Spinach Parmesan Baked Eggs Recipe

5 from 2 votes

Now THIS is the right way to start your day!

A few years ago, I discovered baked eggs. Now that I think about it, I don’t know why it took me so long to start making them. After all, eggs are one of those ingredients that can be cooked in a variety of ways. I love them hard-boiled, pan-fried, and poached in vinegary water. So, I don’t know why I never thought to crack them in a ramekin and bake them! Once I discovered these spinach parmesan baked eggs, I was hooked. They were so easy to pull together, and the texture of the creamy, baked yolks completely blew my mind. My life was forever changed, in a great way!

The thing I love most about this recipe? It’s super easy to follow, and it’s even easier to switch things up from time to time. If you have kale or chard on hand, use that instead of spinach. If you’re trying to avoid dairy, no problem! Just skip the parmesan (or, swap in this incredible dairy-free parmesan). And, while the tomatoes are completely tasty, you could swap in any crunchy, raw vegetable like chopped bell peppers. I’ve even used sugar-free, store-bought salsa in a pinch, too. No matter what you do, this recipe turns out delicious every time.

When cooking these spinach parmesan baked eggs, you get to choose whether you want your eggs to be runny or firmly set. After 15 minutes, the egg whites will be mostly set and the yolks will still be runny (similar to an over-medium or a poached egg). But, let them keep cooking for another 5 minutes and you’ll have an egg that’s more comparable to hard-boiled eggs or over-hard eggs. You choose – they’ll be creamy and delicious, no matter what.

Double It Up For Brunch

The other thing I love about these spinach parmesan baked eggs is how easy the recipe is to scale. A few days ago, I had friends coming over for brunch. I wanted to make something healthy and delicious, but didn’t want to spend all morning in the kitchen cooking up a storm. So, I just doubled this recipe and popped it into the oven. I got to hang out with my friends all morning and everyone raved about how good the eggs were.

There’s only one thing you’ll need to watch out for when doubling this recipe. Make sure you give yourself enough space for all the eggs. You really want to make sure that the egg whites cook all the way through, otherwise you end up with those gross clumps of undercooked white. Talk about a turn-off! I would definitely recommend using a 13×9 casserole dish when doubling this recipe. You’ll have plenty of room to make 8 individual divots in the spinach mixture and all of the eggs will cook up perfectly.

Then, just divide the casserole into 8 squares and you’re ready to serve! Everyone gets their own individual egg in a super-low-calorie package. This dish clocks in at only 149 calories, so it’s a perfect way to start your day if you’re trying to keep your daily calories low. You’ll even have a few calories to spare for a mimosa, if you really want to celebrate brunch in style.

5 from 2 votes

Spinach Parmesan Baked Eggs Recipe

Start your day with this low-carb, vegetarian dish that's absolutely wonderful.
Yield 4 people
Serving Size 1 egg with 1/2 cup spinach mixture
Course Breakfast
Cuisine American


  • 2 teaspoons olive oil
  • 2 garlic cloves minced
  • 4 cups baby spinach
  • 1/2 cup parmesan cheese fat-free, grated
  • 4 eggs
  • 1 tomato small, diced small


  • Preheat oven to 350 degrees. Spray an 8 inch by 8 inch casserole dish with nonstick spray.
  • In a large skillet, heat the olive oil on medium heat. Once hot, add the spinach and garlic. Saute until the spinach is wilted. Remove from heat and drain off any excess liquid. Stir in the parmesan cheese and spoon the mixture into an even layer in the casserole dish.
  • Create four small divots in the spinach for the eggs. Crack an egg into each divot. Bake for 15 to 20 minutes or until the egg whites are mostly set. Remove from oven and let cool for about 5 minutes then sprinkle with the tomato. Serve and enjoy!

Nutrition Information

Serving: 1egg with 1/2 cup spinach mixture | Calories: 149kcal | Carbohydrates: 3g | Protein: 12g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 170mg | Sodium: 280mg | Fiber: 1g | Sugar: 1g |
SmartPoints (Freestyle): 3
Keywords Budget-Friendly, Diabetic-Friendly, Keto, Low-Carb, Quick and Easy, Vegetarian

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

We’re all about the full-flavored, super tasty, low-calorie breakfast recipes! Get your fill of traditional breakfast recipes (and more than a few that are plant-based and don’t involve eggs at all) by following us on Facebook or Pinterest.

This post may include affiliate links.

Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

More by Chef Nichole


  1. Made this tonight and it was SO delicious and SO easy. My kids didn’t love it, but tolerated it and it got some spinach in their diet.

  2. Eggs are one of the best things we can eat!
    Also don’t dump the egg shells! Crush them an put them in a flower pot! You will be amazes at the blooms as they live the calcium! Now save the shell like halved an put a little soil in them an add a seed then sprinke a litte water when the seed sprouts put it in your garden to grow ! Into a beautiful plant.

  3. Fail-safe recipe even for a cooking noob like me. I skipped the tomatoes and added more cheese, instead. I think adding small bacon strips will be great, too.5 stars

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating