Description

This protein-rich breakfast casserole brings the vibrant flavors of the Mediterranean straight to your morning table. Packed with savory ham, tangy feta, and nutrient-dense spinach, it’s a wholesome, lighter take that may help maintain steady energy levels throughout the morning. From my kitchen trials, adding a hint of dried herbs ties the flavors together beautifully, making it a perfect make-ahead option for busy weeks.

Ingredients

Scale

2 cups Fresh baby spinach, roughly chopped
1 cup Lean lower-sodium ham, diced into bite-sized cubes
1/2 cup Sun-dried tomatoes (packed in oil), drained and chopped
1 teaspoon Fresh garlic, minced
12 Large eggs
1/3 cup Unsweetened almond milk (or skim milk)
1/3 cup Crumbled feta cheese
1 teaspoon Extra virgin olive oil
1/2 teaspoon Dried oregano (optional, for extra flavor)
1/4 teaspoon Black pepper, freshly ground

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Instructions

Preheat your oven to 350°F (175°C). Generously coat an 8×8-inch baking dish with nonstick cooking spray and set it aside.
In a small skillet over medium heat, warm the olive oil. Add the minced garlic and sauté briefly for about 1-2 minutes until fragrant but not browned. Remove from heat and let it cool slightly.
Crack the eggs into a large mixing bowl and whisk until the yolks and whites are fully combined. Pour in the almond milk, add the dried oregano and black pepper, and whisk again until the mixture is frothy.
Stir the sautéed garlic into the egg mixture. Then, fold in the crumbled feta, chopped sun-dried tomatoes, diced ham, and spinach until evenly distributed.
Pour the egg and vegetable mixture into your prepared baking dish. Use a spatula to gently rearrange the ham and veggies so they are spread out evenly rather than clumped in the center.
Bake on the center rack for 45 to 55 minutes. The casserole is ready when the center is firm to the touch and the edges are golden brown.
Remove from the oven and let the dish rest for at least 10 minutes. This resting period is crucial for setting the texture, making it easier to slice into clean squares. Serve warm.

Notes

Health & Balance Tip: This recipe is excellent for blood sugar management due to its very low net carbs, high protein, and fiber sourced primarily from vegetables. While the saturated fat content (from eggs, cheese, and ham) is slightly higher relative to calories—something to keep in mind for long-term heart health—it remains a strong, satisfying breakfast option when enjoyed in reasonable portions and balanced with lower-fat meals throughout the rest of the day.
Sodium Note: Salt is intentionally omitted from the ingredient list because the feta cheese and cured ham provide plenty of seasoning. Taste the finished dish before adding any extra salt.
Allergy Alert: This recipe contains Eggs and Milk (in the feta and potentially the ham/milk choice). Ensure your ham is gluten-free if needed.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave to avoid rubbery eggs.

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.