I don’t know about you but I love a good recipe that is flexible. I’ve been loving egg bakes, casseroles and egg muffins because they’re perfect on their own for a healthy breakfast that you don’t have to think about. I’m not the biggest fan of meal prep for every meal but having something ready in the morning makes life a whole lot easier for me.

The Mediterranean Diet is touted as one of the healthiest around. It has a moderated lifestyle approach and is full of colorful, healthy nutrition. This Mediterranean-inspired breakfast casserole is one of my favorite meal prep recipes for busy weeks. It’s packed with protein, loaded with vegetables, naturally gluten-free, and easy to reheat for quick breakfasts or simple lunches.

I especially love pairing a slice with a simple arugula salad tossed with olive oil and lemon for a light Mediterranean-style lunch that feels nourishing without being heavy.

It’s also incredibly versatile — perfect for brunch gatherings, make-ahead breakfasts, or those weeks when you want healthy meals ready to go in the fridge.

Why You’ll Love This Recipe

High in protein with 14g protein per serving
Naturally gluten-free
Great for meal prep and busy mornings
Packed with Mediterranean-inspired flavors
Easy to customize with extra vegetables
Delicious for breakfast, brunch, or lunch
Reheats well throughout the week

Meal Prep Tips

This breakfast casserole stores beautifully, making it ideal for weekly meal prep.

Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat individual slices in the oven, a skillet, or microwave until warmed through.
Pair with fresh fruit for breakfast or an arugula salad for a balanced lunch.
You can easily swap the spinach for kale or add extra vegetables like mushrooms or zucchini.

→ If you’re wanting to get back to simple, nourishing Mediterranean-style eating without overthinking it, I created a Mediterranean Diet Refresh program that makes it really easy to follow in everyday life. You can access it HERE. And below, let’s get into the recipe first.

What to Serve with Mediterranean Spinach & Feta Breakfast Casserole

This breakfast casserole pairs beautifully with fresh summer sides and simple brunch-style additions. Whether you’re making it for meal prep, hosting brunch, or putting together an easy weekend breakfast, here are some delicious pairings.

Fresh Fruit Pairings

Fresh fruit helps add brightness, fiber, and natural sweetness alongside the savory casserole.

watermelon slices
mixed berries
strawberries
blackberries
raspberries
citrus slices
cherries
peaches
grapes

You could even do a simple Mediterranean-inspired fruit platter with mint leaves and lime juice.

Mediterranean-Inspired Side Dishes

If you want a more Mediterranean-style brunch spread, try serving the casserole with:

cucumber tomato salad
olives
hummus
sliced avocado
roasted potatoes
quinoa salad
tzatziki
fresh herbs
arugula salad with lemon olive oil dressing

Higher-Protein Side Ideas

Want to make brunch even more filling or protein-forward?

Try adding:

turkey sausage
chicken sausage
Greek yogurt parfaits
cottage cheese
smoked salmon
extra eggs
turkey bacon

Fiber-Rich Pairings

Adding fiber alongside protein can help create a more balanced and satisfying meal.

Try:

berries
chia pudding
avocado toast
roasted vegetables
whole grain toast
fruit and nut bowls

If Hosting Brunch

This casserole works especially well for entertaining because you can:

prep it ahead of time
pair it with simple fresh sides
serve it warm or room temperature
create a build-your-own brunch spread

A few simple sides and beverages can make brunch feel elevated without creating a lot of extra work.

Summer Brunch Beverage Pairings

Refreshing Non-Alcoholic Options

sparkling water with lemon and mint
cucumber lemon water
iced herbal tea
iced matcha latte
fresh berry smoothies
watermelon lime agua fresca
citrus infused water

Mediterranean-Inspired Brunch Drinks

iced mint tea
sparkling citrus mocktails
peach basil sparkling water
lemon cucumber spritzers

Coffee Shop Style Pairings

iced vanilla latte
cold brew
iced oat milk cappuccino
honey cinnamon latte
iced chai

Mediterranean Spinach & Feta Breakfast Casserole

Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 6

Nutrition Information (Per Serving)

Calories: 225
Protein: 14g
Carbohydrates: 6g
Fat: 16g

Ingredients

10 eggs
1/2 cup whole milk
2 tablespoons Italian seasoning
2 tablespoons extra virgin olive oil
1/2 red onion, sliced
1 garlic clove, minced
4 cups baby spinach
Sea salt and black pepper, to taste
1 cup cherry tomatoes
1/2 cup feta cheese, crumbled
1 red bell pepper, sliced into rings

Instructions

Preheat the oven to 375°F (190°C) and lightly grease an 11 x 7-inch baking dish.
In a large bowl, whisk together the eggs, milk, and Italian seasoning until fully combined. Set aside.
Heat the olive oil in a skillet over medium heat. Add the sliced onion and sauté for 2 to 3 minutes until softened.
Add the garlic and cook for another 30 seconds until fragrant.
Stir in the spinach along with a pinch of sea salt and black pepper. Cook until the spinach is slightly wilted.
Transfer the spinach and onion mixture to the prepared baking dish. Pour in the egg mixture, then add the cherry tomatoes and feta cheese. Gently stir to combine.
Arrange the red bell pepper rings on top.
Bake for 30 to 35 minutes, or until the eggs are set and the edges are lightly golden.
Allow to cool slightly before slicing into 6 squares. Serve warm and enjoy.

Notes & Modifications

Leftovers: Store leftovers in an airtight container in the refrigerator for up to 3 days.

Dairy-Free Option: Use your favorite unsweetened non-dairy milk in place of whole milk.

No Spinach? Swap the spinach for kale or chopped broccoli

Reheating: Reheat in the oven, microwave, or a skillet on the stovetop until warmed through. You can also air fry.

Make this recipe your own! Enjoy it but it’s important to modify as needed for your own personal nutrition & health needs.

→ If you want a more structured way to bring Mediterranean eating into your routine — from meals to mindset to simple habits — we put together a full refresh program that walks you through it step by step. You can find The Mediterranean Diet Refresh HERE.