Spinach Egg Bake
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.
Table of contents
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.}
Ingredients
- 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.
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.
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.
Chef Katie’s Serving Suggestions
- Keep this meal grain-free and pair with Red Potato Wedges or Sweet Potato Hash
- Serve bacon or sausage on the side
- Serve for a holiday brunch as a gluten-free main course option with a bread-based main course like veggie strata or Banana Bread Pudding.
- If you eat grains, pair with whole wheat bread or honey wheat bread (toasted or not!)
- Fruit is an excellent healthy side dish to pair with an egg bake
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
- Total Time: 1 hour
- Yield: 6 servings 1x
Description
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.
Ingredients
- 1 10– ounce 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
Instructions
- Preheat oven to 350 degrees F. Coat a deep dish pie plate with cooking spray.
- Squeeze excess moisture from spinach. Transfer the spinach to the prepared pie plate.
- 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.
- 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.
Notes
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
Nutrition
- 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:
- Meal Prep Power Spinach Salads with Chicken,Beets and Kohlrabi Great for lunches at the office
- This Broccoli Egg Bake is like a sister recipe to this one! Don’t miss it!
- Sheet Pan Moroccan Salmon Dinner Everything cooked on the sheet pan! So easy and so tasty!
- Meal Prep Wasabi Glazed Salmon Power Salad A flavor explosion- better than take out for lunches during the week.
- Sheet Pan Balsamic Chicken A super easy recipe and more reading why getting protein is important!
- Chard Egg Bake Very similar to this recipe, but made with fresh Swiss Chard! So delicious when chard is in season.
How can I halve halve this recipe? There are just 2 of us.
Yes if you have a smaller casserole dish that would work better. If not, keep an eye on it, my guess is that it will bake much faster.
This quiche is easy to make and a good protein breakfast meal . Very tasty.
Hi Maria, Thanks for coming back to rate and review. I always appreciate hearing what you try. Glad you liked this egg bake. Have a great week.
Super easy and yummy make ahead breakfast that came together so quickly! I used fresh spinach instead of frozen (following the recipe note about the substitution), and it turned out perfectly!
Thank you Erika! I am glad you tried this one and liked it. Hope you are well!
Made this yesterday–so good! Cut down to fit my baking dish and used only 8 eggs but still used the entire block of spinach. Forgot the garlic! Added some chopped green chilies. This is a keeper of a recipe, the mustard is a must.
This Spinach Egg Bake is a delicious and healthy way to enjoy eggs for breakfast or lunch. I love the combination of spinach and eggs, and the bake is easy to make. Thanks for sharing this recipe!
This dish is my go-to everyday breakfast! It’s delicious and packed with nutrients. I’ve modified it to add variety. Instead of spinach, I’ve used chard or kale; I’ve added roasted red peppers, and I’ve tossed on top Mexican style cheese; I’ve used plain greek yogurt instead of 1/2 and 1/2, I’ve added sautéed sweet onion. I adjust the liquid ingredients depending on the water content of what I add. I’ve even added cooked rotisserie chicken to add more protein. Never disappoints.
I am so glad that you came back to tell me Becky! Thank you so much.
I’m sad to say this was not our favorite. Too much Dijon and not enough other flavors. As my husband said, you need to really like Dijon to like this.
Thanks so much for your feedback Shannon
Just made this for lunch, and was really surprised at how good it tasted! The only thing that I might do is add jalapenos! It was delicious and simple to throw together!
That is an excellent idea! I’m so glad you liked it, and I love when you can make a recipe yours by tasty additions!
I just made this for Thanksgiving morning and all loved it! Thank you for this easy, nutritious recipe!
Thank you Cindy! I appreciate the review! Happy Thanksgiving.
dry. maybe I made this in too small of a pan so i had to cook a bit longer so it was cooked through. I found it pretty bland, dry, and the next day uneatable.
What size pan was it Danielle? I have only done it in a pie pan so I am not sure if that would work. That does make sense that if it was in a small pan and therefore thicker that it would need more time. Did the edges get too dark. As far as it tasting bland thank you for the feedback. I appreciate it.