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Spinach and Mozzarella Egg Bake

This low-carb and gluten-free Spinach and Mozzarella Egg Bake has spinach, mozzarella, and green onion and just enough egg to hold it together! This tasty breakfast idea is low-carb, Keto, gluten-free, low-glycemic, and South Beach Diet friendly; use the Diet-Type Index to find more recipes like this one.

Click here to PIN this tasty Spinach and Mozzarella Egg Bake.

Spinach and Mozzarella Egg Bake found on KalynsKitchen.com

If you look at my recipe category section for Eggs, you’ll see that I’ve come up with a lot of variations for low-carb breakfast casseroles through the years. I make breakfast casseroles on the weekend, cut into individual servings, and keep in a container in the fridge to eat for breakfast all through the week. I still have favorite breakfast casseroles that I make regularly, but for a while now I’ve been making a variation I’m calling an egg bake. This Spinach and Mozzarella Egg Bake is a similar to a breakfast casserole, but with lots of vegetables, meat, or cheese, and just enough egg to barely hold it together.

This particular egg bake with spinach and a generous amount of mozzarella is something I’ve made at least six times in the last couple of months, so I think it’s officially a favorite.  I love the idea of starting out the day with a big serving of spinach, and this is so delicious you won’t even think about eating something that’s good for you!

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

I use a whole 5 oz. package of organic spinach in this, which is about 4 cups of baby spinach.

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

Saute the spinach just until it’s barely wilted.

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

Then spread it out in a layer in the bottom of the 8 1/2 X 12 casserole dish.

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

Spread a generous layer of cheese over the spinach.

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

No matter what else I’m using, I always add green onions!

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

Pour the beaten eggs over the spinach and cheese.

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]

Then use a fork to “stir” the mixture so the spinach, egg, and cheese is well combined.

Bake about 35 minutes, or until the mixture is set and lightly browned.  Serve hot, or cut into portions to keep in the fridge and microwave for a minute or two for a quick healthful breakfast!

Spinach and Mozzarella Egg Bake found on KalynsKitchen.com

Spinach and Mozzarella Egg Bake


  • 5 oz. organic fresh spinach (4 cups packed)
  • 1-2 tsp. olive oil (depending on your pan)
  • 1 1/2 cups mozzarella (I used a mozzarella blend from Costco; use regular or part-skim Mozzarella, your choice)
  • 1/3 cup thinly sliced green onions
  • 8 eggs, beaten
  • 1 tsp. Spike seasoning (or use any all purpose seasoning mix that’s good with eggs)
  • salt and fresh ground black pepper to taste


  1. Preheat oven to 375F/190C.  Spray an 8 1/2 inch by 12 inch glass or crockery casserole dish with olive oil or nonstick spray.
  2. Heat the oil in a large frying pan, add spinach all at once, and stir just until the spinach is wilted, about 2 minutes.  Transfer spinach to the casserole dish, spreading it around so all the bottom of the dish is covered.  Layer the grated cheese and sliced onions on top of the spinach.
  3. Beat the eggs with Spike Seasoning (or other seasoning mix) and salt and fresh ground pepper to taste.  (I use only a tiny pinch of salt and a few grinds of pepper.)  Pour the egg mixture over the spinach/cheese combination, and then use a fork to gently “stir” so the eggs, spinach, and cheese are evenly combined.
  4. Bake about 35 minutes or until the mixture is completely set and starting to lightly brown.  Let cool about 5 minutes before cutting.  (The egg bake will settle down some as it cools.)  Serve hot.  This is good with sour cream.  I also like a little Green Tabasco Sauce sprinkled on the top.
  5. This can be cut into individual servings to keep in the fridge and microwaved for a quick breakfast during the week.  Don’t microwave longer than 1-2 minutes or the eggs can get slightly rubbery.

Recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe uses a generous amount of cheese, so it’s important to use low-fat mozzarella if you’re making it for the South Beach Diet. With that caution, everything here is a  low-glycemic ingredient and this recipe would be suitable for all phases of South Beach. This is also a great recipe for any other type of Low-Carb eating plan, most of whom would prefer full-fat cheese.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.</>

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Recipe Ideas with Baked Eggs:
Egg White Breakfast Casserole with Sausage, Spinach, and Tomatoes ~ Andrea Meyers
Sausage, Mushrooms, and Feta Baked with Eggs ~ Kalyn’s Kitchen
Jalapeno and Cheese Breakfast Casserole ~ Homesick Texan
Kale, Bacon, and Cheese Breakfast Casserole ~ Kalyn’s Kitchen

Low-Carb and Gluten-Free Spinach and Mozzarella Egg Bake [found on KalynsKitchen.com]
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123 comments on “Spinach and Mozzarella Egg Bake”

  1. Could I use frozen spinach for this? It's hard to find fresh spinach where I live.

    • I haven't made it with frozen spinach but I think it will work. The main concern is the amount of water that's released from the frozen spinach; be sure to press out the water well and maybe "dry" the spinach between a double layer of paper towels. I'd love to hear how it works if you try it.

  2. I was planning to make this for a brunch on Sunday. I was wondering if I made it tonight, would it still be good to be reheated in the oven on Sunday morning?

  3. I don't have any spike seasoning. What can I substitute?? I've read Mrs. Dash, but don't have that either.

  4. Delicious recipe. It became an instant hit with our family. It's a "keeper". Thanks so much.

  5. I can't find Spike seasoning, I live in Cleve. Oh. , where do you think I can find it ?

    • It's often sold near the health foods rather than by the spices, so try that. You can order it from Amazon.com, or just use another all-purpose seasoning blend that's good with eggs.

  6. I sautéed an onion, and 8 oz. sliced fresh mushrooms, and a roasted red pepper. Before I added the eggs, I sprinkled the top with parmesan cheese. I served it for Easter, and one of my guests has a gluten allergy. It was awesome!

  7. Accidentally made this ahead of time because I do another "overnight" casserole. Do you think I can refrigerate it overnight and cook it in the morning? I wasn't thinking, ahhh!!!

    • I'm in Thailand so you might have already decided by the time you see this. I think that will work, but if you can let it come to room temperature before you cook it I would do that.

  8. Can I use a nonstick 8×8 pan, the 9×13 was too thin, I did use egg beaters and very tasty.

    • Yes, you can certainly use a slightly smaller pan if you prefer. I haven't used eggbeaters much, so maybe they don't puff up quite a much as whole eggs. Sorry if I am slow replying to this; I got sick in Thailand and just got home last night!

  9. Amazing!!! Its a rainy day here in Aus and i made 2 of these bakes i didnt have spinach so i used mixed veggies and it was so good, i had 2 slices for lunch, cant wait for my partner to come home and try them he will love it

  10. Hi Kalyn! I had to stop by and comment 🙂 Since pinning this a couple months ago, I have made it about 5 times. I've actually added breakfast sausage each time (Jimmy Deans spicy, cooked/browned and added to the bottom of the 9×13 before I add everything else), and it is so delicious!!! It makes more than enough for 2 dinners, which is great. My husband and I like things spicy, so I also add a ton of crushed red pepper. And the cooking time is perfect – I love how it gets a little browned on top and "crunchy" on the sides. Thanks for the great recipe! It's already on the list again for next week 🙂 – Jill

  11. Lovley,Iam in the u.k and never heard of spike,I used a little spice for a little kick.

    • Hi Nikki; fun to hear from someone in the UK! I like the idea of adding a little spiciness. I don't know if Spike is sold out of the U.S. but you can get it on Amazon.com if that works for you.

  12. Guess what I'm making in the morning! Yep, this recipe. I have all the ingredients in the fridge. Yum, can't wait.

  13. Super recipe approved! Delicious and very nutritious. My husband has diabetes and his diet includes green eggs and vegetables, he loved it, thank you!

  14. Great recipe! It was a perfect way for me to use up some things in the house during our No Spend month! Thanks!

  15. Could you please tell me if you add milk to the eggs when beating them? Thanks

  16. This recipe came across FB recently. I made it this AM and will be making it on a regular basis. I live alone and like that I can have several breakfasts ready to go. A single serving was very filling! Thanks for recipe!!!

  17. Found this recipe to be super easy. Used egg whites instead. Then put in fresh spinach, snacking tomatoes, onions, celery, bell pepper, and Mexican blend cheese since all I had. It was the bomb and rose just nicely. Only thing had to cook like 50 minutes because my oven at 375 was still liquid like. I put all the egg whites I had in that carton. I counted 25 calories per 3 tablespoons. I put in 7 servings of those. So I estimate it to be no more than roughly 200 calories of egg. Nice! Plus all those veggies, plus about 200 calories worth of cheese. Completely low calorie and I love it! Thanks!!!

  18. Made this last night for the week…..ate half last night…guess thats too much lol

  19. I just made this dish this morning and it was delicious! I will be trying more of your recipes now! Thanks!

  20. Hi, I loved it so much that after eating I ate a good portion. It had not happened to me in a long time. Congratulations.

  21. I love this recipe, its so versatile. I make it once a week for my high protein diet. I've substituted steamed broccoli and diced bell pepper along with the recommended green onion….Yum!

  22. this sounds very similar to an omelet i get at a local restaurant. they use onion and bacon and i have them add cooked chicken to the dish; it is divine! i think i'm going to be trying this soon!

  23. Kalyn, loved this recipe. It's going to be a regular in my home from now on. The only thing I changed was I wilted the spinach with coconut oil instead of olive oil. Yummy! Thanks

  24. Very good for those who do lowcarb

  25. Yumm… look like so delicius thaks for sharing

  26. hi! This was delicious!! I have about half of the casserole left over and I don’t want it to go bad. Have you ever tried freezing it? Not sure if it would work.

    • I have frozen it, but it releases a lot of liquid when it’s thawed so I no longer recommend freezing. This will keep at least a week in the fridge (probably longer) so I just refrigerate and reheat some every day or so. Hope that helps.

  27. it looks very tasty and simple to make

  28. Just came across your website and am LOVING it! I can’t wait to start trying these recipes. This is the first one I decided to try. Here’s my dilemma, I have 7 x 11 or 9 x 13 baking dish. I am slightly new to baking and not sure if I can go ahead and use the smaller dish (it looks like there is a good amount of room at the top of the beautiful pics you took) and just adjust the cooking time accordingly. You think this would work?


    • I would probably use the dish that’s slightly larger, maybe add a couple more eggs if you’d like. But either way will work and it’s kind of a personal preference if you’d like a thicker or thinner result. Glad you are enjoying the site!

      • thank you! any recommendations on what to try next? (I know that’s like asking which one of your kids you love the most)

        love cheesy stuff and you have so many good cheesy recipes

        thanks again

      • I can’t give recommendations; there is no way for me to know what appeals to someone else! But if you like cheesy, just enter that word in the search bar and see what catches your eye.

  29. Pingback: Egg White Frittata with Green Chiles and Spinach - Healthy & Vegetarian - Rachel Cooks®

  30. Hi there! I’m going to make this when we have friends stay with us next weekend, could I make it on a Saturday and bake it Sunday morning? 

  31. Pingback: Weekly Meal Plan: Easy Chicken Dinner Recipes - Walking On Sunshine Recipes

  32. Yummy Yummy in my Tummy!! Thanks for the recipe

  33. My new fave breakfast. Top with spaghetti/pizza sauce… tastes like pizza for breakfast! YUM!

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