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A wooden cutting board holding thick, clean-cut Spinach and Tomato Egg Bake Squares with a golden cheese top, fresh thyme, and parsley garnish.

Spinach and Tomato Egg Bake Squares

A vibrant, high-protein Mediterranean breakfast casserole packed with wilted spinach, juicy cherry tomatoes, and tangy Greek feta cheese, baked to a golden crust and sliced into neat meal-prep squares.
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Prep Time 15 minutes
Cook Time 30 minutes
Servings: 8
Calories: 185
Ingredients Method Notes

Ingredients
  

  • - 10 large eggs
  • - 1/3 cup whole milk or unsweetened almond milk for dairy-light
  • - 1 tbsp extra virgin olive oil
  • - 5 oz fresh spinach approx. 4 packed cups, roughly chopped
  • - 1 cup cherry tomatoes halved
  • - 1/2 cup Greek feta cheese crumbled
  • - 1 cup shredded low-moisture mozzarella or graviera cheese divided: 1/2 cup inside, 1/2 cup for topping
  • - 1 tsp garlic powder
  • - 1 tsp dried oregano
  • - 1 tsp fine sea salt
  • - 1/2 tsp freshly cracked black pepper
  • - Fresh parsley leaves and thyme sprigs for garnish

Method
 

Prep Oven & Pan:
  1. Preheat oven to 375°F (190°C). Lightly coat an 8x11-inch or 9x13-inch baking dish with extra virgin olive oil.
Sauté Spinach:
  1. Heat 1 tbsp EVOO in a skillet over medium heat. Add chopped spinach and cook for 2–3 minutes until fully wilted. Press firmly with paper towels or a fine strainer to squeeze out all excess moisture.
Whisk Eggs:
  1. In a large bowl, whisk together eggs, milk, garlic powder, dried oregano, salt, and black pepper until smooth and frothy.
Layer Filling:
  1. Evenly scatter wilted spinach, halved cherry tomatoes, crumbled feta, and 1/2 cup of shredded mozzarella across the bottom of the prepared baking dish.
Pour & Top:
  1. Pour egg mixture evenly over the filling. Gently nudge veggies with a fork so eggs cover everything evenly. Sprinkle remaining 1/2 cup mozzarella over the top.
Bake:
  1. Bake uncovered for 25–30 minutes until the center is set and top is golden brown.
Rest & Slice:
  1. Rest for 10 minutes. Cut into clean, neat 2-inch squares. Garnish with fresh parsley leaves and thyme sprigs before serving.

Notes

- Moisture Control: Squeezing the sautéed spinach completely dry and patting cherry tomato halves dry prevents liquid accumulation at the bottom of the pan.
- Storage: Refrigerate in airtight glass containers for up to 5 days.
- Freezing: Flash freeze sliced squares on a parchment sheet for 1 hour before transferring to freezer bags for up to 2 months.