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square of egg baked casserole on white plate
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5 from 11 votes

Breakfast Egg Bake

Make ahead. Freezer friendly. Breakfast on-the-go. Brunch fare. However you use it, breakfast egg bake is a great low carb dish, packed with veggies and flexible to whatever you crave.
Prep Time5 mins
Cook Time18 mins
rest time5 mins
Total Time28 mins
Course: Breakfast, brunch
Cuisine: American, Vegetarian
Servings (change as needed): 6 muffins or squares
Author: Cheryl


  • 6 eggs
  • 1 cup fresh baby spinach, packed
  • 1 cup shredded or grated cheese I use half cheddar, half mozzarella
  • 1 green onion
  • 1/2 red pepper, cut into 3-4 pieces
  • 2 tablespoon chopped fresh parsley (or more) leave out if you don't have any on hand
  • Optional: chopped mushrooms, tomatoes; cooked ham, bacon or sausage; feta, Parmesan or goat cheese.


  • 1/4 teaspoon salt (or more to taste)
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon ground pepper
  • Optional: dried basil, red pepper flakes, fresh or dried thyme, dill, cilantro, 1/4-1/2 tsp Dijon mustard or more


  • HEAT OVEN TO 350F. Spray 7 x 11 pan or 8 x 8 pan with oil or line bottom with parchment for easy clean up. If doubling recipe, use 9 x 13 pan. Note 1 for muffins.
  • PREPARE EGGS: Crack eggs into a medium bowl. Add seasonings and whisk.
  • CHOP VEGETABLES: Add spinach, red pepper, green onion and parsley to food processor. Pulse until finely chopped. Add cheese and pulse 1-2 times to combine. Alternatively, finely chop vegetables. Add vegetable-cheese mixture to eggs.
  • FINISH CASSEROLE AND BAKE: Pour egg-vegetable mixture into prepared pan. If desired, sprinkle a little extra cheese on top. Place in oven and bake 17-19 minutes (for 7 x 11 pan) or just until center no longer jiggles. An instant read thermometer will be at 160F when cooked. If using a smaller pan e.g. 8 x 8, bake about 1-2 minutes longer. Let cool 5 minutes before cutting. Cut into 6 squares and serve. Note 2 to make ahead or freeze.


  1. To make egg muffins (instead of casserole): The ideal baking container is silicone muffin cups, sprayed lightly as the egg muffins will pop right out. If you don't have those, use a non stick muffin pan, sprayed with oil. Instead of pouring the egg-vegetable mixture into a pan, divide it among the 6 muffin cups, filling no more than 3/4 full. Add a tsp extra cheese if desired on top of each cup. Bake 15-18 minutes or until set. Baking time will depend on the size of the muffin cups.
  2. Make Ahead:
    • To bake next day: Make casserole. Cover tightly and place in fridge. Bake the next day. If cold from, fridge, casserole will need an extra few minutes to bake. 
    • To store in fridge after baking: Egg casserole can be stored in the fridge, covered, for 4-5 days. Slice and warm individual squares for 30 seconds in microwave. Or warm full casserole at 350F, covered, for 15 minutes or until heated through.
    • To freeze, Cut casserole into squares and place them on flat pan in a single layer. Put in freezer to flash freeze for about 40 minutes. Transfer squares to a ziploc bag or sealed container to freeze for up to 2 months. To reheat, wrap individual square or muffin in paper towel and heat for 45 seconds. Check, then add more time as needed in 10 second intervals. Once you know what works for you, memorize it for next time!
Nutrition value estimates are for 1 square (1/6 of pan) or 1 muffin, not including optional  ingredients you might want to add. 
Calories: 144kcal | Carbohydrates: 2g | Protein: 11g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 183mg | Sodium: 282mg | Potassium: 135mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1338IU | Vitamin C: 16mg | Calcium: 167mg | Iron: 1mg