- This egg bake can be prepared in advance for an easy breakfast or light meal.
- This dish is packed with protein for a satisfying meal.
- Swap the spinach for kale, Swiss chard or arugula, and the cannellini beans for great northern or navy.
This Spinach & White Bean Egg Bake with Feta is perfect for a weekend breakfast or brunch, or a breakfast-for-dinner meal. It’s packed with protein-rich eggs, milk, cottage cheese and white beans, which add a wonderful creamy, slightly nutty bite. This dish bakes up with a rich custard-like texture, golden on the surface with puffed edges that hold everything together. Spinach adds a fresh earthiness, while the red pepper gives a gentle warmth that lingers lightly, balancing the briny crumble of the feta. This dish is hearty yet light enough for breakfast or brunch with a crisp salad. Keep reading for our expert tips, including why it’s important to make sure the spinach is dry before adding it to the baking dish.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- Make sure the spinach is well-drained and patted dry to prevent excess moisture from diluting the egg mixture.
- Kale, Swiss chard or arugula can replace the spinach, but cook it slightly longer if using heartier greens.
- Substitute the cannellini beans with great northern or navy beans for a similar mild flavor.
- For a creamier texture, blend the cottage cheese and milk before whisking them into the eggs.
Nutrition Notes
- Whole eggs provide a wealth of nutrition, including protein, B vitamins and choline, which is necessary for a healthy nervous system, including your brain. Eggs are one of the few foods that naturally contain vitamin D, which is one of the bone-building nutrients. You’ll even get antioxidants in eggs. Lutein and zeaxanthin are two antioxidants that support healthy vision.
- White beans bring their plant protein and fiber to this egg dish. They also add their antioxidants and energy-boosting carbohydrates, plus potassium, iron and magnesium. Eating beans more often has been linked with a healthier heart and more stable blood sugar.
- Spinach is a nutrient-dense leafy green. By including it in this egg bake, you’ll be adding fiber, calcium, iron, potassium, folate and vitamins A, C and K. Eating spinach regularly has been associated with healthy blood pressure, eyes, bones and digestion, and a reduced risk of cancer.
- Feta cheese is one of the saltier types of cheese. If your body is sensitive to sodium or you need to watch your sodium intake for your blood pressure, consider using less feta in this recipe or swapping it for a lower-sodium cheese, like Swiss or goat cheese.
