Baked Feta Cheese Eggs with veggies is a simple, satisfying breakfast that’s packed with protein and flavor. The salty feta melts into the eggs, while the veggies add a fresh pop of color and nutrients.
Bored of your usual fried or scrambled eggs? Same here! And after seeing the viral baked feta cheese eggs on TikTok, I knew I had to give them a go. But, being a dietitian, I wanted to pack in more veggies to turn it into a balanced, all-in-one breakfast or brunch option.
Plus, I’ve streamlined the process to make everything in one pan — quick, easy, and minimal clean-up.
These feta cheese eggs are eggcellent stuffed in pitas, wrapped in tortillas, or honestly, just straight from the pan. Sure, you could crumble some feta into regular scrambled eggs, but baking them with veggies takes the flavour up a notch and makes it feel a bit more special.
Want more quick and tasty egg dishes? Check out my Air Fryer Egg Bites or Tortilla Egg Cups for more high protein recipe ideas.
Jump to:
- Why This Dietitian Loves This Recipe (And You Will Too!)
- Are Feta Eggs Healthy?
- Macros & Nutrition Information For This Recipe
- Key Ingredients
- Substitutions
- Recipe Variations
- How To Make These Feta Cheese Eggs
- Equipment
- Storage
- Serving Suggestions
- Expert Tips for Making This Recipe
- How to Create a Balanced Meal with These Feta Eggs
- FAQs
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- Baked Feta Cheese Eggs With Veggies
- 💬 Comments
Why This Dietitian Loves This Recipe (And You Will Too!)
- Complete protein source from eggs, providing all essential amino acids
- Rich in calcium and protein from feta cheese, supporting bone health
- Loaded with antioxidants and fiber from colorful vegetables
- Balanced macronutrient profile with healthy fats, quality protein, and complex carbs (when served with whole grain bread)
- One-pan meal (easy clean up) that encourages vegetable consumption at breakfast
- Easily customizable to accommodate seasonal produce and dietary preferences
- Contains choline from eggs, which supports brain health and development - something I chat a lot about in my fertility diet plan post!
Are Feta Eggs Healthy?
Absolutely! Feta cheese eggs are both delicious and nutritious. Eggs are packed with high-quality protein, vitamins, and minerals like B12 and choline, which support brain health. In the past, eggs were often avoided due to their cholesterol content, but current research indicates that, for most healthy individuals, dietary cholesterol from eggs has a minimal impact on blood cholesterol levels and does not increase heart disease risk. In fact, a study published in May in the journal Heart, found that an egg a day just may keep the doctor away!
That said, individuals with genetically high cholesterol (a condition knows as familial hypercholesterolaemia) should still be advised to restrict dietary cholesterol intake and discuss this with their GP or dietitian who knows their medical history.
Macros & Nutrition Information For This Recipe
Please remember though a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices.
I have also previously written about the nuances of calorie counting.
I recommend serving this recipe with a carbohydrate source e.g., a pita pocket or a slice of toast. This will increase the carbohydrate content and (if chosen wisely) may also increase the protein content. Some slices of bread can contain 5-6g of protein per slice. One of my favorites is Dave's Killer Bread.
Key Ingredients
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
- Eggs: Choose fresh, high-quality eggs. Free-range or pasture-raised eggs often have deeper-colored yolks and enhanced nutritional profiles. Room temperature eggs bake more evenly than cold ones.
- Feta Cheese: Traditional Greek feta made from sheep's milk offers the most authentic flavor, but any feta will work well.
- Spinach/Arugula: Fresh is ideal, but frozen spinach can work if needed (just be sure to thaw and drain well). Baby spinach is more tender, while arugula adds a peppery kick.
- Cherry Tomatoes: Look for firm, vibrantly colored tomatoes. If cherry tomatoes aren't in season, roasted red peppers make an excellent sweet alternative.
- Onions: Sweet onions provide a milder flavor, while red onions add a pop of color. Slice them thinly for quicker cooking.
- Olive Oil: Use a good quality extra virgin olive oil for the best Mediterranean flavor.
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
Make this recipe:
- Lower in calories - use a reduced fat feta and swap some of the whole eggs for just egg whites.
- Higher in protein - add in additional egg whites.
- Gluten free - the egg and vegetable mixture is naturally gluten-free. Serve with gluten-free bread or corn tortillas instead of pita.
- Vegetarian - this recipe is vegetarian friendly, but not vegan.
- Dairy-Free - replace the feta with a dairy-free feta alternative.
- Vegan - this is an egg-centered dish, but you could create a similar concept using scrambled tofu, dairy-free feta, and the same vegetables, seasoned with turmeric for color and black salt (kala namak) for an eggy flavor.
- Nut-Free: This recipe is naturally nut-free.
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛
Recipe Variations
Standard Variations:
- Mediterranean Style: Add olives, capers, and roasted red peppers. You can buy roasted red peppers in a jar to make life even easier.
- Middle Eastern Twist: Include za'atar seasoning, sumac, and serve with labneh
- Mexican Version: Add black beans, corn, and top with avocado and salsa
- Italian Flair: Use mozzarella instead of feta and add fresh basil and sun-dried tomatoes
Seasonal Adaptations:
- Spring: Include asparagus tips and fresh peas
- Summer: Add zucchini, bell peppers, and fresh herbs
- Fall: Incorporate roasted butternut squash cubes and sage
- Winter: Use kale, leeks, and roasted garlic
Scaling Options:
For meal prep, bake in individual ramekins for easy portion control and reheating
For a single serving, use 2-3 eggs, a quarter block of feta, and reduce vegetables by half in a smaller baking dish
For a crowd, double or triple the recipe and use a large baking dish or cast iron skillet
How To Make These Feta Cheese Eggs
Below are the simple steps for how to make this recipe. I have also included visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Preheat the oven to 375°F (190°C) to ensure it's hot and ready and heat 1 tablespoon of olive oil in an oven-safe skillet (cast iron works perfectly) over medium heat.
- Add the thinly sliced onion and sauté until soft and translucent, about 3-4 minutes. This step brings out the sweetness in the onions.
- Add the spinach (or arugula) and cherry tomatoes (or roasted red peppers) to the same skillet. Sauté for just 1-2 minutes until the greens wilt and the tomatoes begin to soften. Be careful not to overcook the vegetables, as they'll continue cooking in the oven.
- Turn off the heat. If you don't have an oven-safe skillet, transfer the mixture to a prepared baking dish. Place the half block of feta cheese (about 85g) in the center of the dish, nestled among the vegetables.
- Drizzle a little olive oil over the feta and eggs, then season everything with salt, pepper, and dried oregano or fresh thyme if using. Place the dish in the preheated oven and bake for 12-15 minutes, or until the egg whites are completely set but the yolks are still soft and runny.
- Carefully crack 6 eggs into the dish, spacing them evenly around the feta. Try to keep the yolks intact for the best presentation.
- Remove from the oven and, if desired, gently break the feta with a fork and swirl it slightly with the eggs. Alternatively, leave everything as is for a more structured presentation.
Top tip: If you prefer firmer yolks, extend the baking time by 2-3 minutes.
These were delicious! A really easy and fun way to switch up the routine scrambled eggs. Thank you!
Sean.
Equipment
I recommend using an oven-safe skillet (or pan). This way you have less clean up. However, if you don't have an oven-safe skillet, you can transfer everything to a baking dish before placing it into the oven.
In this recipe I used my Always Pan! It’s non-stick and oven safe and I LOVE it! Plus, it’s so pretty for serving this dish straight from the pan.
Storage
Refrigerator: Store leftovers in an airtight container for up to 2 days. The yolks will continue to set in the refrigerator, so expect a firmer texture when reheated.
Freezer: This dish is best enjoyed fresh and is not ideal for freezing as the eggs can become rubbery when thawed.
Make-Ahead Options: Prepare the vegetable mixture up to a day in advance and refrigerate. When ready to eat, bring the vegetables to room temperature, then proceed with adding the feta and eggs before baking.
Reheating: Warm gently in a microwave at 50% power in 30-second intervals to prevent the eggs from becoming tough, or cover with foil and reheat in a 325°F (165°C) oven for about 10 minutes.
Serving Suggestions
- Pair with a simple green salad dressed with lemon juice and olive oil for a lighter lunch option
- Serve alongside roasted potatoes or sweet potatoes for a more substantial meal. If easier, pair with some toasted sourdough.
- For a Middle Eastern breakfast, add hummus, cucumber slices, and warm pita
- If your hosting a brunch and you want to also include a sweet option, I highly recommend my Baked Oats Apple Pie Style for a sweet complement to this savory dish. I recommend encouraging your guests to have both, the feta cheese ggs as a main and the baked oats as dessert!
Expert Tips for Making This Recipe
Use an oven-safe skillet (like cast iron) to cook the vegetables and then transfer directly to the oven - this saves dishes and preserves all the flavors.
Let the eggs come to room temperature before baking for more even cooking.
Use a fork to create small wells in the vegetable mixture before adding the eggs to help them settle.
If you prefer your feta more melted, crumble it over the vegetables instead of using a solid piece.
For a more set egg, create a small indentation in the vegetables for each egg to prevent spreading.
Watch the eggs carefully during the last few minutes of baking – they can go from perfectly runny to overdone quickly.
A sprinkle of red pepper flakes adds a nice heat that complements the creamy feta.
Don't skip the fresh herbs if available – they add brightness that balances the rich eggs and cheese.
How to Create a Balanced Meal with These Feta Eggs
During my online dietitian consultations, I often talk about the balanced plate model with my clients, and this baked feta cheese eggs recipe is a great example of how to build one effortlessly.
It already includes protein from the eggs and feta, along with non-starchy vegetables like spinach, tomatoes, and onions. To make it a fully balanced meal, you can add some complex carbohydrates — think whole grain pita, a slice of sourdough, or a small portion of roasted sweet potatoes.
Of course, not every meal has to be perfectly balanced, but aiming for this approach can be a simple way to create satisfying and nourishing dishes.
FAQs
Yes, you can use only egg whites if preferred. For the equivalent of 6 whole eggs, use about 10-12 egg whites. Note that the cooking time might be slightly shorter, and you'll lose some of the richness that yolks provide.
The secret is to take the dish out when the whites are just set but the yolks still appear slightly underdone. The residual heat will continue cooking the eggs as the dish rests. Also, using room temperature eggs helps prevent overcooking.
Absolutely! Cooked and crumbled bacon, diced ham, or browned sausage would all work well. Add them to the vegetable mixture before baking.
For runny yolks, look for fully set whites and yolks that still jiggle slightly when you gently shake the pan. For medium yolks, the surface should be just set but will give slightly when pressed. For fully cooked yolks, they should feel firm to the touch.
Feta cheese can be enjoyed during pregnancy as long as it’s made from pasteurized milk. Pasteurization kills harmful bacteria like listeria, making it safe to eat. Most store-bought feta in places like the US, Ireland, and the UK is pasteurized, but it’s always a good idea to double-check the label to be sure. If you’re ever unsure, heating the feta until it’s steaming hot will make it even safer to consume.
Yes, pre crumbled feta works perfectly in this recipe. However I do find the blocks of feta provide more flavour.
Yes! In fact its probably my favorite cheese to add to an egg dish. It adds a salty, tangy flavor that pairs perfectly with the richness of eggs. Plus its a little bot different from the usual cheddar choice.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
Baked Feta Cheese Eggs With Veggies
Equipment
- non-stick pan or a cast iron (oven safe preferred)
Ingredients
- 6 large eggs
- ½ block of feta cheese about 85g
- 1 tablespoon olive oil
- 1 small onion thinly sliced
- 1 cup baby spinach or arugula
- 1 cup cherry tomatoes 150g, halved
- 1 teaspoon dried oregano optional
- Salt and pepper to taste
To serve
- Fresh herbs like parsley or basil for garnish optional
- Pita bread or crusty bread optional
Instructions
- Preheat your oven to 375°F (190°C).
- In an oven-safe skillet, heat the olive oil over medium heat. Add the sliced onion and sauté until soft (about 3-4 minutes).1 tablespoon olive oil, 1 small onion
- Add the spinach and cherry tomatoes and sauté for another 1-2 minutes, just until the spinach wilts.1 cup cherry tomatoes, 1 cup baby spinach or arugula
- Turn off the heat but keep everything in the same skillet.
- Place the half block of feta cheese in the center of the dish.½ block of feta cheese
- Carefully crack the 6 eggs into the dish, spacing them evenly around the feta.6 large eggs
- Drizzle a little olive oil over the feta and eggs, then season with salt, pepper, and oregano.Salt and pepper to taste, 1 teaspoon dried oregano
- Bake for 12-15 minutes, or until the egg whites are set and the yolks are still soft.
- Remove from the oven and garnish with fresh herbs if desired.Fresh herbs like parsley or basil for garnish
- Serve immediately with pita bread or crusty bread.Pita bread or crusty bread
Notes
- For creamy eggs, don't overcook—remove from oven when whites are just set
- Feta is naturally salty, so go easy on added salt
- Refrigerate leftovers for up to 2 days
- For meal prep, sauté vegetables ahead of time
- Allow 5 minutes of resting time before serving for optimal texture
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