Baked Spinach and Feta Egg Casserole with Cherry Tomatoes: Your Go-To Healthy Breakfast

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You know that feeling when the house smells like something warm and savory right from the oven? There’s a kind of peace that comes from taking a pause in your day—especially when that pause involves nourishing your body with real food. Maybe you’re trying to make better breakfast choices, or perhaps you’re just looking for a recipe that actually keeps you full until lunch. Whatever your goal, this Baked Spinach and Feta Egg Casserole with Cherry Tomatoes is about to become your morning hero.  Indulge in gourmet dining at home with our Baked Spinach Mushroom Quesadillas

This isn’t just another egg bake. It’s protein-packed, loaded with vegetables, rich with Mediterranean flavors, and—best of all—it fits right into your busy life. Let’s dive into exactly how and why this dish works so well, and how you can make it perfectly every single time.

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Why You’ll Love This Spinach and Feta Egg Casserole

Before we get into the how, let’s talk about the why. This dish checks off so many boxes for anyone looking to eat healthier without giving up flavor—or time.

✔ Quick Prep and Easy Cooking

You only need 15 minutes to prep, and the oven does the rest. It’s ideal for weekdays or lazy weekend mornings alike.

✔ Packed with Nutrients

Spinach, tomatoes, and eggs come loaded with protein, iron, antioxidants, and healthy fats. It’s a satisfying way to fuel your day.

✔ Great for Meal Prep

You can make a batch, store it in the fridge, and have breakfast ready all week. Warm it up or eat it cold—your choice.

✔ Naturally Low in Carbs and Gluten-Free

Perfect if you’re cutting back on carbs or avoiding gluten. No special substitutions required.

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Everything You Need: Ingredients That Work for You

One of the best things about this recipe is its simplicity. You don’t need fancy ingredients, and most of these items are pantry or fridge staples.

Ingredients Table

Ingredient	Amount
Large eggs	10
Fresh spinach	5 ounces (baby or regular)
Cherry tomatoes	7 ounces, halved
Red onion	1 small, diced
Kalamata olives	2 ounces, halved
Feta cheese	2 ounces, crumbled
Extra-virgin olive oil	1 tablespoon
Dried oregano	1 teaspoon
Olive oil spray	For coating the baking dish

Pro Tips:

• Use baby spinach if you want to skip the chopping step.
• Swap in sun-dried tomatoes for a richer, more intense flavor.
• Try goat cheese in place of feta if you like a tangy twist.

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How to Make Your Baked Egg Casserole Step-by-Step

Getting this dish right is about timing, texture, and not overthinking it. Follow these steps, and you’ll have a beautiful, delicious bake ready in under an hour.

Step 1: Preheat Your Oven

• Set the oven to 425°F (220°C).
• Lightly coat your baking dish (glass or ceramic works best) with olive oil spray. This keeps your casserole from sticking.

Step 2: Prep the Veggies

• Halve your cherry tomatoes and olives.
• Dice the red onion.
• Roughly chop the spinach (unless you’re using baby spinach).

Step 3: Whisk the Eggs

• In a large bowl, crack all 10 eggs.
• Whisk until smooth, making sure the yolks and whites are fully combined.
• Stir in the olives and three-quarters of the crumbled feta.

Step 4: Sauté Your Veggies

• Heat the olive oil in a skillet over medium heat.
• Add red onion and sauté for 3–4 minutes until translucent.
• Toss in the cherry tomatoes and oregano. Cook another 2–3 minutes until tomatoes begin to soften.
• Add spinach and cook for 1 minute, just until it wilts.

Step 5: Combine and Transfer

• Remove skillet from heat.
• Gently mix the cooked vegetables into the egg mixture.
• Stir just enough to blend, but don’t let the eggs scramble.

Step 6: Bake

• Pour everything into your prepared baking dish.
• Top with the remaining feta cheese.
• Bake for 22–25 minutes, or until a toothpick comes out clean.

Step 7: Cool and Serve

• Let it rest for at least 10 minutes.
• Slice and serve. This dish is amazing warm, at room temp, or even cold.

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Nutritional Benefits of This Egg Casserole

You’re not just feeding yourself something tasty. You’re giving your body a solid start to the day with whole-food ingredients.

Nutritional Info (Per Serving)

Nutrient	Amount
Calories	~230
Protein	High
Carbs	Low
Fiber	Moderate
Sugar	Low

Serving Size: 6 slices
Total Time: 40 minutes

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Smart Tips for the Perfect Bake Every Time

You can personalize this dish endlessly, but these tips will help you get it just right:

✔ Avoid Overbaking

Eggs cook quickly. Keep an eye on the center—it should be set but not dry. A toothpick or knife inserted in the middle should come out clean.

✔ Go for a Quality Baking Dish

A ceramic or glass dish retains heat well and gives a more even bake.

✔ Mix Up Your Add-Ins

• Add mushrooms, zucchini, or bell peppers for extra veggies.
• Throw in turkey sausage or diced ham if you want more protein.
• Sprinkle in smoked paprika or chili flakes for a spicy edge.

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Creative Variations to Keep It Fresh

It’s easy to fall into a breakfast rut. Luckily, this recipe is incredibly adaptable.

Vegetarian Variations

• Swap feta for goat cheese or ricotta.
• Add roasted red peppers or grated carrots.

Dairy-Free Option

• Omit the cheese or use a plant-based feta alternative.

Boost the Protein

• Add chicken breast, lean sausage, or even quinoa.

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How to Store, Freeze, and Reheat

Refrigeration

• Store in an airtight container for up to 4 days.

Freezing

• Let cool completely before freezing.
• Wrap individual slices in parchment and foil.
• Store for up to 2 months.

Reheating

• Microwave: 1–2 minutes per slice.
• Oven: 350°F for 10–12 minutes to keep it crispy.

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FAQs About Baked Spinach and Feta Egg Casserole with Cherry Tomatoes

Can I make this egg casserole ahead of time?

Absolutely! You can either prep the entire dish and bake it fresh the next day or bake it in advance and reheat when you’re ready to eat.

Is this spinach and feta egg casserole low-carb or keto-friendly?

Yes, it’s naturally low in carbohydrates and high in protein—perfect for low-carb or keto diets.

Can I use frozen spinach?

Yes, but make sure to thaw and squeeze out any excess water, or your casserole will be soggy.

What can I substitute for feta cheese?

Try goat cheese, shredded cheddar, or parmesan. Each adds a different flavor profile.

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A Dish That Fits Every Part of Your Day

You might have come here looking for a better breakfast, but what you’ve found is more than that. This Baked Spinach and Feta Egg Casserole with Cherry Tomatoes is the kind of dish that adapts to your schedule, your tastes, and your nutrition goals.

Whether you’re sharing it at brunch with friends or sneaking a slice between meetings, this recipe offers something truly valuable—real food that feels good to eat. It’s easy, versatile, and built for real life.

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Ready to Try It for Yourself?

If you’ve been looking for a simple yet satisfying way to start your day, this is it. Make a batch, slice it up, and thank yourself tomorrow morning. Don’t forget to bookmark this page, share it with a friend, and leave a comment to let us know how it turned out for you.

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