Healthy Breakfast Casserole with Spinach and Feta
There’s something incredibly satisfying about a hearty breakfast casserole, especially when it’s packed with nutritious ingredients. This Healthy Breakfast Casserole with Spinach and Feta is not only easy to prepare but also bursting with flavors that will keep you fueled throughout the morning. Perfect for brunch gatherings or meal prep for the week, this dish is a delightful way to start your day on the right note. With layers of fresh spinach, creamy feta, and a blend of eggs and milk, it’s a breakfast experience you won’t want to miss.
Why It Works Every Time
The beauty of this Healthy Breakfast Casserole with Spinach and Feta lies in its simplicity. The combination of eggs, milk, and cream creates a fluffy texture, while the spinach adds a wonderful earthiness and nutritional boost. Feta cheese brings a salty, tangy flavor that elevates the entire dish. Plus, this casserole is versatile; you can easily mix in your favorite vegetables or proteins to make it your own. The use of olive oil spray keeps it light and healthy, ensuring you can enjoy it guilt-free.
What to Buy
For this recipe, you’ll need the following ingredients:
- Olive oil spray
- 1 teaspoon olive oil
- 3 shallots, chopped
- 6-ounce bag baby spinach
- 24 large eggs, beaten
- 2 cups 2% milk
- 1/2 cup heavy cream
- 12 ounces feta cheese, crumbled
- 3 scallions, chopped
- 3 plum tomatoes, seeded and diced
- 2 1/2 teaspoons kosher salt
- Black pepper, to taste
Setup & Equipment
Before you dive into cooking, gather the necessary tools:
- Large mixing bowl – for combining the egg mixture.
- Whisk – to beat the eggs and mix the ingredients thoroughly.
- 9×13-inch baking dish – perfect for the casserole.
- Skillet – for sautéing shallots and spinach.
- Spatula – for mixing and serving.
- Oven – preheated to 350°F for baking.
Healthy Breakfast Casserole with Spinach and Feta: From Prep to Plate
Step 1: Prepare the Vegetables
Start by preheating your oven to 350°F. In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped shallots and sauté until they become translucent, about 3-4 minutes. Next, add the baby spinach and cook until wilted, roughly 2 minutes. Remove from heat and allow to cool slightly.
Step 2: Mix the Egg Base
In a large mixing bowl, whisk together the 24 beaten eggs, 2 cups of 2% milk, and 1/2 cup of heavy cream. Add in the kosher salt and black pepper to taste. This creamy mixture forms the base of your casserole.
Step 3: Combine Ingredients
Once the spinach and shallots have cooled, gently fold them into the egg mixture. Add the crumbled feta cheese, chopped scallions, and diced tomatoes. Mix everything together until well combined.
Step 4: Assemble the Casserole
Lightly spray your 9×13-inch baking dish with olive oil spray. Pour the egg and vegetable mixture into the prepared dish, spreading it evenly.
Step 5: Bake to Perfection
Place the casserole in the preheated oven and bake for about 45-50 minutes or until the center is set and the top is lightly golden. A toothpick inserted into the center should come out clean.
Step 6: Cool and Serve
Once baked, remove the casserole from the oven and let it cool for about 10 minutes before slicing. This will help it set further and make for easier serving. Enjoy this Healthy Breakfast Casserole with Spinach and Feta warm, garnished with extra scallions if desired.
Make It Diet-Friendly
If you’re looking to customize this dish to fit specific dietary needs, consider the following options:
- Low-Calorie: Use egg whites instead of whole eggs for a lighter version.
- Dairy-Free: Substitute the milk and heavy cream with almond milk or coconut milk and use a dairy-free cheese alternative.
- Vegetarian: This recipe is already vegetarian-friendly, but you can add more veggies like bell peppers or mushrooms for extra flavor and nutrients.
- Gluten-Free: This casserole is naturally gluten-free, making it a great option for those with gluten sensitivities.
Troubleshooting Tips
If you encounter any issues while making your Healthy Breakfast Casserole with Spinach and Feta, consider the following tips:
- If the casserole is too watery, it may not have baked long enough. Ensure you bake until the center is completely set.
- For a firmer texture, reduce the amount of heavy cream slightly.
- If you find the top browning too quickly, cover the casserole with aluminum foil for the last 15 minutes of baking.
- For even distribution of ingredients, stir the mixture thoroughly before pouring it into the baking dish.
Make Ahead Like a Pro
This Healthy Breakfast Casserole with Spinach and Feta is ideal for meal prep. Here’s how to make it ahead of time:
You can prepare the casserole the night before. Simply follow steps 1 to 3, then cover the baking dish with plastic wrap and refrigerate. In the morning, remove from the fridge while the oven preheats, then bake as directed. Alternatively, you can bake it ahead of time and store leftovers in the fridge for up to four days. Reheat individual portions in the microwave or oven before serving.
Reader Q&A
Can I use other types of cheese?
Absolutely! While feta adds a unique flavor, you can substitute it with goat cheese, mozzarella, or cheddar based on your preference.
How long will leftovers last?
Leftovers can be stored in an airtight container in the refrigerator for up to four days. Reheat portions in the microwave or oven.
Can I freeze this casserole?
Yes, you can freeze the casserole before baking. Just cover it tightly and store it in the freezer for up to three months. When ready to bake, thaw in the refrigerator overnight and then bake as usual.
What can I serve with this casserole?
This casserole pairs beautifully with fresh fruit, a light salad, or even a dollop of Greek yogurt for added creaminess on the side.
More from the Kitchen
If you love this Healthy Breakfast Casserole with Spinach and Feta, you might also enjoy:
- Savory Sweet Potato Breakfast Hash
- Avocado Toast with Poached Eggs
- Quinoa Breakfast Bowls
- Banana Oatmeal Pancakes
Ready to Cook?
Now that you have all the details, it’s time to grab your ingredients and get cooking! This Healthy Breakfast Casserole with Spinach and Feta will not only nourish your body but also bring joy to your breakfast table. Whether you’re feeding a crowd or prepping for the week ahead, this dish is sure to impress and satisfy. Enjoy the fresh flavors and hearty goodness of this delightful breakfast option. Happy cooking!
Healthy Breakfast Casserole with Spinach and Feta
Ingredients
Equipment
Method
- Preheat your oven to 350°F. In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped shallots and sauté until they become translucent, about 3-4 minutes. Next, add the baby spinach and cook until wilted, roughly 2 minutes. Remove from heat and allow to cool slightly.
- In a large mixing bowl, whisk together the 24 beaten eggs, 2 cups of 2% milk, and 1/2 cup of heavy cream. Add in the kosher salt and black pepper to taste.
- Once the spinach and shallots have cooled, gently fold them into the egg mixture. Add the crumbled feta cheese, chopped scallions, and diced tomatoes. Mix everything together until well combined.
- Lightly spray your 9x13-inch baking dish with olive oil spray. Pour the egg and vegetable mixture into the prepared dish, spreading it evenly.
- Place the casserole in the preheated oven and bake for about 45-50 minutes or until the center is set and the top is lightly golden. A toothpick inserted into the center should come out clean.
- Once baked, remove the casserole from the oven and let it cool for about 10 minutes before slicing. Serve warm, garnished with extra scallions if desired.
Notes
- Make this casserole ahead by preparing it the night before and refrigerating.
- Substitute feta with goat cheese or cheddar for a different flavor.
- Store leftovers in an airtight container for up to four days in the fridge.
