Spinach and Feta Egg Bake for an Easy Keto Breakfast

Looking for an easy keto breakfast bake that’s both healthy and satisfying? This spinach and feta egg bake is just what you need. It’s packed with protein, full of savory flavor, and comes together in one dish without much fuss. Whether you’re meal prepping for the week or need something quick for a weekend brunch, this low carb egg bake recipe is a delicious solution. I’ve made it dozens of times, and it’s always a hit in my household—even with those who don’t typically follow a keto diet.

This egg bake is perfect if you’re watching your carbs but still want something warm, hearty, and comforting in the morning. Each slice is loaded with protein from eggs and bacon, plus a dose of leafy greens from spinach. The feta cheese adds a tangy, salty bite that balances beautifully with the sweetness of the bell peppers. It pairs well with a side of sliced avocado or a few cherry tomatoes for color and freshness. You could even serve it with a keto-friendly muffin if you’re feeling a little extra hungry.

What is Spinach and Feta Egg Bake

Spinach and feta egg bake is a type of crustless breakfast casserole made from whisked eggs, vegetables, cheese, and sometimes a bit of meat—like bacon or sausage. It’s baked in the oven until firm and sliceable, similar to a frittata or quiche (but without the crust). This version uses spinach and feta as its stars, two ingredients that have long been paired together in Greek cuisine.

This kind of breakfast dish has roots in European cooking, where eggs are commonly baked with greens and cheese for a wholesome morning meal. It became more popular with the rise of low carb and ketogenic diets, thanks to its simple ingredient list and high-protein, low-carb profile. If you’ve never tried something like this before, think of it as a breakfast lasagna—just with eggs instead of noodles, and cheese instead of sauce.

Ingredients To Make This Spinach and Feta Egg Bake

Before we go into the step-by-step directions, let’s look at what you’ll need and why each ingredient is important. Understanding what each one does can help if you ever want to swap something out or customize it to your taste.

Eggs – These form the base of the recipe and hold everything together. They also provide a solid amount of protein and healthy fats to keep you full longer.

Spinach – A nutrient-rich green that adds fiber, iron, and color. Fresh spinach works best here, as frozen spinach can make the dish watery unless drained well.

Feta Cheese – Crumbly and salty, feta brings a bold flavor that complements the mild eggs and greens. It melts slightly but still holds some texture in the finished bake.

Bell Peppers – Red, yellow, and orange peppers add a sweet crunch and a pop of color. They also contribute some vitamins and a fresh flavor that balances the richness of the eggs and bacon.

Onion – A small amount of chopped onion adds depth and a hint of sweetness once cooked. It’s a simple way to bring more flavor to the whole dish.

Bacon – Cooked and crumbled bacon adds savory richness and some crunch. It also ups the fat content, which is ideal for those following a keto or low-carb diet.

Garlic Powder – Just a touch enhances the flavor without overpowering the other ingredients. It gives the dish a more complete, seasoned taste.

How to Make a Low Carb Egg Bake with Spinach and Feta

Making this recipe doesn’t require any fancy tools—just a loaf pan and a mixing bowl. Even if this is your first time making a low carb egg bake with spinach and feta, these detailed steps will help you get it right on the first try.

1. Preheat your oven to 350°F (175°C). This gives the oven time to get hot while you prepare everything else. A consistent oven temperature is key for even baking.
2. Crack the eggs into a large mixing bowl and beat them well. You want the yolks and whites fully combined for a uniform texture.
3. Add in the chopped bell peppers, onion, garlic powder, crumbled bacon, and feta cheese. Stir the mixture until everything is evenly distributed. You’ll see little pops of color from the peppers and bacon.
4. Grease a loaf pan with non-stick spray or a bit of butter. This helps the bake come out cleanly after it’s cooked.
5. Lay the fresh spinach leaves evenly across the bottom of the pan. There’s no need to cook them first—they’ll wilt perfectly during baking.
6. Pour the egg mixture over the spinach. Gently spread it with a spoon to make sure the top is even and the ingredients are not bunched up in one area.
7. Bake uncovered for 35 to 40 minutes. You’ll know it’s done when the top looks golden and the center is set. A knife inserted into the middle should come out clean.
8. Let it cool for 5-10 minutes before slicing. This helps it firm up and makes serving easier.
9. Optional: Garnish with freshly chopped parsley or green onions. It’s not necessary, but it makes the dish look prettier and adds a little fresh flavor.

Tips For Making a Spinach and Feta Egg Bake

• Use fresh spinach for best results. Frozen spinach needs to be thawed and squeezed dry to prevent sogginess.
• Cook the bacon ahead of time and let it cool before adding it to the mixture.
• Don’t overbeat the eggs; just mix until the yolks and whites are combined.
• Make sure the loaf pan is properly greased to prevent sticking.
• Let the egg bake cool before cutting—it holds its shape better that way.
• Store leftovers in the fridge in an airtight container for up to 4 days.
• You can reheat individual slices in the microwave for about 30-45 seconds.

Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Yes, but it’s important to squeeze out as much moisture as possible after thawing. If too much water is left, the bake can become soggy. Fresh spinach is quicker and usually tastes better in this recipe, but frozen works in a pinch.

Can I make this egg bake ahead of time?

Absolutely. You can prepare the entire dish, bake it, and store it in the fridge. Just reheat slices as needed. It’s a great option for meal prepping your breakfasts for the week. It also freezes well—just slice it first and wrap individual portions before freezing.

What can I use instead of bacon?

You can skip the bacon altogether or replace it with cooked sausage, turkey bacon, or even chopped ham. If you prefer a vegetarian version, just add more vegetables like mushrooms or zucchini to bulk it up and keep the flavor balanced.

Have you tried spinach and feta egg bake? Then, make sure to rate and review this recipe. I love hearing how it turned out for you, especially if you made any tweaks or added your own favorite ingredients. Breakfast can be simple and still feel special, and I hope this dish becomes a regular in your kitchen too.