PF
Delicious homemade frittata in a skillet, garnished with fresh spinach and cheese, perfect for brunch.
Stovetop~20 minComplexity

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.

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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. 1Melt the butter in a large skillet over medium heat. Add the garlic and cook for 1 minute, stirring occasionally, until fragrant.
  2. 2Sprinkle the flour over the melted butter and stir constantly for 2 minutes until the mixture forms a paste that foams and bubbles slightly.
  3. 3Gradually whisk the milk into the flour mixture over 1–2 minutes, stirring constantly to eliminate lumps. Continue cooking over medium heat for 3–4 minutes, whisking often, until the mixture thickens to a gravy-like consistency.
  4. 4Stir in the nutmeg and Parmesan until the cheese melts completely. Add the fresh spinach and cook for 4–5 minutes over medium heat, stirring frequently, until the spinach is wilted and heated through.
  5. 5Create four wells in the creamed spinach by pushing it aside with the back of a spoon. Crack one egg into each well; it is fine if the whites spread slightly. Sprinkle the feta evenly over the top.
  6. 6Reduce heat to medium-low and cover the skillet with a lid. Cook for 8–12 minutes until the egg whites are set and opaque but the yolks remain soft, checking at 8 minutes.
  7. 7Divide the creamed spinach and baked eggs evenly into 4 airtight containers while hot. Allow to cool slightly before sealing.
  8. 8Refrigerate for up to 3 days. Reheat gently on the stovetop over low heat or in the microwave until warmed through.

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

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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.

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