Baked Spinach & Feta Casserole
Creamy, savory, protein-rich, and packed with spinach and tangy feta, this easy casserole works beautifully for breakfast, brunch, lunch, or a light dinner. Similar spinach-and-feta egg bakes use eggs, spinach, feta, and a creamy dairy component and bake until the center is set.
Ingredients
For the casserole
10 large eggs
5 cups fresh baby spinach, roughly chopped
1 cup crumbled feta cheese
½ cup cottage cheese
½ cup plain Greek yogurt
½ medium onion, finely diced
1 small red bell pepper, diced
2 cloves garlic, minced
1 tbsp olive oil
½ tsp dried oregano
½ tsp garlic powder
¼ tsp black pepper
¼ tsp salt, or to taste
¼ tsp red pepper flakes, optional
½ cup shredded mozzarella, optional
2 tbsp fresh parsley or dill, chopped
1–2 tbsp lemon juice, optional
Optional Mediterranean additions
½ cup halved cherry tomatoes
¼ cup sliced Kalamata olives
2 tbsp chopped green onions
¼ cup chopped mushrooms
Tip: If using tomatoes or frozen spinach, drain excess moisture well. Removing excess liquid helps prevent a watery casserole. Similar egg-bake recipes recommend cooking vegetables first to reduce moisture.
Instructions
1. Prepare the oven
Preheat your oven to 350°F (175°C).
Lightly grease a 9 × 13-inch baking dish with olive oil or nonstick cooking spray.
2. Cook the vegetables
Heat 1 tablespoon olive oil in a large skillet over medium heat.
Add the diced onion and bell pepper. Cook for 4–5 minutes, until they begin to soften.
Add the garlic and cook for another 30 seconds.
Add the fresh spinach and cook for 1–2 minutes, just until wilted.
Remove from the heat and allow the mixture to cool slightly.
3. Prepare the egg mixture
In a large bowl, whisk together:
Eggs
Cottage cheese
Greek yogurt
Garlic powder
Oregano
Black pepper
Salt
Red pepper flakes
Whisk until well combined.
For an especially smooth casserole, you can blend the cottage cheese and yogurt with the eggs before adding the seasonings.
4. Add the spinach mixture
Stir the cooked spinach and vegetables into the egg mixture.
Fold in about ¾ cup of the feta, reserving the remaining feta for the top.
If using tomatoes, olives, mushrooms, or green onions, stir them in now.
5. Fill the baking dish
Pour everything into the prepared casserole dish.
Spread evenly.
Sprinkle the remaining feta and optional mozzarella over the top.
6. Bake
Bake uncovered for approximately 35–45 minutes, or until:
The center is completely set.
The edges are lightly golden.
A knife inserted into the center comes out mostly clean.
Egg casseroles can vary in cooking time depending on the depth of the dish and oven. Similar spinach-and-feta casseroles are commonly baked around 30–50 minutes until set.
7. Rest before slicing
Remove from the oven and let it rest for 10–15 minutes.
Sprinkle with fresh dill or parsley and a little lemon juice before serving.
Serving Ideas
Serve warm with:
Sliced avocado
Fresh tomatoes
Cucumber salad
Greek yogurt
Fresh fruit
Whole-grain toast
Roasted potatoes
A simple Mediterranean salad
For a low-carb meal, serve it with cucumber, tomatoes, avocado, or a leafy green salad instead of bread or potatoes.
Approximate Nutrition
Makes: 6 servings
Approximate per serving:
Calories: 250–280
Protein: 20–22 g
Total fat: 15–18 g
Carbohydrates: 7–9 g
Fiber: 1–2 g
Net carbs: ~6–8 g
Sugar: ~3–4 g
Sodium: ~500–650 mg
Calcium: ~250–350 mg
Nutrition varies depending on the feta, cottage cheese, Greek yogurt, egg size, and optional ingredients used. For comparison, a spinach-feta egg casserole from Anytime Fitness lists 16.5 g protein per serving, while another spinach/feta egg bake provides about 12.9 g protein per serving.
Dietary Information
Gluten-free: Yes, when all packaged ingredients are certified gluten-free.
Low-carb: Yes.
Keto-friendly: Generally yes, depending on your individual carbohydrate target.
Vegetarian: Yes.
Nut-free: Yes, as written. There are no peanuts or tree nuts in this recipe. However, check labels on feta, yogurt, cottage cheese, seasonings, and cooking spray if you’re preparing it for someone with a serious nut allergy.
Contains: Eggs and dairy.
Recipe Q&A
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much water as possible before adding it. Frozen spinach can otherwise make the casserole watery.
Can I use only fresh spinach?
Absolutely. Fresh baby spinach works especially well. Five cups may look like a lot initially, but it shrinks dramatically when cooked.
Can I make this without cottage cheese?
Yes. Replace it with another ½ cup Greek yogurt, ricotta, or additional shredded cheese.
Can I make it without Greek yogurt?
Yes. Use cottage cheese, sour cream, or a small amount of milk instead.
Can I add chicken?
Definitely. Add about 1½ cups cooked, shredded chicken for a heartier high-protein casserole.
Can I add bacon?
Yes. Cook and crumble 4–6 slices of bacon, then stir it into the casserole. Reduce the added salt because bacon and feta are both salty.
Can I use mozzarella?
Yes. Mozzarella gives the casserole a more traditional cheesy finish. Feta provides the stronger Mediterranean flavor.
Why is my casserole watery?
The most common causes are excess moisture from spinach, tomatoes, mushrooms, or frozen vegetables. Cook vegetables first and drain/squeeze them well.
How do I know when it’s done?
The center should no longer jiggle significantly when you gently shake the dish. A knife inserted into the center should come out mostly clean.
Can I prepare it the night before?
Yes. Assemble the casserole, cover it, and refrigerate overnight. Bake the next day. You may need a few additional minutes of baking time because the casserole starts cold.
Can I freeze it?
Yes. Cool completely, cut into individual portions, wrap well, and freeze. Thaw overnight in the refrigerator before reheating for the best texture.
How long does it last in the refrigerator?
Store covered in the refrigerator for about 3–4 days. Reheat individual portions until hot throughout.
Can I make this dairy-free?
Yes, but you’ll need dairy-free feta and yogurt/cottage-cheese alternatives. The flavor and texture will be somewhat different.
Can I make it more spicy?
Yes! Add red pepper flakes, chopped jalapeño, or a little hot sauce.
Can I add tomatoes?
Absolutely. Cherry tomatoes are especially good. Just don’t add too many, and drain them if they’re particularly juicy.
Is this good for meal prep?
Yes. Cut the cooled casserole into portions and refrigerate them individually. It reheats well and is convenient for breakfast or lunch meal prep. Similar spinach-and-feta casseroles are specifically suited to make-ahead and meal-prep use.
Easy Meal-Prep Version
Prep: 15 minutes
Cook: 35–45 minutes
Rest: 10–15 minutes
Total: About 1 hour
Servings: 6
Difficulty: Easy
