Delicious Baked Feta Eggs: A Perfect Low-Carb Brunch Delight

Baked Feta Eggs are a low-carb, Mediterranean-inspired brunch that combines creamy feta with vibrant vegetables.

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Prep Time 15

Cook Time 35

Total Time 50

Servings: 4 servings

Course: Breakfast

Cuisine: Mediterranean

Calories: 320

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Veggies

2 cups Cherry or Grape Tomatoes Adds natural sweetness and moisture; use fresh for best flavor.
1 cup Red Bell Pepper Provides color and crunch; substitute with any sweet bell pepper.
1 medium Red Onion Adds sharpness and depth; can be swapped with white or yellow onion.
3 cloves Garlic Enhances flavor; fresh cloves are recommended for robust taste.
3 cups Baby Spinach Adds nutritional value and color; can use kale or Swiss chard as alternatives.

For the Cheese Mix

1 cup Feta Cheese Creamy and tangy element that binds the dish; use crumbled or block-style.
2 tablespoons Olive Oil Adds richness and helps with roasting; extra virgin preferred for flavor.

For Seasoning

1 teaspoon Dried Oregano Imparts aromatic herbal notes; fresh oregano or thyme can be used additionally.
1 teaspoon Sea Salt Enhances overall taste; adjust based on personal preference.
1 teaspoon Dried Thyme Adds earthy flavor; can be replaced with mixed Italian herbs if unavailable.
1/2 teaspoon Ground Black Pepper Provides mild heat; adjust to taste.
1/4 teaspoon Red Pepper Flakes Introduces spice; omit for a milder dish.

For the Eggs

4 large Large Eggs The central protein source; fresh eggs yield the best results.

Optional Topping

1/4 cup Chopped Fresh Basil or Chives Adds freshness; use any herbs you enjoy for an extra burst of flavor.

Equipment

Oven
Ramekins or Oven-safe Dish
Mixing Bowl

Method

Step-by-Step Instructions for Baked Feta Eggs

Preheat your oven to 400°F (200°C). Gather your ingredients and prepare your baking dishes.
Divide the cherry tomatoes, bell pepper, onion, garlic, and feta among the ramekins or combine in a large dish.
Mix the oregano, sea salt, thyme, black pepper, and red pepper flakes in a bowl and sprinkle over the mixture.
Bake for 25 minutes until vegetables soften and feta bubbles.
Stir the mixture and add spinach, mixing to wilt it into the warm veggies.
Make small wells in the mixture and crack an egg into each well.
Bake for an additional 10 minutes until egg whites set and yolks remain slightly runny.
Allow to cool slightly, then garnish with basil or chives before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 10gProtein: 22gFat: 24gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 210mgSodium: 600mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 1000IUVitamin C: 20mgCalcium: 300mgIron: 2mg

Notes

Feel free to customize with your favorite veggies or herbs for a unique twist on this dish.

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