I love making this Spinach White Bean Egg Bake with Feta when I want something wholesome, satisfying, and packed with Mediterranean flavors. With tender spinach, creamy white beans, fluffy eggs, and tangy feta, I get a protein-rich dish that works beautifully for breakfast, brunch, or even a light dinner.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
8 large eggs
¼ cup milk (dairy or unsweetened almond milk)
1 tablespoon olive oil
3 cloves garlic, minced
1 small red onion, finely chopped
3 cups fresh spinach, roughly chopped
1 (15-ounce) can white beans, drained and rinsed
½ cup crumbled feta cheese
½ teaspoon dried oregano
¼ teaspoon red pepper flakes (optional)
Salt and freshly ground black pepper to taste
1 tablespoon fresh parsley, chopped (for garnish)
Directions
I start by preheating the oven to 375°F (190°C) and lightly greasing a 9x9-inch baking dish with olive oil or cooking spray.
In a large skillet, I heat the olive oil over medium heat. I sauté the chopped red onion for about 3–4 minutes until softened, then stir in the minced garlic and cook for about 30 seconds until fragrant.
Next, I add the chopped spinach and cook it for 2–3 minutes until wilted, then remove the skillet from heat.
I spread the drained white beans evenly across the bottom of the prepared baking dish and layer the spinach and onion mixture on top.
In a large mixing bowl, I whisk together the eggs, milk, dried oregano, red pepper flakes (if I decide to use them), salt, and black pepper until everything is well combined.
I pour the egg mixture evenly over the vegetables and beans, then sprinkle the crumbled feta cheese across the top.
I bake it for 25–30 minutes, until the eggs are fully set in the center and the top turns lightly golden. After removing it from the oven, I let it cool for about 5 minutes before slicing. I finish it with a sprinkle of fresh parsley and serve it warm.
Servings and Timing
This recipe makes 6 servings.
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Each serving contains approximately 280 calories, making it a balanced, protein-packed option that I enjoy any time of day.
Variations
I sometimes swap the feta for goat cheese for a creamier texture and slightly tangier flavor. If I want extra vegetables, I add chopped bell peppers, sun-dried tomatoes, or mushrooms to the sauté.
When I want more protein, I mix in a little cooked turkey sausage or grilled chicken. For a dairy-free version, I use unsweetened almond milk and simply omit the feta or replace it with a dairy-free alternative.
If I like a stronger Mediterranean twist, I add chopped olives and a squeeze of fresh lemon juice before serving.
Storage/Reheating
I store leftovers in an airtight container in the refrigerator for up to 4 days. For longer storage, I cut the bake into portions and freeze them individually for up to 2 months.
To reheat, I warm a slice in the microwave for 1–2 minutes until heated through. If I prefer a firmer texture, I reheat it in the oven at 325°F for about 10 minutes. From frozen, I let it thaw overnight in the refrigerator before reheating.
FAQs
Can I make this egg bake ahead of time?
Yes, I often prepare it in advance and store it in the refrigerator. I simply reheat individual slices when I am ready to eat.
Can I use frozen spinach instead of fresh?
I can use frozen spinach, but I make sure to thaw and squeeze out excess moisture first to prevent the bake from becoming watery.
What type of white beans work best?
I usually use cannellini beans or great northern beans because they have a creamy texture that pairs perfectly with the eggs.
How do I know when the egg bake is fully cooked?
I check that the center is set and no longer jiggly. I sometimes insert a knife in the middle, and if it comes out clean, it is ready.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free since I do not use any flour or wheat-based ingredients.
Conclusion
I enjoy how this Spinach White Bean Egg Bake with Feta combines simple ingredients into a flavorful, satisfying dish. It is easy to prepare, great for meal prep, and versatile enough to customize based on what I have on hand. Whether I serve it for breakfast, brunch, or a light dinner, it always feels nourishing and delicious.
📖 Recipe:
Spinach White Bean Egg Bake with Feta
- Total Time: 40 minutes
- Yield: 6 servings
- Diet: Vegetarian
Description
A wholesome Mediterranean-inspired egg bake made with tender spinach, creamy white beans, fluffy eggs, and tangy feta—perfect for breakfast, brunch, or a light dinner.
Ingredients
8 large eggs
¼ cup milk (dairy or unsweetened almond milk)
1 tablespoon olive oil
3 cloves garlic, minced
1 small red onion, finely chopped
3 cups fresh spinach, roughly chopped
1 (15-ounce) can white beans, drained and rinsed
½ cup crumbled feta cheese
½ teaspoon dried oregano
¼ teaspoon red pepper flakes (optional)
Salt and freshly ground black pepper to taste
1 tablespoon fresh parsley, chopped (for garnish)
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a 9x9-inch baking dish with olive oil or cooking spray.
- Heat olive oil in a large skillet over medium heat. Sauté the chopped red onion for 3–4 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant.
- Add the chopped spinach and cook for 2–3 minutes until wilted. Remove from heat.
- Spread the drained white beans evenly across the bottom of the prepared baking dish. Layer the spinach and onion mixture on top.
- In a large bowl, whisk together the eggs, milk, oregano, red pepper flakes (if using), salt, and black pepper until well combined.
- Pour the egg mixture evenly over the vegetables and beans. Sprinkle crumbled feta cheese on top.
- Bake for 25–30 minutes, until the eggs are fully set in the center and the top is lightly golden.
- Allow to cool for 5 minutes before slicing. Garnish with fresh parsley and serve warm.
Notes
Substitute feta with goat cheese for a creamier texture.
Add bell peppers, mushrooms, or sun-dried tomatoes for extra vegetables.
Use thawed and well-drained frozen spinach if fresh is unavailable.
Store in an airtight container in the refrigerator for up to 4 days.
Freeze individual portions for up to 2 months and thaw overnight before reheating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice
- Calories: 280
- Sugar: 3g
- Sodium: 420mg
- Fat: 17g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 18g
- Cholesterol: 255mg
