This Spinach & Feta Egg Bake with White Beans is an easy high protein and fiber meal prep breakfast to help you start your day with a healthy meal all week! It’s filled with whole eggs, egg whites, spinach, onion, tomato, garlic, white beans, feta, oregano, and pepper.
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Why You’ll Love Spinach and Feta Egg Bake with White Beans
Breakfast always seems to be the meal that people struggle with to get protein and fiber. This Spinach and Feta Egg Bake with White Beans makes it easy to start your day with a healthy meal high in protein and fiber! Each serving provides 32 grams protein and 6 grams fiber.
This egg bake is high in protein from a mixture of whole eggs and egg whites, plus white beans and feta. The white beans plus the vegetables add fiber. A delicious meal prep breakfast to have all week! Pair with fruit and whole wheat toast for more fiber and carbs for energy.
Ingredients
- Olive oil: healthy oil to sauté vegetables.
- Onion: for flavor and antioxidants.
- Garlic: more flavor and antioxidants.
- Tomato: provides vitamin C, potassium, and fiber.
- Spinach: filled with vitamins A, C, and K, plus iron and folic acid.
- White beans: makes this egg bake high in fiber plus adds extra protein. Cannellini and Great Northern beans are great options for this egg bake.
- Eggs: provide protein plus lots of nutrients, including choline, selenium, and the antioxidants lutein and zeaxanthin.
- Egg whites: add more protein to the whole eggs without the extra fat.
- Oregano and pepper: seasonings for flavor.
- Feta: extra protein and flavor.
How to Make Spinach and Feta Egg Bake with White Beans
In a medium skillet over medium heat, warm olive oil. Add onion and cook for about 3 minutes. Then, add garlic and cook for about 30 seconds. Next, add tomato and spinach. Cook until spinach is wilted to your preference. Remove from heat.
Preheat oven to 375°F. Place 4 oven-safe meal prep containers on a baking sheet. Spray with oil.
Evenly divide canned beans into containers. Top with sautéed vegetables. Then, whisk 2 whole eggs plus ½ cup egg whites to pour into each container. Season each with oregano and pepper. Top with feta (1 ounce or ~ 2 tablespoons per container).
Bake for 35-40 minutes or until the center is set. Enjoy!
Get my favorite meal prep containers here!
Tips
- This egg bake is baked directly in the meal prep containers to make life easier! Store in the refrigerator for abut 4 days. Reheat before eating.
- Mix up the vegetables. Egg bakes are a great way to use up any vegetables you have in your refrigerator or freezer. Bell peppers and mushrooms would be great additions.
- Pair Spinach and Feta Egg Bake with fruit and whole wheat toast for more fiber and carbs for energy!
Try These Meal Prep Recipes Next:
- Cheesy Black Bean Egg Bake
- Red Lentil Egg Bake
- Sweet Potato Breakfast Bowl Meal Prep
- High Protein Cottage Cheese Egg Bites
- High Protein Egg Sandwich Meal Prep
- Savory Quinoa Breakfast Skillet with Edamame & Mushrooms
Spinach and Feta Egg Bake with White Beans
Ingredients
- 1 teaspoon olive oil
- 1 white onion, diced
- 3 garlic cloves, minced
- 1 beefsteak tomato, diced
- 2 cups chopped spinach
- 1 (14.5 ounce) can white beans, drained
- 8 eggs
- 1 cup egg whites
- oregano
- pepper
- 1/2 cup crumbled feta
Instructions
- In a medium skillet over medium heat, warm olive oil. Add onion and cook for about 3 minutes. Then, add garlic and cook for about 30 seconds. Next, add tomato and spinach. Cook until spinach is wilted to your preference. Remove from heat.
- Preheat oven to 375°F. Place 4 oven-safe meal prep containers on a baking sheet. Spray with oil.
- Evenly divide canned beans into containers. Top with sautéed vegetables. Then, whisk 2 whole eggs plus ½ cup egg whites to pour into each container. Season each with oregano and pepper. Top with feta (1 ounce or ~ 2 tablespoons per container).
- Bake for 35-40 minutes or until the center is set. Enjoy!
Notes
- This egg bake is baked directly in the meal prep containers to make life easier! Store in the refrigerator for abut 4 days. Reheat before eating.
- Mix up the vegetables. Egg bakes are a great way to use up any vegetables you have in your refrigerator or freezer. Bell peppers and mushrooms would be great additions.
- Pair Spinach and Feta Egg Bake with fruit and whole wheat toast for more fiber and carbs for energy!
- Get my favorite meal prep containers here!
