This Feta and Spinach Egg Bake is a healthy, protein-packed twist on the classic Greek dish – Spanakopita. Loaded with spinach, herbs, creamy feta, and fluffy eggs, it’s hearty, flavorful, and perfect for meal prep. Bake once, then slice and enjoy throughout the week for a quick breakfast, lunch, or light dinner that feels fresh and nourishing.
This Egg Bake is a lighter, fuss-free take on the much-loved Greek spinach pie. You still get all the spinach, feta, and herby goodness, but instead of pastry, everything is baked into a fluffy egg base that’s naturally high in protein and so easy to make. It’s got all the savoury, salty, fresh Mediterranean flavours you’d expect, just in a healthier and more convenient way.
The best part? It’s wonderfully versatile. Slice it up for a grab-and-go breakfast, pack it into lunches, or serve it warm with a crisp salad for an effortless dinner. It even tastes amazing cold straight from the fridge, which makes it a total win for meal prep.
It’s also a sneaky way to add more greens into your day. Every bite delivers spinach (hello fibre and vitamins!), protein-rich eggs, and that tangy, creamy feta that makes it all feel so satisfying yet light.
And because I love an easy recipe, this one comes together quickly with ingredients you probably already have in your kitchen. From start to finish, it takes under an hour, but the leftovers will keep you fueled for days – and trust me, you’ll be glad they’re waiting in your fridge.
Why You’ll Love This Feta and Spinach Egg Bake
- High in protein – With a base of fluffy eggs and a good helping of cheese, this bake is packed with protein to keep you feeling satisfied. Protein helps repair muscles, keeps hunger at bay, and makes this veggie-packed dish way more filling than your average bake.
- Packed with greens – Spinach isn’t just for colour! It’s loaded with iron, fibre, and essential vitamins. You’ll love how it brings that classic spanakopita flavour while sneaking in a nutritious boost.
- Meal prep friendly – Life is busy, and this bake has your back. Make it once, slice it into squares, and you’ve got ready-to-eat breakfasts, lunches, or snacks for days.
- Versatile and adaptable – Enjoy it warm or cold, on its own or with a fresh salad. You can easily switch up the herbs or cheeses – this dish works however you want to serve it.
- All the flavors of spanakopita, made simpler – Tangy feta, fresh herbs, and savory spinach give you all the yum of spanakopita, without the pastry or complicated steps.
What Makes This Recipe Healthy?
Eggs = Protein & Nutrients: Eggs provide high-quality protein, vitamins D and B12, and healthy fats that keep you fuller for longer. They’re the backbone of this dish, making it satisfying without being heavy.
Spinach = Vitamins & Fiber: Spinach is rich in iron, vitamin K, and antioxidants, plus it’s low in calories but high in fiber. It adds volume and nutrition without weighing the dish down.
Feta = Calcium & Flavor: Feta provides calcium for strong bones while bringing a tangy, salty bite. A little goes a long way in boosting flavor, so you don’t need much to make the dish taste indulgent.
Herbs = Freshness & Antioxidants: Parsley or dill bring freshness and depth of flavor. They also contain antioxidants and phytonutrients that support overall wellness.
Baked, Not Fried: Instead of frying, everything is baked in the oven with minimal oil. This keeps the recipe light while still delivering that comforting, golden top.
Ingredients Needed
These are the ingredients you’ll need to make this Spinach Egg Bake. You can find the exact measurements in the recipe card at the bottom of this page.
Eggs – The heart of the recipe, eggs provide structure and richness while making the bake fluffy and satisfying. They also deliver protein and essential nutrients that keep this dish nourishing.
All-Purpose Flour – Just a small amount of flour helps the mixture set, giving it body and a texture that’s part quiche, part savory cake. It creates that spanakopita-inspired feel without the pastry.
Baking Powder – A pinch of baking powder makes a noticeable difference, giving the bake a gentle lift so it’s light instead of dense. It helps create that golden, puffed finish.
Spinach – Spinach is the star ingredient, adding color, freshness, and a classic spanakopita flavor. Whether you use fresh or frozen, it brings a boost of vitamins and minerals.
Parsley or Dill – Herbs brighten the dish and balance the richness of the eggs and cheese. Dill adds a traditional Mediterranean note, while parsley keeps it fresh and earthy.
Feta – Crumbly, tangy, and salty, feta is what gives this bake its unmistakable Greek flavor. It melts into the eggs while leaving little creamy pockets throughout.
Cheddar – Cheddar adds melty richness and a beautiful golden top. It balances the tang of feta with a smoother, deeper cheese flavor.
Milk – A splash of milk keeps the eggs creamy and prevents them from turning rubbery. It ensures a soft, tender bake that holds its shape.
Ingredient Substitutions
Eggs: Want a lighter version of this bake? Swap in some egg whites or an egg substitute. The texture will still be fluffy and satisfying, just a little less rich. Perfect if you want something a touch lighter without losing that comforting, baked feel.
All-Purpose Flour: Whole wheat flour brings extra fiber and a subtle, nutty flavor, adding a wholesome twist to every bite. Gluten-free flour keeps the bake friendly for anyone avoiding gluten, while still giving you that soft, golden-baked goodness.
Spinach: Kale or Swiss chard are brilliant alternatives here. They offer slightly different flavors – kale being a bit earthy, Swiss chard a little sweeter – while keeping all the nutrient-packed green goodness you want in a nourishing bake.
Feta: Goat cheese adds a creamy, tangy note that pairs beautifully with the greens, while cottage cheese keeps it mild, fresh, and extra high in protein. Either choice will melt into the bake perfectly, giving each bite that comforting cheesy pull.
Cheddar: Mozzarella gives that irresistible stretch and a gentle, mellow flavor, while Gouda adds a smoky, rich depth. Both cheeses melt into golden perfection on top, making each slice as delicious to look at as it is to eat.
Note: Substitutions may affect texture or flavour, so you may need to slightly adjust quantities to maintain the best consistency.
Equipment Needed
- Large Mixing Bowl – Perfect for whisking together your eggs, flour, and milk.
- Whisk – Helps combine everything smoothly without lumps.
- Sharp Knife & Cutting Board – For chopping spinach and herbs quickly and easily.
- Cheese Grater – Essential for shredding cheddar so it melts evenly.
- Baking Dish (20 x 20 cm / 9 x 9 in) – The ideal size for a fluffy bake that slices neatly into portions.
- Parchment Paper – Makes lifting out and slicing the bake clean and easy.
How to Make This Feta and Spinach Egg Bake:
Here is a detailed summary of how to make this recipe. I’ve also included some photos, and you can find the recipe video in the recipe card. At the bottom of this page is a summarized version that can be printed.
Step One:
Preheat the oven to 180°C (350°F). Grease a 20 x 20 cm (9 x 9 in) baking dish and line with parchment for easy lifting later.
Step Two:
Rinse and dry the spinach and herbs. If using frozen spinach, thaw it fully and squeeze out as much water as possible so your bake doesn’t turn soggy.
Step Three:
In a large bowl, whisk together the eggs, flour, baking powder, and milk until smooth. Add a small pinch of pepper, but go light on salt since the cheese adds plenty.
Step Four:
Stir in the spinach, herbs, crumbled feta, and most of the cheddar. Reserve a little cheddar for the top if you’d like a golden, cheesy crust.
Step Five:
Pour the mixture into your prepared dish, smooth the top, and sprinkle with the reserved cheddar. Bake for 35–40 minutes until puffed, golden, and just set in the middle.
Step Six:
Let the bake cool in the pan for 10–15 minutes before slicing. This helps it firm up and makes cutting easier. Serve warm or store for later.
Tips & Notes
- Squeeze your spinach well – Excess liquid can make your bake watery, so give frozen spinach a good squeeze. Bonus: removing extra moisture concentrates the nutrients, giving you a richer, more flavourful dish.
- Cheesy crust option – Sprinkle cheddar on top for a golden, melty crust that’s simply irresistible. For a nutrient boost, mix in a little grated parmesan or a sprinkle of nutritional yeast for a cheesy flavour without overloading on fat.
- Herb variations – Dill brings that classic Mediterranean vibe, while parsley is fresh and bright. Add chives or basil for extra antioxidants and a punch of flavor. Experimenting with herbs not only tastes amazing but also adds a natural vitamin boost.
- Make it lighter – Swap half the cheese for cottage cheese or use low-fat dairy for a leaner, protein-packed version. You can even sneak in a spoonful of Greek yogurt for creaminess and gut-loving probiotics.
- Perfect for meal prep – This bake keeps beautifully in the fridge or freezer, making it a quick, nourishing option for busy days. Reheat or enjoy cold – it’s a versatile, nutrient-rich meal that fuels your body and keeps your taste buds happy.
- Extra nutrient hacks – Toss in finely grated carrots or zucchini for hidden veggies, or sprinkle seeds like pumpkin or sunflower on top for crunch, healthy fats, and extra minerals.
How to Store an Egg Bake
Room Temperature – Best eaten fresh, but can sit covered for up to 2 hours.
Fridge – Store in an airtight container for up to 4 days. Reheat in the microwave or oven, or enjoy cold.
Freezer – Slice into portions, wrap, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I make this gluten-free?
Yes! Swap the all-purpose flour for a gluten-free blend, and the texture will stay very similar.
Can I use frozen spinach?
Absolutely. Just thaw it completely and squeeze out as much liquid as possible before adding to the mix.
Can I prepare it ahead of time?
Yes, this recipe is perfect for meal prep. Bake, slice, and store in the fridge or freezer for easy meals all week.
Can I make this lower in fat?
Yes. Use reduced-fat cheeses or swap half the cheddar for cottage cheese. You’ll still get a creamy, cheesy bake but with fewer calories.
What can I serve it with?
It’s great on its own, but pairs beautifully with a crisp side salad, roasted veggies, or even tucked into a wrap.
Does it taste good cold?
Definitely! This bake is delicious warm, but it also holds up really well chilled, making it ideal for packed lunches or on-the-go snacks.
more healthy meal-prep breakfast ideas
- PB & J Blended Overnight Oats
- Blueberry Cottage Cheese Muffins
- Carrot Cake Baked Oats
- High Protein Quiche
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
Spanakopita Egg Bake
Equipment
- Sharp Knife & Cutting Board
- Cheese grater
- Baking dish (20 x 20 cm / 9 x 9 in)
Ingredients
- 8 Eggs
- 120 g All-Purpose Flour (1 cup)
- ½ tsp Baking Powder
- 100 g Spinach (around 3 cups)
- 20 g Parsley or Dill or a mix (¼ cup)
- 150 g Feta (¾ cup)
- 100 g Cheddar grated (1 cup)
- 125 ml Milk (½ cup)
Instructions
- Preheat oven to 180°C (350°F) and prepare a 20 x 20 cm (9 x 9 in) baking dish.
- In a large bowl, whisk together eggs, milk, flour, and baking powder until smooth.
- Add spinach, parsley or dill, crumbled feta, and most of the cheddar. Stir well.
- Pour into the prepared dish, sprinkle with remaining cheddar, and smooth the top.
- Bake for 35–40 minutes until golden and set in the centre.
- Cool slightly before slicing and serving.
Video
Notes
- Drain spinach well – squeeze out extra water to avoid sogginess.
- Cheesy topping – save a little cheddar for a golden crust.
- Herb swap – parsley, dill, or chives all add fresh flavor.
- Meal prep – stores 4 days in the fridge or 2 months in the freezer.
- Lighter option – replace some cheese with cottage cheese or low-fat dairy.
Nutrition
Let me know in the comments below if you make this Feta and Spinach Egg Bake!
Delicious, highly recommend
Too much cheese. Can skip the cheddar entirely.