Mornings can be hectic, and finding a nutritious and easy breakfast isn’t always simple. But with eggs with spinach: easy and healthy spinach egg casserole for breakfast, you have a delicious, protein-packed meal that keeps you energized and satisfied.
If you’re looking for a quick, wholesome breakfast that’s also low in carbs, high in protein, and bursting with flavor, this spinach egg casserole is a perfect choice. Made with fresh vegetables, fluffy eggs, and aromatic seasonings, this dish is easy to prepare and great for meal prep.
Why You’ll Love This Spinach Egg Casserole
✔ Simple & Quick – Requires just a few ingredients and minimal prep time.
✔ Healthy & Nutritious – Packed with protein, vitamins, and antioxidants.
✔ Perfect for Meal Prep – Make ahead and store for a grab-and-go breakfast.
✔ Low-Carb & Keto-Friendly – Ideal for a healthy, balanced diet.
✔ Customizable – Easily add your favorite ingredients like cheese or mushrooms.
Ingredients for Eggs with Spinach: Easy and Healthy Spinach Egg Casserole
Before getting started, gather your ingredients.
| Ingredient | Quantity |
|---|---|
| Eggs | 8 |
| Spinach, washed and chopped | 1 bunch |
| Olive oil | 1 tbsp |
| Onion, diced | ¼ cup |
| Red bell pepper, diced | ¼ cup |
| Garlic cloves, minced | 3-4 |
| Salt and black pepper | To taste |
Optional Add-Ins for Extra Flavor
Want to switch things up? Try adding:
- Crumbled feta or shredded cheese for a creamy texture.
- Chopped mushrooms or zucchini for extra fiber.
- A pinch of chili flakes for a spicy kick.
- Cooked turkey or chicken for additional protein.
Step-by-Step Instructions
1. Preheat the Oven
- Set your oven to 350°F (175°C).
- Lightly grease a baking dish with olive oil to prevent sticking.
2. Sauté the Vegetables
- In a skillet over medium heat, warm the olive oil.
- Add the diced onions and red bell peppers, cooking until softened (about 5 minutes).
- Stir in the minced garlic and cook for another minute until fragrant.
3. Cook the Spinach
- Add the chopped spinach to the skillet and stir until it wilts completely (about 2 minutes).
- Remove from heat and set aside.
4. Whisk the Eggs
- In a large bowl, crack the 8 eggs and whisk until fully combined.
- Season with salt and black pepper to taste.
5. Combine and Bake
- Add the sautéed vegetables to the beaten eggs and stir to combine.
- Pour the mixture into the greased baking dish, spreading it evenly.
- Bake for 20-25 minutes, or until the eggs are fully set and the top has a light golden color.
6. Serve and Enjoy!
- Let the casserole cool for a few minutes before slicing.
- Serve warm and enjoy your healthy breakfast!
Health Benefits of Spinach Egg Casserole
1. High in Protein & Keeps You Full
Eggs are a complete protein source, helping with muscle growth and keeping you full for longer.
2. Loaded with Vitamins and Antioxidants
Spinach is rich in vitamin A, vitamin C, iron, and folate, supporting immunity and digestion.
3. Supports Weight Loss & Low-Carb Diets
This casserole is low in carbs and high in protein, making it perfect for keto and weight loss diets.
4. Boosts Brain Function
Eggs contain choline and omega-3 fatty acids, which improve memory and focus.
Best Ways to Serve Spinach Egg Casserole
Pair your fluffy and delicious egg casserole with:
✔ Avocado slices for extra creaminess.
✔ A fresh side salad for added fiber.
✔ Whole-grain toast for a heartier meal.
✔ A drizzle of hot sauce for a spicy kick.
Pro Tips for the Best Spinach Egg Casserole
✔ Use fresh spinach for the best flavor and texture.
✔ Let the casserole rest for a few minutes before slicing to help it set.
✔ Avoid overcooking—remove from the oven as soon as the eggs are set.
✔ Make it dairy-free by skipping cheese and using coconut or almond milk.
Frequently Asked Questions (FAQs)
1. Can I make this spinach egg casserole ahead of time?
Yes! You can store it in the fridge for up to 4 days and reheat as needed.
2. Can I freeze this casserole?
Absolutely! Freeze in individual portions and reheat in the oven or microwave.
3. Can I add cheese to this recipe?
Yes! Feta, cheddar, mozzarella, or gouda all work beautifully.
4. How do I reheat leftovers?
Reheat in the microwave for 1-2 minutes or in the oven at 300°F (150°C) for 10 minutes.
5. Can I add meat to this casserole?
Definitely! Try cooked turkey, bacon, sausage, or shredded chicken for extra protein.
6. How do I know when the casserole is fully cooked?
The eggs should be firm and no longer jiggly in the center. You can insert a knife—if it comes out clean, it’s done!
Final Thoughts
This eggs with spinach: easy and healthy spinach egg casserole for breakfast is a perfect meal prep dish that’s nutrient-rich, flavorful, and filling. Whether you’re looking for a quick weekday breakfast or a weekend brunch option, this casserole is simple, delicious, and packed with health benefits.
Print
Eggs with Spinach: Easy and Healthy Spinach Egg Casserole for Breakfast
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
This spinach egg casserole is a healthy, protein-packed breakfast that’s easy to make and perfect for meal prep. Loaded with fresh spinach, eggs, onions, and bell peppers, this casserole is fluffy, flavorful, and full of nutrients to keep you energized throughout the day.
Ingredients
- 8 large eggs
- 1 bunch fresh spinach, washed and chopped
- 1 tbsp olive oil
- ¼ cup onion, diced
- ¼ cup red bell pepper, diced
- 3–4 garlic cloves, minced
- Salt and black pepper, to taste
Instructions
- Preheat Oven: Set your oven to 350°F (175°C) and lightly grease a baking dish with olive oil.
- Sauté Vegetables: In a skillet over medium heat, warm the olive oil. Add the diced onions and red bell peppers, cooking until soft (about 5 minutes). Stir in the minced garlic and cook for another minute until fragrant.
- Cook the Spinach: Stir in the chopped spinach and cook until wilted (about 2 minutes). Remove from heat.
- Whisk the Eggs: In a large bowl, beat the eggs and season with salt and black pepper.
- Combine & Bake: Add the sautéed vegetables to the beaten eggs and mix well. Pour into the greased baking dish and bake for 20-25 minutes, or until fully set and golden on top.
- Serve & Enjoy: Let the casserole cool slightly before slicing. Serve warm and enjoy!
Notes
- For extra flavor, add shredded cheese like cheddar or feta.
- To make it spicier, add a pinch of red pepper flakes.
- Store leftovers in the fridge for up to 4 days.
- Reheat in the oven at 300°F (150°C) for 10 minutes or microwave for 1-2 minutes.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American