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March 20, 2024

Recipe: Spinach and Feta Breakfast Casserole

by Doris Nicolas-Mir, MPH, RDN, LDN, CDCES

This savory breakfast casserole features layers of fluffy eggs, wilted spinach, and tangy feta cheese. It’s a hearty and satisfying dish perfect for starting your day on a nutritious note.

Prep Time

10 minutes

Cook Time

90 minutes


12 servings


Olive oil spray

1 teaspoon olive oil

1 medium red onion, diced

1 (6-ounce) bag baby spinach

24 large eggs, beaten

2 cups 2% milk

½ cup heavy cream

12 ounces feta cheese, crumbled

3 plum tomatoes, seeded and diced

2½ teaspoons kosher salt

Black pepper, to taste


  1. Preheat the oven to 350 degrees Fahrenheit. Spray a 9×13 inch baking dish with olive oil.
  2. Heat a large skillet over medium heat. Add the oil and onion and cook until soft, 6 to 8 minutes.
  3. Add the spinach and cook until wilted, about 3 minutes. Remove from the heat.
  4. In a large bowl whisk together the eggs, milk, heavy cream, cheese, tomatoes, salt and black pepper.
  5. Mix in the spinach and onions with the egg mixture and pour into the prepared baking dish.
  6. Bake for about 80 minutes until the edges are firm and a toothpick inserted in the center comes out clean.
  7. Leftovers can be stored in the refrigerator for up to 4 days and reheated in the microwave for 1-2 minutes.

Nutrition Information

Serving Size: 1/12 of the recipe

Calories: 297, Fat: 21.5g, Protein: 19g, Carbohydrates: 7g, Fiber: 0.6g, Sodium: 651mg

Adapted from:

Categories: High Protein

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