Mediterranean Spinach & Feta Breakfast Casserole

/

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 The Body Insight Method program that makes it really easy to follow in everyday life.

 
 




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

  1. Preheat the oven to 375°F (190°C) and lightly grease an 11 x 7-inch baking dish.

  2. In a large bowl, whisk together the eggs, milk, and Italian seasoning until fully combined. Set aside.

  3. Heat the olive oil in a skillet over medium heat. Add the sliced onion and sauté for 2 to 3 minutes until softened.

  4. Add the garlic and cook for another 30 seconds until fragrant.

  5. Stir in the spinach along with a pinch of sea salt and black pepper. Cook until the spinach is slightly wilted.

  6. 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.

  7. Arrange the red bell pepper rings on top.

  8. Bake for 30 to 35 minutes, or until the eggs are set and the edges are lightly golden.

  9. 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.





Explore More

Posts:





THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

A way of learning how food, mindset, habits, lifestyle, and your body's own signals interact — so you can make choices that work for you.

Includes:

  • Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)

  • Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.

  • The Body Insight Method - Learn how to tune into your body & lifestyle to create a wellness plan that works for you. 

  • What’s New (interactive) - A space for our coaches to post weekly topics, reflective thoughts, monthly challenges and more. This is also a place for interaction. You can comment and ask questions to learn more!

  • My Lab (intuitive + interactive) - Your personal space to practice what you’re learning. Check in, reflect and notice what you’re learning and what’s working (or what isn’t). Let the lab provide helpful tips and pattern recognition to support your wellness & mindset goals.

Get The Mind + Body Lab Today!