Baked Spinach and Cheese Egg Casserole

By Muhammad Faizan

Baked Spinach and Cheese Egg Casserole

“A simple, low-carb, high-protein treasure for balanced blood sugar.”

Ingredients

  • 2 cups fresh spinach leaves, washed and chopped

  • 5 large eggs

  • 1 medium onion, finely chopped

  • 1 cup grated cheese (cheddar, mozzarella, or your favorite type)

  • Salt and black pepper, to taste

  • 1 tablespoon olive oil or butter (for sautéing)

Instructions

  1. Preheat Oven:
    Preheat your oven to 375°F (190°C). Lightly grease a baking dish with oil or butter.

  2. Sauté Onions & Spinach:

    • Heat olive oil in a skillet.

    • Add chopped onions and cook until soft and golden.

    • Add spinach and sauté for 1–2 minutes until wilted. Remove from heat and let cool slightly.

  3. Prepare Egg Mixture:

    • In a bowl, whisk together eggs, salt, and pepper.

    • Stir in half of the grated cheese.

  4. Combine:

    • Add the cooked onion-spinach mixture to the eggs and mix well.

    • Pour the mixture into the greased baking dish.

    • Sprinkle the remaining cheese on top.

  5. Bake:
    Bake for 25–30 minutes, or until golden brown and set in the center.

  6. Serve:
    Let cool slightly, slice into squares, and serve warm.

Notes

  • Add chopped garlic or herbs (like dill or parsley) for more flavor.

  • Can be made ahead of time and reheated for breakfast or lunch.

  • Perfect for a low-carb or keto-friendly diet.

Tips

  • Want a lighter version? Use low-fat cheese or fewer yolks.

  • For extra texture, add diced bell peppers or zucchini.

  • You can line the dish with parchment paper for easier removal.

Servings

  • Makes 4 servings.

Nutritional Info (Per Serving, approx.)

  • Calories: 210 kcal

  • Protein: 16 g

  • Fat: 15 g

  • Carbs: 4 g

  • Fiber: 1 g

  • Sugar: 1 g

Health Benefits

  • 🥚 Eggs: Provide sustained energy and regulate blood sugar.

  • 🥬 Spinach: Rich in magnesium and fiber — helps with insulin sensitivity.

  • 🧀 Cheese: Adds calcium and protein without spiking blood sugar.

  • 🧅 Onions: Contain antioxidants that may help reduce blood sugar levels.

Q&A

Q: Can I use frozen spinach?
A: Yes, just thaw it and squeeze out excess water before using.

Q: How long will it last in the fridge?
A: Up to 3 days in an airtight container.

Q: Can I make this dairy-free?
A: Yes — replace cheese with a dairy-free alternative or nutritional yeast.

Q: Is it good for diabetics?
A: Yes — it’s low in carbs and rich in protein and fiber, making it a blood sugar–friendly meal.

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