PF
Delicious homemade frittata in a skillet, garnished with fresh spinach and cheese, perfect for brunch.
StovetopComplexity

Creamed Spinach Baked Eggs

Creamed Spinach Baked Eggs serve 14g protein and 249 calories per portion—a nutrient-dense breakfast that fuels morning training without excess calories. Quick-preps 4 servings on the stovetop, giving you a vegetable-forward start that sets your daily protein intake on track from meal one.

Rate this recipe:

Ingredients

4 servings
  • Unsalted Butter(30g)
  • Garlic(120g)
  • Flour, All-Purpose, White(30g)
  • Whole Milk(360g)
  • 1/4 tsp salt ($0.02)
  • Nutmeg, Ground(1g)
  • Freshly cracked pepper ($0.03)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Spinach(340g)
  • Egg, Whole, Large
  • Cheese, Feta, Crumbled(57g)

Instructions

  1. 1Preheat the oven to 400ºF. Add the butter and garlic to a skillet and sauté over medium heat for about one minute. Whisk the flour into the melted butter and continue to cook and stir for about two minutes. The butter and flour should form a paste that will foam and bubble as it cooks.
  2. 2Whisk the milk into the butter and flour mixture until there are no lumps. Stir in the salt, nutmeg, and some freshly cracked pepper (about 10 cranks of a pepper mill).
  3. 3Allow the milk to come to a simmer, whisking often, at which point it will thicken to a gravy-like consistency. Whisk in the grated Parmesan until it has melted. Add the frozen chopped spinach (no need to thaw) and continue to stir and cook until it has heated through (about 5 minutes). Taste the creamed spinach and add more salt if needed.
  4. 4Use a large spoon to create four wells in the creamed spinach. Crack one egg into each well. It's okay if the whites run outside of the wells. Sprinkle the crumbled feta over the entire skillet.
  5. 5Bake the spinach and eggs for about 15 minutes in the preheated 400ºF oven, or until the whites are mostly set. Spoon the creamed spinach and an egg into a bowl and serve as is or with toast for dipping.

Nutrition — Per Serving

249

calories

14g

protein

17g

fat

Carbohydrates
26g
Saturated fat
6.0g
Sodium
545 mg
Dietary fiber
2.8g

4 servings per batch · ~250g each

Macro data sourced from USDA FoodData Central

+ Add to Meal Plan

Common questions

How much protein does Creamed Spinach Baked Eggs have per serving?

Each serving provides 14g of protein and 249 calories with 17g fat and 26g carbs. While not extreme in protein, this breakfast option delivers moderate macros in a nutrient-dense package.

How long does Creamed Spinach Baked Eggs take to make?

This is a quick prep breakfast recipe that yields 4 servings per batch on the stovetop. You can prepare multiple breakfast servings at once to streamline your morning routine throughout the week.

Is Creamed Spinach Baked Eggs good for fat loss?

At 249 calories per serving with 14g protein, creamed spinach baked eggs work as a moderate-calorie breakfast option for fat loss when properly portioned. The fiber from spinach supports satiety without excessive calories.

Breakfast Burritos with Beef, Bacon, and Honey

Breakfast Burritos with Beef, Bacon, and Honey

Stovetop · 8 servings

48g protein450 cal14g fat
Complexity
View Recipe →+ Plan
Big Breakfast Power Bowls

Big Breakfast Power Bowls

Oven · 10 servings

51g protein552 cal20g fat
Complexity
View Recipe →+ Plan
Breakfast Burritos with Beef and Eggs

Breakfast Burritos with Beef and Eggs

Stovetop · 8 servings

50g protein500 cal fat
Complexity
View Recipe →+ Plan
Cottage Cheese Egg Breakfast Bakes

Cottage Cheese Egg Breakfast Bakes

Oven · 6 servings

52g protein360 cal9g fat
Complexity
View Recipe →+ Plan