Spinach & Feta English Muffin Breakfast Casserole

5.0
(3)
3 Reviews

This spinach-and-feta breakfast casserole is a crowd-pleasing dish that makes a perfect centerpiece for your weekend brunch. A mashup between a breakfast sandwich and a strata, this dish layers split English muffins, creamy spinach, crumbled feta and a fluffy egg mixture. With just 20 minutes of prep, this easy-to-make dish offers a stress-free way to kick off your weekend morning.

By
Amanda Stanfield
Amanda Stanfield Headshot
Amanda Stanfield
Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.
EatingWell's Editorial Guidelines
Updated on August 31, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
an image of the Spinach & Feta English Muffin Breakfast "Sandwich" Casserole
Credit:

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Active Time:
20 mins
Total Time:
1 hr 10 mins
Servings:
6
Nutrition Profile:
No Added Sugar Mediterranean Diet Sesame-Free Weight Loss Nut-Free Healthy Pregnancy Soy-Free Vegetarian High-Protein
  • The dish requires only 20 minutes of prep time for a stress-free weekend brunch delight.
  • Spinach supports a healthy heart, bones and immune system.
  • Toasting the English muffins adds a delightful crunchy texture to the casserole.

This Spinach & Feta English Muffin Breakfast Casserole deserves a spot on your brunch menu—or anytime you’re feeding a small crowd. Creamy, protein-rich eggs are elevated in color and flavor with spinach, feta and sun-dried tomatoes that complement the sweet onions and garlic. Fiber-rich whole-wheat English muffins add a heartiness to this dish that will leave you full and satisfied. Keep reading for our expert tips, including ingredient substitutions and additions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Allowing the casserole to set before slicing will ensure everything holds together well.
  • For a crunchy texture, toast the English muffins before assembling the casserole.
  • You can substitute the spinach with kale and add mushrooms, if you prefer.

Nutrition Notes

  • While eggs are known as a great source of protein, that’s not all they bring to this dish. They’re also rich in B vitamins, which are great for your skin and hair, and choline, which can help your memory. Eggs are also one of the few food sources of vitamin D. They even contain an antioxidant that supports eye health. Just make sure you eat the yolk to glean all these benefits. 
  • If you want a vegetable that is rich in numerous nutrients and health benefits, spinach has got you covered. Glowing skin; strong bones; and a healthy heart, immune system and gut: it’s no wonder spinach is considered a top leafy green.
  • Feta’s brininess is its contribution to this dish, along with some protein and calcium. But the reason behind its briny flavor—salt—can be troublesome for those who need to watch their sodium intake. If that’s you, consider reducing the amount of feta or replacing all or some of it with a lower-sodium cheese, like Swiss or goat cheese, both of which will still add a lot of flavor and the cheesy goodness you’re looking for. 
  • Whole-wheat English muffins not only allow for the layering effect in this casserole but also add the power of whole grains. This means they bring fiber to make your gut happy by moving things along and feeding your beneficial gut bacteria.
an image of the ingredients to make the Spinach & Feta English Muffin Breakfast "Sandwich" Casserole

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
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Ingredients

Original recipe (1X) yields 6 servings

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 small yellow onion, finely chopped

  • ½ cup sun-dried tomatoes in oil, finely chopped

  • 1 tablespoon minced garlic (from 3 cloves)

  • 1 (10-ounce) package frozen chopped spinach, thawed and drained

  • 6 ounces reduced-fat cream cheese, softened (about ⅓ cup)

  • 1 cup finely crumbled feta cheese, divided

  • ½ teaspoon ground pepper, divided

  • 12 large eggs

  • 1 cup half-and-half

  • ¼ teaspoon salt

  • ¼ teaspoon crushed red pepper

  • 3 whole-wheat English muffins, split

Directions

  1. Preheat oven to 350°F. Light coat a 9-by-13-inch baking dish with cooking spray.

  2. Heat 1 tablespoon oil in a large skillet over medium heat until shimmering. Add chopped onion; cook, stirring occasionally, until softened and translucent, about 3 minutes. Add chopped sun-dried tomatoes and 1 tablespoon garlic; cook, stirring constantly, until fragrant, about 30 seconds. Add drained spinach; cook, stirring often, until nearly dry and bright green, 1 to 2 minutes. Remove from heat.

    an image of the spinach, onion, sun-dried tomatoes, and garlic cooking in a skillet

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

  3. Transfer ½ cup of the spinach mixture to a medium bowl. Add softened cream cheese, ¾ cup feta, ¼ teaspoon pepper and the remaining 1 tablespoon oil; stir with a rubber spatula until smooth and evenly combined.

  4. In a large bowl, whisk 12 eggs, 1 cup half-and-half, the remaining spinach mixture and ¼ teaspoon each salt, pepper, crushed red pepper and black pepper until combined.

    the egg mixture being whisked next to the cream cheese and feta mixture

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

  5. Pour the egg mixture into the prepared baking dish. Spread the cream cheese mixture over cut sides of 6 English muffin halves (about ¼ cup each); nestle them, cut-sides down, in the egg mixture, forming 2 rows of 3 muffins. Cover the dish tightly with foil.

    an image of the cream cheese and feta mixture being spread over the english muffins

    Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

  6. Bake until the eggs are nearly set, about 25 minutes. Remove the foil and sprinkle the remaining ¼ cup feta between the muffins. Bake until the eggs are fully set in the middle, 15 to 18 minutes. Let rest for 10 minutes before slicing and serving.

To make ahead

Prepare the casserole (through Step 5) up to 1 day in advance. Allow it to reach room temperature while the oven preheats, then bake as directed, adding a few minutes to the cooking time.

Frequently Asked Questions

  • How should I store leftovers?

    Store leftovers in the refrigerator in one or more airtight containers for up to 4 days. To reheat a whole casserole, place it in a 350°F oven for about 20 minutes. If you are heating a single serving, microwave it on High in 30-second intervals until it’s warmed through.

  • Can I freeze Spinach & Feta English Muffin Breakfast Casserole?

    You can freeze the cooked casserole. Portion and place it in freezer-safe containers, label them with an expiration date and they should be good for up to 3 months.

  • How can I tell if the casserole is done baking?

    It’s like testing a cake: Stick a knife into the center of the casserole. If it comes out clean without any ingredients clinging, the casserole is finished cooking.

  • What should I serve with Spinach & Feta English Muffin Breakfast Casserole?

    Our Fresh Fruit Salad is a simple and perfect pairing, and you can’t go wrong serving it with our Make-Ahead Cinnamon Rolls, Strawberry & Yogurt Parfait, or Avocado Toast.

EatingWell.com, December 2024

Nutrition Facts (per serving)

359 Calories
22g Fat
21g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 muffin half and 1 slice egg
Calories 359
% Daily Value *
Total Carbohydrate 21g 7%
Dietary Fiber 3g 12%
Total Sugars 4g
Added Sugars 0g 0%
Protein 21g 42%
Total Fat 22g 28%
Saturated Fat 8g 42%
Cholesterol 398mg 133%
Vitamin A 438µg
Vitamin C 4mg 4%
Vitamin D 2µg
Vitamin E 3mg 22%
Folate 122µg
Vitamin K 204µg
Sodium 762mg 33%
Calcium 281mg 22%
Iron 4mg 22%
Magnesium 68mg 16%
Potassium 513mg 11%
Zinc 3mg 23%
Vitamin B12 1µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers, M.S.
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
EatingWell's Editorial Guidelines
and
Linda Frahm
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.
EatingWell's Editorial Guidelines