Spinach, Feta, and Tomato Egg Bake

Embrace all-day breakfast vibes with this "eggstraordinary" baked dish!

It can be challenging to eat a variety of vegetables first thing in the morning. But, this dish can serve as a canvas for your colorful culinary creations. The more colors in your meals, the more diverse your nutrient intake. A good rule of thumb is to aim to include a minimum of three different colorful vegetables in every dish to optimize your phytonutrient intake.

Make this dish hearty with a side of whole-grain bread, salad, or fresh fruit. Cook it once and enjoy it for breakfast, lunch, or dinner!

Makes: 3 servings
Serving Size: ⅓ egg bake
Prep Time: 5 minutes
Cook Time: 35 minutes

Ingredients for spinach, feta, and tomato egg bake

  • 6 large eggs
  • 3oz reduced fat feta cheese
  • 1 tbsp olive oil
  • ⅓ cup red onion
  • 2 gloves garlic
  • 5 cups raw baby spinach
  • ¼ tsp salt
  • 1 Roma tomato

Directions for spinach, feta, and tomato egg bake

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a small bowl, dice onions and chop garlic. Set aside.
  3. In a large frying pan on medium-high heat, add oil, garlic, and onions. Cook until onions are translucent—approximately 2 minutes.
  4. Add spinach to the pan mixture. Cook until wilted. Then, add feta cheese. Mix until fully incorporated.
  5. In a large bowl, crack, and whisk eggs. Combine pan mixture into eggs. Add salt and mix until combined.
  6. Pour mixture into an 8x8 oven pan. Top with sliced tomatoes. Bake for 30 minutes.
  7. Remove pan from heat. Allow cooling for 10 minutes. Serve and enjoy!

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Nutrition facts

Per Serving

  • calories: 217
  • carbohydrate: 8g
  • fat: 14g
  • fiber: 3.5g
  • potassium: 269mg
  • protein: 14.5g
  • saturated fat: 4g
  • sodium: 394mg
  • sugar: 2g
Photograph by Melissa Halas. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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