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Healthy Crustless Spinach Feta Breakfast Casserole

healthy crustless spinach feta breakfast casserole - featured image
Print Recipe

A simple, forgiving, and nutritious breakfast casserole that combines eggs, spinach, and feta cheese without a heavy crust. It is perfect for meal prep, reheats well, and offers a comforting, savory flavor profile.

Ingredients

Scale
  • 6 large eggs, room temperature
  • 5 oz fresh spinach (chopped) OR 1.5 oz frozen spinach (thawed and squeezed dry)
  • 4 oz feta cheese, crumbled
  • 1/2 cup milk or cream (whole milk, heavy cream, or plant-based alternative)
  • 2 cloves garlic, minced
  • 1/2 tsp red pepper flakes
  • Salt and black pepper, to taste
  • Cooking spray or olive oil (for greasing the pan)

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Prepare the spinach: If using fresh, wash and chop roughly. If using frozen, thaw and squeeze out all excess moisture using a clean towel or colander.
  3. Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
  4. Spread the prepared spinach evenly across the bottom of the baking dish.
  5. In a large mixing bowl, whisk the eggs, milk, minced garlic, red pepper flakes, salt, and black pepper until well combined and slightly frothy.
  6. Pour the egg mixture evenly over the spinach layer.
  7. Use a spatula to gently press the spinach down into the liquid.
  8. Sprinkle the crumbled feta cheese evenly over the top.
  9. Bake for 25-30 minutes, or until the edges are golden brown and the center is set but slightly jiggly.
  10. Remove from the oven and let rest for 5-10 minutes before slicing to allow the eggs to set further.

Notes

[‘Ensure spinach is completely dry to prevent a watery casserole.’, ‘Let the casserole rest for 5-10 minutes after baking to ensure clean slices.’, ‘If the top browns too quickly, tent loosely with aluminum foil.’, ‘Can be assembled the night before and baked in the morning; add a few extra minutes to baking time if starting cold.’, ‘Feta is salty, so taste before adding extra salt.’]

Nutrition

Keywords: breakfast casserole, crustless casserole, spinach and feta, meal prep, healthy breakfast, gluten-free, egg dish, feta cheese, spinach recipe, easy breakfast

Find it online: https://islatable.com/healthy-crustless-spinach-feta-breakfast-casserole-easy-meal-prep/