Quick and Easy Spinach & Feta Egg Bake: A High-Protein Breakfast in Under 2 Minutes

Mornings can be hectic, but that doesn’t mean you have to skip a nutritious, delicious breakfast. This spinach and feta egg bake is a high-protein, low-carb option that’s ready in just 90 seconds! Inspired by Starbucks’s popular spinach feta wrap, this recipe delivers all the flavor with fewer carbs and less time in the kitchen.

Why You’ll Love This Recipe

• Fast and Easy: Ready in under 2 minutes—perfect for busy mornings.
• Healthy and Nutritious: Packed with protein, low in carbs, and loaded with veggies.
• Customizable: Add your favorite ingredients or enjoy it as-is.
• Starbucks Flavor at Home: Enjoy the taste of a spinach feta wrap without leaving the house!

Spinach & Feta Egg Bake Recipe

Ingredients:

• 2 large eggs
• Pinch of salt
• Pinch of black pepper
• 1/4 cup fresh spinach, chopped
• 1 sun-dried tomato, chopped
• 2 tablespoons crumbled feta cheese

Instructions:

1. Prepare the Egg Mixture:

• Crack two eggs into a microwave-safe mug or bowl.
• Add a pinch of salt and pepper, then whisk until combined.

2. Add the Veggies and Feta:

• Stir in the chopped spinach, sun-dried tomato, and crumbled feta cheese. Mix with a fork to combine.

3. Microwave the Egg Bake:

• Microwave the mixture on high for 60–90 seconds, or until the eggs are fully set.

4. Serve and Enjoy:

• Carefully remove the mug from the microwave, and let it cool slightly before digging in.

Serving Suggestions

• Starbucks Style: Wrap your egg bake in a low-carb tortilla for a portable breakfast reminiscent of the Starbucks spinach feta wrap.
• On Its Own: Enjoy it straight from the mug for a quick and satisfying start to your day.
• With Sides: Pair it with avocado slices or a side salad for a more complete meal.

Tips for Success

1. Chop Small: Ensure your spinach and sun-dried tomato pieces are finely chopped for even cooking.
2. Watch the Microwave: Cooking times vary, so keep an eye on the egg bake to avoid overcooking.
3. Customize It: Add a pinch of garlic powder, red pepper flakes, or your favorite herbs for extra flavor.
4. Double the Recipe: If you’re feeding more people, simply double the ingredients and use a larger bowl.

Why This Recipe Works

This recipe combines the protein-packed goodness of eggs with the rich flavors of feta and sun-dried tomatoes. The microwave method ensures a quick and effortless cooking process, while the spinach adds a nutritious boost. It’s the perfect breakfast for anyone seeking a healthy, low-carb option that doesn’t skimp on flavor.

This spinach and feta egg bake is proof that healthy breakfasts can be quick, easy, and incredibly satisfying. Whether you’re looking for a grab-and-go option or a sit-down meal at home, this recipe has you covered.

Give it a try tomorrow morning—you’ll wonder how you ever lived without it!

Quick and Easy Spinach & Feta Egg Bake

Try this quick and easy spinach and feta egg bake for a high-protein, low-carb breakfast ready in just 90 seconds! Perfect for busy mornings or meal prep.

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Prep Time 2 minutes mins

Cook Time 2 minutes mins

Course Breakfast, Brunch, Snack

Cuisine American, Greek

Servings 1

Calories 219 kcal

Ingredients

  

1x2x3x

• 2 large eggs
• Pinch salt
• Pinch black pepper
• 1/4 cup fresh spinach chopped
• 1 sun-dried tomato chopped
• 2 tablespoons feta cheese crumbled

Get Recipe Ingredients

Instructions

 

Prepare the Egg Mixture:

• Crack two eggs into a microwave-safe mug or bowl.
• Add a pinch of salt and pepper, then whisk until combined.

Add the Veggies and Feta:

• Stir in the chopped spinach, sun-dried tomato, and crumbled feta cheese. Mix with a fork to combine.

Microwave the Egg Bake:

• Microwave the mixture on high for 60–90 seconds, or until the eggs are fully set.

Serve and Enjoy:

• Carefully remove the mug from the microwave, and let it cool slightly before digging in.

Video

@watchlolita 3 Minute Egg, Spinach and Feta Breakfast Bake 🍳 This is a high protein, low carb copycat of Starbucks’ Spinach and Feta Wrap and SO easy and delicious 💚 14g protein, 4g carbs, 143 calories How to Make It: Ingredients: * 2 large eggs * 1/4 cup fresh spinach, chopped * 1 – 2 sun-dried tomatoes, chopped * 1 tablespoon crumbled feta cheese * S&P, to taste
Instructions: 1. Lightly spray the bottom and sides of a microwave-safe mug with cooking spray. 2. Whisk eggs with salt & pepper the the mug. 3. Stir in spinach, feta, and sun-dried tomatoes 4. Microwave on high for 60-120 seconds, stirring halfway through. Cook time may vary based on your microwave – keep an eye on it! #easyhealthyrecipe #starbucksfetawrap #highproteinbreakfast #lowcarbbreakfast #3minutebreakfast #easyhealthybreakfast #highprotein ♬ original sound – Lolita 🦋

Notes

Serving Suggestions

Starbucks Style: Wrap your egg bake in a low-carb tortilla for a portable breakfast reminiscent of the Starbucks spinach feta wrap.

On Its Own: Enjoy it straight from the mug for a quick and satisfying start to your day.

With Sides: Pair it with avocado slices or a side salad for a more complete meal.

Tips for Success

Chop Small: Ensure your spinach and sun-dried tomato pieces are finely chopped for even cooking.

Watch the Microwave: Cooking times vary, so keep an eye on the egg bake to avoid overcooking.

Customize It: Add a pinch of garlic powder, red pepper flakes, or your favorite herbs for extra flavor.

Double the Recipe: If you’re feeding more people, simply double the ingredients and use a larger bowl.

Nutrition

Calories: 219kcalCarbohydrates: 2gProtein: 16gFat: 16gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 358mgSodium: 528mgPotassium: 184mgFiber: 0.2gSugar: 0.4gVitamin A: 1328IUVitamin C: 2mgCalcium: 225mgIron: 2mg

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