If you’re trying to make having breakfast a priority this year, then this low-carb Spinach Egg Bake is just what you are looking for. It’s so 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.

I even enjoy it cold too! 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.}

A pie plate with spinach egg bake in it

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Grain-Free Meal Prep Breakfast

Last January my husband and I did a 30 day health challenge through the gym where I teach BodyPump. My husband wanted to lose some weight and I was totally game to dive in with him.

This wasn’t a crash diet or cleanse or anything like that. This was more about returning to awareness of what we were eating, getting out of the habit of mindless snacking while watching TV.

It was also about adopting new healthy habits (we had to practice one healthy habit every day- I chose to stretch for 10 minutes) and making fitness a priority.

As far as the food, we cut out all sugar and grains for the month! Plus, we had to get protein and veggies at every meal. Guess what: My husband lost 8 pounds!

A slice of spinach egg bake on a blue plate

I would say the hardest part was finding a grain-free and sugar-free breakfast for us. Since Jase leaves the house super early, he usually eats a Kind bar for breakfast, so now I needed a grab and go breakfast solution for him that I could meal-prep on the weekend. What I quickly fell in love with were egg bakes! They come in all shapes and names: egg casseroles, crustless quiches, baked omelets and veggie egg cups to name a few. All I know is, call them what you want, they were a lifesaver! You make them ahead on the weekend, then you can heat them up in the morning for a fast grain-free breakfast. 

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

Okay, so I admit, I did not stick with the stretching after the challenge was over {*pauses for a five-minute stretch break*} but the egg bakes… That I stuck with!

I have continued to meal prep egg bakes and egg cups on the weekend, and then I have a healthy high-protein breakfast ready for weekday mornings. I am sure to include veggies in them. Try it, I think that you’ll agree that a breakfast that includes protein fills you up for so much longer!

Spinach Egg Bake in two glass resealable containers and a blue and white plate with three eggs on it.

Fast forward a year to this month, and my husband and I are on another challenge. This one is more for me though. If you follow along on my instagram account, or you are a subscriber to my email list then you know that I am working on getting to the bottom of my GI issues this month after a lifetime of GERD and more than a decade of IBS.

We are doing a paleo diet for January. That means the egg bakes are back in full effect around these parts! It also means I am scouring the internet for paleo recipe inspiration.

So if you have a favorite paleo recipe, leave me a note below. After a week+ I am starting to miss desserts. These Paleo Chocolate Chip Cookies are next on my list. If you have one you love let me know. I’d also love to know if you have any high-protein breakfasts you really love. Leave me a comment below! (Thanks in advance!)

How To Make Spinach Egg Bake

  • Frozen Spinach: Don’t bother with fresh spinach. In the spring or summer when spinach in season, obviously 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. Even awesomer if you have locally grown spinach in your freezer.
  • 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.
  • Egg Mixture: The egg mixture is super easy to make: just whisk the eggs together with 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.
  • Cream in Egg Bake: 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.
  • 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 it out, so breaking it up into smaller clumps will help the overall final texture of the egg bake.
  • Add Egg Mixture: 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!
  • Meal Prep: You can eat it immediately or you can cut it into wedges and store servings in the fridge for up to 5 days.

More Meal Prep Recipes to Try this Month

If you’re up for it I have an entire Meal Prep Menu you can use too. You just print out the shopping list, follow my instructions for prep on the weekend, and you’ll have five weeknight meals ready with only 20 minutes of kitchen time each weeknight! 

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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

  • 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.



1 10- ounce block frozen chopped spinach, thawed

12 large eggs

2 cloves garlic, minced or grated on a microplane grater

¼ cup half and half

2 teaspoons Dijon mustard

1 teaspoon smoked paprika, optional

¾ teaspoon salt

¼ 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

Keywords: spinach egg bake,low carb egg bake,spinach crustless quiche