Key Points
- This Spinach and White Bean Egg Bake with Feta is an easy, make-ahead breakfast packed with nutrients.
- Rich in protein and anti-inflammatory ingredients, this dish is part of the Mediterranean diet.
- Versatile and satisfying, it’s suitable for breakfast, lunch or dinner and stores well in the fridge or freezer.
I was a chronic breakfast regular, often running out the door in the morning without even a protein bar in my pocket. Sure, I was able to stay in bed a little longer, but my energy levels, nutritional goals, and even my mood took a hit throughout the day. If I was going to change my habits, I needed a breakfast option that was nutritionally rich, delicious, and pocket-friendly, all without requiring a time commitment that would totally upend my morning routine.
The egg pastries were the perfect solution. They were hearty but light, endlessly customizable, and generally made enough to last me all week. I’ve tried many combinations, from simple cheese and meat to veggie-filled options, but our Spinach and White Bean Egg Bake with Feta is by far my favorite to date. With all my boxes checked for the perfect breakfast, my morning meal went from an obligation to something to look forward to.
Eggs with Spinach and Baked White Beans with Feta
How to do it
One of the reasons I keep coming back to this recipe is how simple and easy it is to prepare. Plus, it makes six servings, which is enough for me to make breakfast for the entire work week.
To prepare it, start by coating your favorite 8-inch baking dish with cooking spray and preheat your oven to 350℉. Next, place a large skillet on your stove over medium heat, adding half of your oil and your spinach, stirring until wilted. Transfer it to a plate covered with a paper towel to cool.
In the same pan, pour the rest of your oil and add your onion, stirring until softened. Next, transfer your spinach to a paper towel-lined plate. You can then add your onion and sauté until soft, then add your seasonings, stirring for about 30 seconds. Finally, pour in your rinsed white beans and mix. Cook everything for about a minute before removing the pan from the heat and letting it cool for a few minutes.
Back to your spinach, pat it dry with paper towels to ensure as much moisture as possible has been removed. After that, you can combine it with the bean mixture in the pan. Moving on to the eggs, take a bowl or large measuring cup and crack 8 eggs into it. To the eggs, add your cottage cheese, milk and feta before whisking everything together.
Now is the time to come together! Spread the bean and spinach mixture into your baking dish, using a spatula to make sure everything is evenly distributed. From there, you can pour the egg mixture on top, adding the rest of your feta as a final layer. Then put it in the oven until the center is set. I use a toothpick to make sure the center is cooked.
If I don’t like it right away, I let the dish cool completely before cutting it into individual pieces and storing it in an airtight container in the refrigerator. You can even freeze it for up to three months, which is a great option when you know you may not have time to meal prep in the future.
Why I love it
I love egg baked goods for a multitude of reasons, but every flavor combination I’ve tried previously has been either absolutely delicious or truly nutritious, never both at the same time. This recipe solved this conundrum. The tangy feta cheese and earthy spinach struck a perfect balance, and the creaminess of the white beans brought a much-appreciated depth of flavor. Plus, one of my favorite breakfast ingredients, cottage cheese, gave this dish another flavorful element. I found the egg to mixture ratio to be perfect as well: I still tasted the fluffy eggs while still having the other ingredients in each bite.
While this recipe is primarily my favorite breakfast, it also makes a delicious, effortless lunch or dinner. I’m a big fan of breakfast for dinner, and this egg bake is hearty enough for the last meal of the day. I like to pair it with a simple side salad or a serving of roasted vegetables, or I just add a dash of hot sauce and a piece of whole wheat toast and call it a day.
The most impressive thing about this recipe is how it manages to pack so many nutritional benefits into one serving. Not only does this dish align with the Mediterranean diet – a diet considered one of the healthiest in the world – but it has many anti-inflammatory properties. It is rich in protein and calcium and contains no added sugar. Plus, it can help promote healthy weight loss because it’s also low in calories. With all these powerful nutrients in one dish, I couldn’t think of a better way to start my day.
The essentials
Most egg pastries are perfectly good, but this recipe is excellent. Flavorful, rich and super satisfying, this dish is what gets me up in the morning. It’s simple to prepare and stores well in the fridge or freezer, so you always have a meal on hand. Plus, it aligns with the Mediterranean diet and is packed with anti-inflammatory properties, making it a super nutritious option. If you’re looking for a new breakfast staple, look no further than this Spinach and White Bean Egg Bake with Feta. I have a feeling you will love it as much as I do!
Gn Health
