
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.
Ingredients
- •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
- 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.
- 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).
- 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.
- 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.
- 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
AI Swap Engine
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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.
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