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.

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.