Spinach and Feta Oven Omelet Breakfast Bagel Sandwich

Spinach and Feta Oven Omelet

Spinach is one of my favorite vegetables. I don’t really eat it plain or as a side vegetable but I love to incorporate it into soups, sauces, dips, and other dishes. Most salads I eat are made with baby spinach instead of romaine or any other lettuce.

This Spinach and Feta Oven Omelet recipe originated from one of my cleaning out the freezer and refrigerator sessions. I happened to stumble across a bag of spinach buried deep away in my freezer and a container of leftover feta in the fridge. Have I mentioned that spinach and feta is one of my favorite combos? Well it is.

I decided to combine the discovered ingredients with some eggs and create a healthy oven omelet that could easily be cut into squares for a breakfast sandwich. What better way to start your day than with some spinach.

The result was a heart nutritious breakfast sandwich that is so delicious – especially with the tang from the feta cheese. Did I mention it is only 251 calories and 6 points? Even better!

Looking for more freezer breakfast recipes? Check these out.

Bacon Cheddar Breakfast Sandwich

Egg, Sausage, and Cheese Breakfast Burrito

Mushroom, Bacon, Spinach and Cheese Breakfast Burrito

Spinach and Feta Oven Omelet Breakfast Bagel Sandwich

Serving size: 1 breakfast sandwich

Servings: 10

Approximate nutritional information:

Calories: 251 * Carbs: 28 * Fat: 9 * Protein: 15 * Fiber: 5 * Points +: 6 * Old Points: 5


12 eggs

¾ cup 1% milk

10 ounce package frozen chopped spinach, thawed and well drained

1 cup crumbled feta cheese

Salt and pepper to taste

Cooking spray

10 Thomas Bagel Thins


Preheat oven to 350 degrees.

Step 1. In a large bowl, whisk together eggs and milk until well combined.

Step 2. Stir in the spinach and feta cheese. Salt and pepper to taste **Special note: Please make sure your spinach is very well drained. I usually will thaw overnight in the fridge and then squeeze about 4-5 times through a mesh strainer all the excess water out of the spinach. This is a little bit of a process but worth it.

Step 3. Pour egg mixture into a 7 x 11 baking dish sprayed with cooking spray. *Special note: I have use a 9×13 baking pan before and it works fine. It will give you thinner egg pieces. The baking time, in my experiences, has been around the same no matter if I used a 7 x 11 or 9 x 13 baking pan.

Step 4. Bake in 350 degree oven for 45 – 50 minutes, or until the center is set.

Step 5. Cut into 10 pieces and serve on Thomas Bagel Thins or eat plain.

Freezer Cooking Instructions

I have made this breakfast sandwich a few times now and this is what I found to be the best way to freeze. Once cooled wrap the oven omelet pieces individually and place into a freezer bag to freeze. Freeze the bagel thins separately. Do not assembly these as sandwiches before putting in the freezer because I found the bagels to get really mushy when heated up.

Reheating Instructions

Take oven omelet piece and bagel thin out of the freezer. Warm the bagel thin up just enough to take apart and put in the toaster – about 30 seconds. Warm the spinach and feta oven omelet piece in the microwave for 1 ½ – 2 minutes or until heated through. Assemble together and enjoy!


  1. Judy Felty says:

    Have you ever tried getting the water out of your spinach with a dish towel. You just wrap the spinach in the towel and squeeze it over the sink. It gets it really dry. I saw Rachael Ray do this.

  2. Can you use fresh spinach? I have some fresh that is about to go bad or should I saute it first then put in the rest of the recipe? Thanks.

  3. I loved this ( I ate a piece when i first baked it) THEN the next day HATED it! I froze in squares in freezer took out my bagel lite and took a bite ! ICK the texture was like a sponge and the water poured out of it as i bit down. I sauteed fresh spinach and pressed out water.! DO recommendit foe an egg bake eaten right away! I would add sauteed onion too, and three shakes of Tabasco next time!!

    • Terri thanks so much for your feedback. I have made this a few times and never had that experience. Sorry that you did. Spinach can be really tricky to work with sometimes when freezer cooking. I have only used frozen spinach in this recipe so I can’t speak to using fresh. I will keep that in mind though.

  4. Wonder if this might be good to bake in muffin tins? The whole square egg on a round bagel bothers my ocd.

    • magnoliasouth says:

      Ach! You beat me to it. I was thinking the very same thing and was going to suggest it. It probably would bake a lot faster too and would fit great on a bagel. I’m with you on the OCD part. LOL!

  5. magnoliasouth says:

    Excellent recipe, I’ll have to try it.

    I’m with you though on the spinach salad business! Why use lettuce when spinach is so much more healthy?

    I also substitute spinach in wraps. When I make wraps, I make enough to have several meals. Some wraps require reheating and who wants wilted lettuce? Spinach saves the day because it can be wilted and still taste very good.

  6. Please put me on your list

Share Your Thoughts