Keto Spinach & Feta Egg Bake – Easy, Flavorful, and Meal-Prep Friendly

This Keto Spinach & Feta Egg Bake is the kind of recipe you’ll want in your back pocket. It’s simple to make, full of flavor, and perfect for busy mornings or lazy weekends. Think creamy eggs, savory feta, tender spinach, and a hint of garlic baked into a sliceable, satisfying dish.

It’s naturally low-carb and gluten-free, but it doesn’t taste like “diet” food. Make it once, and you’ll be adding it to your weekly rotation.

Keto Spinach & Feta Egg Bake – Easy, Flavorful, and Meal-Prep Friendly

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• 10 large eggs
• 1 cup heavy cream (or half-and-half for a lighter texture)
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and well-drained)
• 1 cup feta cheese, crumbled
• 1/2 cup shredded mozzarella (for melt and structure)
• 2 cloves garlic, minced
• 1/4 small red onion, finely diced (optional but adds sweetness)
• 2 tablespoons olive oil or butter
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes (optional for a little heat)
• 1/2 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper
• Butter or oil for greasing the baking dish

Method

 

1. Preheat the oven to 350°F (175°C). Grease a 9x9-inch or 9x13-inch baking dish, depending on how thick you want the slices.
2. Sauté the aromatics. In a skillet over medium heat, warm the olive oil or butter. Add the onion and cook 2–3 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
3. Wilt the spinach. Add the chopped spinach to the pan and sauté 1–2 minutes, just until wilted. If using frozen spinach, make sure it’s squeezed dry before adding to the skillet. Remove from heat.
4. Whisk the egg mixture. In a large bowl, whisk eggs, heavy cream, oregano, red pepper flakes, salt, and black pepper until smooth.
5. Assemble the bake. Spread the spinach mixture evenly in the baking dish. Sprinkle feta and mozzarella over the top. Pour the egg mixture over everything, gently shaking the pan to distribute.
6. Bake. Place on the center rack and bake for 25–35 minutes, depending on pan size, until the center is just set and no longer jiggly. A knife inserted near the center should come out mostly clean.
7. Rest and slice. Let it cool for 5–10 minutes. Slice into squares and serve warm.

What Makes This Special

This egg bake delivers big flavor with minimal effort. The combination of feta and spinach gives a Greek-inspired twist that feels both fresh and comforting.

It’s also highly customizable, so you can swap in favorite veggies or add protein without breaking the keto profile. Most importantly, it reheats beautifully, making it a reliable breakfast or lunch option for days.

Because it uses everyday ingredients and a single baking dish, cleanup is easy. It’s also an excellent way to use leftover greens or herbs.

You get a hearty, protein-packed slice that keeps you full and energized without a carb crash.

Ingredients

• 10 large eggs
• 1 cup heavy cream (or half-and-half for a lighter texture)
• 2 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and well-drained)
• 1 cup feta cheese, crumbled
• 1/2 cup shredded mozzarella (for melt and structure)
• 2 cloves garlic, minced
• 1/4 small red onion, finely diced (optional but adds sweetness)
• 2 tablespoons olive oil or butter
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes (optional for a little heat)
• 1/2 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper
• Butter or oil for greasing the baking dish

Instructions

1. Preheat the oven to 350°F (175°C). Grease a 9×9-inch or 9×13-inch baking dish, depending on how thick you want the slices.
2. Sauté the aromatics. In a skillet over medium heat, warm the olive oil or butter. Add the onion and cook 2–3 minutes until softened.

   Stir in garlic and cook 30 seconds until fragrant.

3. Wilt the spinach. Add the chopped spinach to the pan and sauté 1–2 minutes, just until wilted. If using frozen spinach, make sure it’s squeezed dry before adding to the skillet. Remove from heat.
4. Whisk the egg mixture. In a large bowl, whisk eggs, heavy cream, oregano, red pepper flakes, salt, and black pepper until smooth.
5. Assemble the bake. Spread the spinach mixture evenly in the baking dish.

   Sprinkle feta and mozzarella over the top. Pour the egg mixture over everything, gently shaking the pan to distribute.

6. Bake. Place on the center rack and bake for 25–35 minutes, depending on pan size, until the center is just set and no longer jiggly. A knife inserted near the center should come out mostly clean.
7. Rest and slice. Let it cool for 5–10 minutes.

   Slice into squares and serve warm.

Storage Instructions

• Refrigerate: Cool completely, then store slices in an airtight container for up to 4 days.
• Freeze: Wrap individual pieces tightly and freeze up to 2 months. Thaw overnight in the fridge.
• Reheat: Microwave 45–60 seconds per slice or warm in a 300°F (150°C) oven for 10–12 minutes. Avoid overcooking to keep it tender.

Benefits of This Recipe

• Keto-friendly and satisfying: High in protein and healthy fats with minimal carbs, so it keeps you full and focused.
• Meal-prep gold: Makes multiple servings, reheats well, and tastes great hot or cold.
• Balanced nutrition: Spinach adds fiber, vitamins A and K, and minerals like iron and magnesium.
• Customizable: Works with many low-carb add-ins from meats to other veggies and herbs.
• Quick and simple: Minimal chopping and one baking dish makes it weeknight-friendly.