Egg & Spinach Casserole (Easy, Healthy & Versatile)
A fluffy, savory baked egg casserole packed with spinach and cheese—perfect for breakfast, brunch, or a light dinner.
 Serves
4–6
 Time
- Prep: 10 minutes
- Bake: 30–35 minutes
- Total: ~45 minutes
 Ingredients
Base
- 8 large eggs
- 2 cups fresh spinach, chopped (or 1 cup frozen, thawed & squeezed dry)
- ½ cup milk (or almond milk / oat milk)
- 1 cup shredded cheese (cheddar, mozzarella, or feta)
- 1 small onion, finely chopped (optional)
- 1 clove garlic, minced (optional)
Seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika or Italian seasoning
Optional Add-ins
- Mushrooms, bell peppers, zucchini
- Cooked turkey sausage or chicken (½ cup)
- 2 tablespoons Parmesan for topping
 Instructions
- Preheat oven to 375°F (190°C). Grease an 8×8-inch baking dish.
- Sauté (optional): Lightly sauté onion and garlic in a pan until soft. Add spinach just until wilted (skip if using frozen).
- Whisk eggs: In a bowl, whisk eggs, milk, salt, pepper, and seasoning.
- Assemble: Spread spinach mixture in the dish. Sprinkle cheese evenly.
- Pour eggs: Carefully pour egg mixture over everything.
- Bake uncovered for 30–35 minutes, until set in the center and lightly golden.
- Rest 5 minutes, slice, and serve.
 Nutrition (Approx. per serving, 1 of 6)
- Calories: ~180
- Protein: ~14g
- Carbs: ~4–6g
- Fat: ~12g
 Nut Information
- Nut-free recipe
- If using almond milk or specialty cheeses, check labels for nut cross-contamination
- Safe for most nut allergies when standard dairy milk is used
 Variations
- Low-carb / Keto: Use heavy cream instead of milk and full-fat cheese
- Dairy-free: Use unsweetened soy or oat milk + dairy-free cheese
- High-protein: Add extra egg whites or lean cooked chicken
- Mediterranean: Use feta, olives, and a pinch of oregano
 Q & A
Q: Can I make this ahead of time?
A: Yes! Assemble, cover, and refrigerate up to 24 hours before baking.
Q: Can I freeze it?
A: Yes. Bake first, cool completely, wrap well, and freeze up to 2 months.
Q: How do I know it’s done?
A: The center should be firm, not jiggly, and a knife should come out clean.
Q: Can I use egg whites only?
A: Yes—use 2 egg whites for each whole egg replaced.
