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 hearty 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 breakfast recipes? Check these out.
Bacon Cheddar Breakfast Sandwich
Egg, Sausage, and Cheese Breakfast Burrito
Mushroom, Bacon, Spinach and Cheese Breakfast Burrito
- 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.
- In a large bowl, whisk together eggs and milk until well combined.
- 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.
- Pour egg mixture into a 7 x 11 baking dish sprayed with cooking spray. *Special note: I have use a 9x13 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.
- Bake in 350 degree oven for 45 – 50 minutes, or until the center is set.
- Cut into 10 pieces and serve on Thomas Bagel Thins or eat plain.
I used to make these sandwiches to freeze but decided they are too hit or miss when frozen. Sometimes they turn out great other times very watery. However, you can make these ahead of time and just store in the refrigerator all week. Warm up in oven or microwave.
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Judy Felty says
May 26, 2012 at 7:57 amHave 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.
GFC says
May 29, 2012 at 4:03 pmCan 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.
Tammy says
May 29, 2012 at 4:38 pmYes you can use fresh. I think I would saute it first. Let me know how it turns out.
Terri says
May 31, 2012 at 11:25 amI 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!!
Tammy says
May 31, 2012 at 11:29 amTerri 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.
lisa says
June 16, 2012 at 12:05 pmWonder if this might be good to bake in muffin tins? The whole square egg on a round bagel bothers my ocd.
magnoliasouth says
August 7, 2012 at 4:25 pmAch! 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!
Kat says
June 5, 2014 at 1:18 pmHow about you cut out rounds with a cookie or biscuit cutter? Then just eat the left over bits plain on a plate like a regular scramble? Best of both worlds!
magnoliasouth says
August 7, 2012 at 4:16 pmExcellent 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.
Paul Ryan says
February 22, 2014 at 6:30 amPlease put me on your list
Kristin says
June 6, 2014 at 1:12 amSpinach and feta is also one of my favorite combos too! Thank you for a great recipe. I can hardly wait to try it! This will come out healthier and so much cheaper than buying the frozen breakfast sandwiches. I’m sure they taste better too! Thanks again for sharing your recipe.
barbara says
July 20, 2014 at 8:08 pmI have done this for a few years. I have never cooked the spinach. I use Trader Joes organic baby spinach and just chop it up. I also prefer goat cheese to feta in eggs because it’s creamier. Why not use more veggies. I always use green onion, and sometimes red peppers, kale, mushrooms..whatever you like. I always season it with Trader Joes’s 21 seasoning salute, and some turmeric because of it’s anti inflammatory properties. Rather than a Thomas’ English muffin thin, I opt for either a cleaner (whole wheat organic) or no bread at all. It’s really good with green Tabasco for a little spice
Lola Velez says
July 20, 2014 at 10:55 pmI have some fresh baby bok choy. I’m going to experiment.
Jessica says
July 21, 2014 at 11:22 amI’m not a huge fan of feta, but love the idea of this! Is there another milder cheese that might work with this recipe?
Tammy Kresge says
July 22, 2014 at 8:19 amYou can use any cheese you like. Swiss or provolone would be nice.
Kristie says
July 22, 2014 at 5:18 pmWhat a great idea! I love the idea if cooking the eggs at the beginning if the week. Another idea, crumble it up and wrap it in a tortilla and add salsa. For variations you could add mango salsa. I will be trying this out! Thank you!
Trina Donohew says
July 28, 2014 at 12:22 pmI was curious how you came up with this being a 6 PP count. When I plug the recipe into WW, it comes out to 7 PP. It was yummy, either way!