This low-carb Spinach Egg Bake recipe comes in handy as an easy grab and go breakfast solution that can be meal-prepped. I developed, tested and perfected this recipe more than 5 years ago while following a grain-free diet. I’ll show you how to make it perfectly and tips for how this crustless quiche can be prepped ahead, then heated up in the morning.

an orange pie plate with the egg bake in it on a white and blue tablecloth

Grain-Free Meal Prep Breakfast

If you’re trying to prioritize having breakfast, then this Spinach Egg Bake is just what you are looking for. It’s easy to make ahead for meal prep. Just pop the casserole in the oven on the weekend, then reheat slices of it on busy weekday mornings. The sharp white cheddar cheese, smoked paprika and garlic make it ultra savory, you’d never even guess that it’s healthy! {Keto friendly and grain-free.}


  • Frozen Spinach: Don’t bother with fresh spinach. In the spring or summer when spinach in season, fresh spinach would be great- just make sure to use 10 ounces of wilted spinach for the recipe. But today, it’s the middle of winter and fresh spinach has to come in on a refrigerated truck from California. Frozen spinach is just as nutritious as fresh spinach and uses far less packaging.
  • Eggs: I use whole eggs, but you can also use egg whites or egg beaters (or an egg substitute) just use the equivalent of a dozen eggs.
  • Cream: I used a little half and half in the egg mixture to add richness. It is not necessary but I think it really helps! If you want to skip it, just use 3 tablespoons water instead.
  • Seasonings: I used garlic to give it a delicious savory flavor. Plus I added in smoked paprika, salt, pepper and a pinch of nutmeg. Nutmeg goes great in egg and cheese recipes. You may not notice it, but you would miss it if it was gone.
  • Cheese: I use shredded sharp cheddar cheese or another favorite cheese will work. For a more mild egg bake you can use mozzarella or Colby jack.

How to Thaw Spinach: Thaw the frozen spinach in the fridge if you have the time, it can take more than a day because it is so densely packed. Or thaw it in the microwave for a quick option. Either way, make sure to squeeze out all the extra moisture once it is thawed. If you use the microwave option, note that you’ll have to let it cool before squeezing the moisture out- you can do that quickly by running cold water over it in a fine mesh colander.

a slice of the egg bake on a blue plate with a cup of tea at the top of the frame

How To Make Spinach Egg Bake

  • Beat Egg Mixture: The egg mixture is super easy to make: just whisk the eggs together with seasonings.
  • How to Assemble the Egg Bake: Coat a baking dish with cooking spray, or brush it with butter, oil or ghee. Then layer on the spinach. Take a quick moment to break the spinach into clumps. It will all be stuck together after squeezing the liquid out, so breaking it up into smaller clumps will help the overall final texture of the egg bake.
  • Add Egg Mixture to Baking Dish: Pour the egg mixture over the spinach, and then top with shredded cheddar cheese. I used sharp cheddar cheese because it has the most rich cheesy flavor. That means you can get away with using only 4 ounces of cheese, but still taste that cheddar flavor in each bite!
  • Bake it!: Transfer the egg bake to the oven and let it bake until the center is set. The sides will rise in an impressive way. It will take about 45 minutes. You can always temp it with an instant read thermometer if you are not sure. It should be over 160 degrees. Let it cool on the counter top on a cooling rack. Don’t worry it will deflate!
  • To Serve : Cut into wedges with a sharp knife or serrated knife. Serve hot, warm or room temperature.
two slices of the egg bake in meal prep containers

Meal Prep Tips

You can eat this crustless spinach quiche immediately. Or make it for meal prep.

  • Cut the spinach egg bake into wedges with a serrated knife.
  • Transfer servings to individual storage containers and seal shut.
  • Store servings in the fridge for up to 5 days.

Reheating Instructions

Here’s how to reheat the meal prepped or leftover egg bake. I even enjoy it cold too!

  • To Reheat in the Microwave: Microwave each serving for 90 seconds on high power or until steaming hot.
  • To Reheat on The Stove: Coat a small or medium non-stick skillet lightly with cooking spray. Add 1 tablespoon water. Set wedge of egg bake in the skillet and place a lid over the skillet. Set it over medium heat and gently warm though for 5 to 6 minutes.
the egg bake in the pie plate from overhead on a blue dish cloth

Chef Katie’s Serving Suggestions

At Healthy Seasonal Recipes, we specialize in cooking with fresh veggies and creating weeknight meals. Sign up HERE to get more produce-forward dinner ideas for FREE! If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought! Happy Cooking! ~Katie

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Spinach Egg Bake in a pie plate on a white table with a cutting board and blue kitchen towel

Spinach Egg Bake

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 26 reviews

  • Author: Katie
  • Total Time: 1 hour
  • Yield: 6 servings 1x


Spinach Egg Bake made with sharp cheddar cheese, frozen spinach and eggs for a grain-free breakfast that you can meal-prep on the weekend, then eat for a low-carb high-protein breakfast during the week.


Units Scale
  • 1 10ounce block frozen chopped spinach, thawed
  • 12 large eggs
  • 2 cloves garlic, minced or grated on a microplane grater
  • 1/4 cup half and half
  • 2 teaspoons Dijon mustard
  • 1 teaspoon smoked paprika, optional
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black or white pepper
  • Pinch nutmeg
  • 4 ounces cheddar cheese, 1 cup


  1. Preheat oven to 350 degrees F. Coat a deep dish pie plate with cooking spray.
  2. Squeeze excess moisture from spinach. Transfer the spinach to the prepared pie plate.
  3. Whisk eggs, garlic, half and half in a large bowl. Add mustard, paprika (if using) salt, pepper and nutmeg and whisk to combine until the spices are blended into the eggs and there are no large clumps of mustard. Pour the egg mixture over the spinach. Top with cheddar.
  4. Carefully transfer to the oven and bake until the mixture is set in the center, about 45 minutes. Remove from the oven and let cool at least 10 minutes before cutting into wedges and serving. Or cool completely, slice and store, covered in the fridge for up to 5 days.


To substitute fresh spinach, cook spinach in a large pot with a small amount of water until wilted. Drain, let cool and then chop. You will need to weigh out 10 ounces once it is cooked and drained.

  • Prep Time: 15
  • Cook Time: 45
  • Category: breakfast
  • Method: Baking
  • Cuisine: American


  • Serving Size: 1/6 egg bake
  • Calories: 245
  • Sugar: 2 g
  • Fat: 17 g
  • Saturated Fat: 8 g
  • Carbohydrates: 3 g
  • Fiber: 0 g
  • Protein: 19 g

More Meal Prep Recipes

Egg casseroles are just a starting point when it comes to meal prep! We have an entire Meal Prep Menu you can use too. Here are some more favorite prep-ahead dishes: