove the pan from the heat.
- Mix the spread: Transfer roughly ½ cup of the hot spinach mixture into a medium mixing bowl. Add the softened cream cheese, ¾ cup of the crumbled feta, and ¼ teaspoon of black pepper. Stir vigorously with a spatula until the heat from the veggies helps blend everything into a smooth, savory paste.
- Whisk the custard: In a large bowl, whisk together the eggs, milk, the remaining spinach mixture from the skillet, salt, crushed red pepper, nutmeg (if using), and the remaining ¼ teaspoon black pepper until fully combined.
- Assemble the bake: Pour the egg mixture directly into your prepared baking dish. Spread the cream cheese mixture generously over the cut sides of the 6 English muffin halves. Place the muffins, cheese-side down, into the egg mixture in the baking dish (arrange them in 2 rows of 3).
- Bake covered: Cover the dish tightly with aluminum foil. Bake for 25 minutes.
- Finish and serve: Remove the foil. Sprinkle the remaining ¼ cup of feta cheese over the top between the muffins. Return to the oven (uncovered) and bake for another 15 to 18 minutes, or until the eggs are set in the center and no longer jiggle. Let the casserole rest for 10 minutes to firm up before slicing.
Notes
- Allergy Alert: This recipe contains eggs, wheat/gluten, and dairy. For a gluten-free version, substitute with certified gluten-free English muffins (check carb counts as they may vary).
- Make-Ahead Tip: You can assemble the entire dish the night before (through Step 6), cover, and refrigerate. When ready to bake, let it sit on the counter while the oven preheats and add about 5-10 minutes to the covered baking time.
- Diabetes-Friendly Tip: This recipe offers excellent carbohydrate quality from whole grains and vegetables, providing a very low glycemic load (roughly 10% of daily net carb guidelines). Since the saturated fat and sodium levels are moderate to high due to the cheese and eggs, this dish pairs best with a day of meals that are otherwise lower in sodium and saturated fats to maintain a healthy balance.
Nutritional Information (per 1/6th of casserole): Calories: 411 | Total Fat: 23g (Saturated: 10g) | Cholesterol: 415mg | Sodium: 680mg | Total Carbs: 24g (Fiber: 4g, Sugars: 4g) | Net Carbs: 20g | Protein: 24g | Vitamin A: 35% DV | Calcium: 25% DV.
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
