Spinach and Feta Breakfast Egg Casserole

Are you looking for a breakfast recipe that is both nutritious and irresistibly delicious? Look no further than our Spinach and Feta Breakfast Egg Casserole! This dish combines the health benefits of fresh spinach and vibrant veggies with the rich, creamy taste of feta cheese; all enveloped in a fluffy egg base.

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This spinach and feta egg bake is sure to become a favorite in your household, perfect for a leisurely weekend brunch dish or a quick, make-ahead weekday breakfast. Dive in to discover how you can bring this delightful healthy breakfast casserole to your table.

Why You’ll Love This Recipe

• Nutritious and flavorful: Packed with fresh vegetables and feta cheese, this casserole tastes great and provides a wealth of nutrients.
• Easy to make: This recipe is straightforward and requires minimal prep time, making it perfect for both beginners and experienced cooks.
• Versatile and customizable: You can easily switch up the ingredients to suit your personal preferences or dietary needs, whether you want to add more veggies, different cheeses, or even some meat.
• Great for meal prep: This casserole stores well in the fridge and can be reheated quickly, making it an excellent option for preparing meals in advance. This ensures you have a healthy hearty breakfast ready to go throughout the week.

Ingredients

• Extra virgin olive oil: Aim for a good-quality extra virgin olive oil, as it adds a rich, fruity flavor and contains healthy fats essential for overall wellness. Look for brands with a robust aroma and a dark glass bottle to ensure freshness.
• Baby spinach, chopped: Fresh baby spinach is tender and packed with vitamins A, C, and K. When buying, choose vibrant green leaves without any wilting or yellowing for the best taste and nutritional value.
• Red bell pepper: Red bell peppers bring a sweet crunch and a pop of color to your casserole. Select firm peppers with smooth, unblemished skin to ensure they’re ripe and full of flavor.
• Scallions: These add a mild onion flavor and a touch of elegance to the dish. Look for scallions with crisp, bright green tops and white bottoms without any signs of wilting or browning.
• Large eggs: Opt for free-range or organic eggs if possible, as they often have a richer taste and better nutritional profile. Check the carton for cracks before purchasing.
• Milk: Whole milk will lend a creamier texture to your casserole, but you can substitute it with any milk of your choice, including plant-based options for a dairy-free version.
• Fresh parsley: Parsley adds a fresh, herbaceous note to the dish. Choose bright green, perky bunches, and avoid any that are limp or discolored.
• Feta cheese: Crumbled feta cheese provides a tangy, creamy contrast to the other ingredients. For the best flavor, buy high-quality feta made from sheep’s milk.
• Cherry tomatoes: These little gems add bursts of juicy sweetness. Pick cherry tomatoes that are firm, glossy, and deeply colored for maximum flavor.
• Sea salt and black pepper: Use sea salt for its subtle mineral flavor and freshly ground black pepper for a bit of warmth and depth, enhancing the casserole’s overall taste.

Substitutions and Additions

• Extra virgin olive oil: If you do not have extra virgin olive oil, you can substitute it with avocado oil or melted coconut oil, which both add a subtle yet pleasant flavor to the dish.
• Baby spinach: Swiss chard, kale, or even arugula can be substituted for baby spinach. If you prefer a milder taste, consider using fresh green beans.
• Red bell pepper: Yellow or orange bell peppers will provide a similar sweetness and crisp texture. Roasted red peppers can be a great alternative for a more intense flavor.
• Scallions: Shallots or chives make excellent substitutes, providing a similarly mild onion flavor. You can use finely chopped red or yellow onions for a stronger taste.
• Large eggs: If you are looking for a low-cholesterol or egg-free option, substitute large eggs with egg whites or an egg replacer.
• Milk: For a dairy-free option, almond milk, soy milk, or oat milk can be used. Heavy cream or half-and-half will make the casserole richer if you’re looking for a more indulgent version.
• Fresh parsley: Cilantro or fresh dill can be used instead of parsley, offering a different but complementary herbal note.
• Feta cheese: Goat cheese or ricotta cheese are suitable alternatives that maintain a creamy texture. Try crumbled tofu marinated in lemon juice and nutritional yeast for a non-dairy option.
• Cherry tomatoes: Grape tomatoes or sun-dried tomatoes can be used if cherry tomatoes are not available. Regular tomatoes diced into small pieces also work well.

Additions:

• Protein: Add cooked and crumbled sausage, bacon bits, or diced ham for an extra protein boost. For a vegetarian option, consider adding cooked lentils or quinoa.
• Cheese: Beyond feta, try adding shredded cheddar, mozzarella, or parmesan for a different flavor profile.
• Vegetables: To add more vegetables and enhance the nutritional value, incorporate finely chopped broccoli, zucchini, or mushrooms.
• Herbs and Spices: To give your casserole a unique twist, experiment with different herbs like basil, oregano, or thyme and spices such as paprika, chili flakes, or cumin.
• Nuts and Seeds: Adding a handful of toasted pine nuts, sunflower seeds, or pumpkin seeds can introduce a pleasant crunch and additional nutrients.

Instructions

Preheat the oven to 375°F and lightly grease a medium casserole dish with one teaspoon of olive oil.

Place the chopped spinach, red bell pepper, and scallions at the bottom of the prepared baking dish. Season with salt and pepper to taste, then set aside.

Whisk together the eggs, milk, and fresh parsley in a large bowl until smooth and slightly frothy. Season with salt and pepper to taste.

Pour the egg mixture over the vegetables and sprinkle with crumbled feta cheese. Arrange the cherry tomatoes on top and bake for 25-30 minutes or until golden brown and set.

Let the casserole cool for a few minutes before slicing and serving.

Recipe Tips

• Pre-cook vegetables with high water content: If you add vegetables like zucchini or mushrooms, sauté them first to remove excess moisture, preventing the casserole from becoming too watery.
• Cheese variety: For a more complex flavor, consider using a combination of cheeses rather than sticking to just one type.
• Room temperature ingredients: Ensure that the eggs and milk are at room temperature before mixing, as this helps them combine more smoothly and bake evenly.
• Cover the casserole: If you notice the top browning too quickly during baking, cover the dish loosely with foil to prevent burning while the rest of the casserole cooks through.
• Add seasoning gradually: It’s easier to control the final flavor of your casserole if you add salt and pepper in stages – to the vegetables and the egg mixture, and then taste and adjust before baking.
• Test for doneness: Insert a toothpick or knife into the center of the casserole; it should come out clean, and the casserole should be firm to the touch, indicating it is fully cooked.
• Allow to rest: After taking the casserole out of the oven, let it rest for 5-10 minutes. This makes it easier to cut and serve and allows the flavors to meld together.

Serving Suggestions

• Fresh Salad: A simple green salad with mixed greens, cucumbers, and a light vinaigrette adds a refreshing crunch that complements the casserole. You can also opt for a fruit salad featuring seasonal berries, melon, and a drizzle of honey.
• Bread: Serve with slices of crusty sourdough bread or a warm croissant for some added texture and flavor. For a healthy option, consider whole grain or multigrain toast.
• Yogurt: A serving of Greek yogurt topped with honey, nuts, and fresh fruit provides a creamy contrast and is packed with protein.
• Smoothies: Blend together your favorite fruits, a handful of spinach, and some almond milk to create a nutritious smoothie. Smoothies add a vibrant burst of flavor and are a great way to incorporate more fruit into the meal.
• Juices and Coffee: Freshly squeezed orange juice or green juice made from kale, green apples, and a hint of ginger are excellent beverage choices. To complete the breakfast experience, don’t forget to brew your favorite coffee or teapot.

Storage & Reheating

To keep your breakfast casserole fresh, allow it to cool completely before storing. Transfer any leftovers into an airtight container and refrigerate within two hours of cooking. The casserole can last in the refrigerator for up to 4 days. Ensure that it is covered well to maintain moisture and prevent it from drying out.

You can the breakfast casserole can be frozen for later use. After allowing it to cool completely, cut it into individual portions for easy thawing. Wrap each piece tightly in plastic wrap or aluminum foil, then place them all in a large freezer-safe bag or container. Label the container with the date to keep track of its shelf life. Frozen breakfast casserole can be kept in the freezer for up to 2 months.

How to Reheat It

To reheat the leftover breakfast casserole, whether refrigerated or frozen, it’s best to use an oven to maintain its texture and flavor:

• From the Refrigerator: Preheat your oven to 350°F. Place the desired portion of the casserole in an oven-safe dish and cover it with foil. Bake for about 15-20 minutes or until heated through.
• From the Freezer: Thaw the casserole in the refrigerator overnight for best results. Once thawed, follow the same steps as for a refrigerated casserole. If reheating directly from the freezer, preheat the oven to 350°F and bake for 25-30 minutes, covered with foil, until it’s warmed through.

Alternatively, you can use a microwave for quicker reheating. Place the portion of the casserole on a microwave-safe plate and cover it with a microwave-safe lid or a paper towel. Heat on medium power in one-minute intervals, rotating as needed, until it is heated through.

Recipe FAQ

Q: How can I make the casserole dairy-free?

A: To make the casserole dairy-free, you can use plant-based milk such as almond or oat milk and replace the cheese with a dairy-free alternative. Ensure that the dairy-free cheese you select melts well to maintain the desired texture of the casserole.

Q: Can I prepare this casserole in advance?

A: Yes, you can prepare the casserole a day before you plan to bake it. Assemble all the ingredients in your casserole dish, cover it tightly, and refrigerate overnight. This can help save time in the morning. When ready to bake, allow the dish to sit at room temperature for about 30 minutes before placing it in the oven.

Q: What are some protein-boosting options for the casserole?

A: To increase the protein content of your casserole, consider adding cooked sausage, bacon, or diced ham. For a vegetarian option, you could add cooked quinoa or lentils. Additionally, using Greek yogurt instead of some of the milk can boost protein.

Q: What should I do if the casserole is too watery?

A: If your casserole turns out watery, it might be because the vegetables release extra moisture. To prevent this, sauté the vegetables beforehand, ensuring they are well-cooked and moisture-free, before adding them to the egg mixture. You can also add a tablespoon of flour or cornstarch to the egg mixture to help absorb excess liquid.

Q: How can I add more flavor to my casserole?

A: To enhance the flavor of your casserole, consider adding herbs like chopped parsley, chives, or dill. You can also include spices such as paprika, garlic powder, or even a touch of cayenne pepper for a bit of heat. Experimenting with different cheeses can also bring additional depth and complexity to the dish.