This Spinach and Feta Egg Bake is a perfect bariatric recipe for solid food following gastric bypass surgery. It’s high in protein, super easy to make, and a fantastic side dish for the whole family.
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💖 Why You’ll Love This Recipe
- Light & Filling: Spinach and Feta Egg Bake is packed with protein and veggies for a satisfying, low-calorie meal.
- Bariatric-Friendly: A great option for those looking for a nutritious, portion-controlled meal that fits into a healthy lifestyle.
- Great for Meal Prep: Make a big batch and enjoy leftovers throughout the week.
Learning to Cook Bariatric Meals
Following gastric bypass surgery, a patient will go through several stages of eating. It starts at the liquid diet stage, progresses onto a pureed food diet, then a soft food diet, and finally back to eating solid food once more.
As the tummy heals, the body is better able to eat regular textured food. By six months post-surgery, a bariatric patient will be able to eat solid meals in small portions.
You will need to learn how to make a bariatric meal plan. This tasty dish is one of my favorites, and I’ve got lots more gastric bypass recipe ideas.
Don’f forget exercise after having gastric bypass surgery. According to experts, high-intensity interval training with the strongest pre-workout can also help you to achieve your fitness goals. If you have chronic illness then simply try some light exercises but any movement is better than none.
Check out Diet Direct for more bariatric diet information and meal replacements.
Spinach and Feta Egg Bake Recipe
If you’re looking for high protein bariatric recipes, try this spinach and feta egg bake. The recipe is contributed by Soy connection and is one of my favorite bariatric recipes for the solid food diet stage following gastric bypass.
🥚Here’s what you’ll need:
- 3 tablespoons U.S.-grown soybean oil (commonly labeled as vegetable oil)
- 1 small sweet onion (chopped)
- 2 packages (12 oz. each) frozen chopped spinach (thawed, drained and squeezed dry)
- 1⁄2 teaspoon salt
- 1⁄4 teaspoon freshly ground pepper
- 4 ounces crumbled feta cheese
- 1⁄4 cup chopped fresh dill
- Pinch of cayenne
- 1 cup all-purpose flour (made from U.S.-grown wheat)
- 1 teaspoon baking powder
- 4 large farm-fresh eggs (beaten)
- 1⁄3 cup milk
For the complete list of ingredients with measurements and instructions, please see the recipe card at the bottom of the post.
🌈 Substitutions and Variations
- Cheese options: Swap feta with goat cheese or shredded mozzarella for a different flavor profile.
- Herb variations: Replace fresh dill with parsley or basil to suit your taste preferences.
- Milk alternatives: Use almond milk or oat milk instead of regular milk for a dairy-free version.
🔪How to Make Spinach and Feta Egg Bake
Preheat the oven to 350°F. Grease a deep-dish 9-inch pie plate.
Heat the oil over medium heat in a large skillet and cook the onion until softened, about 8 minutes.
Stir in the spinach, salt, pepper, feta, dill and cayenne, and transfer to the pie plate.
In a medium bowl, whisk together the remaining ingredients and pour over the spinach mixture.
Bake for 25-30 minutes or until a knife inserted in the center comes out clean. Let stand 5 minutes before serving or let cool and serve at room temperature.
👩🍳 Expert Tips
- Squeeze spinach dry. Excess moisture can make the bake soggy; pressing out water keeps it firm.
- Add fresh dill. A sprinkle of dill brightens the flavor and complements the feta.
- Let it rest before serving. Allowing the bake to cool slightly helps it set, making slicing easier.
💭 FAQs
Store leftovers in an airtight container in the fridge for up to 4 days. It reheats well in the microwave or oven—great for easy, protein-packed meals all week!
Definitely! Just sauté it first to remove moisture before adding to the mix. You’ll want it wilted and dry to keep the bake from getting soggy.
Absolutely. You can make it ahead, slice it into portions, and refrigerate or freeze for grab-and-go lunches or dinners—perfect for post-op planning!
Yes! Mushrooms, diced tomatoes, or cooked ground turkey can be added for variety—just keep portions small and textures soft if you’re early in the bariatric journey.
💖 Serving Suggestions
These are my favorite dishes to serve with spinach feta bake:
- Tomato cucumber salad: Light, crisp, and refreshing—adds a juicy crunch.
- Roasted zucchini: Mild and savory, it pairs well without stealing the spotlight.
- Grilled lemon chicken: Simple, zesty protein to round out the meal.
🍜 More Healthy & Light Recipes
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Spinach And Feta Bake Recipe
Ingredients
- 3 tablespoon Soybean Oil U.S.-Grown
- 1 Sweet Onion Chopped
- 24 oz. Frozen Spinach Thawed, Drained And Squeezed Dry
- ½ teaspoon Salt
- ¼ teaspoon Pepper Freshly Ground
- 4 Ounces Feta Cheese Crumbled
- ¼ Cup Fresh Dill Chopped
- Pinch Cayenne
- 1 Cup All-Purpose Flour Made From U.S.-Grown Wheat
- 1 teaspoon Baking Powder
- 4 Eggs Large Farm-Fresh, Beaten
- ⅓ Cup Milk
Instructions
- Preheat oven to 350°F. Grease a deep-dish 9-inch pie plate
- Heat the oil over medium heat in a large skillet and cook the onion until softened, about 8 minutes. Stir in the spinach, salt, pepper, feta, dill and cayenne, and transfer to pie plate.
- In a medium bowl, whisk together the remaining ingredients and pour over the spinach mixture. Bake 25-30 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before serving or let cool and serve at room temperature.
Notes
Nutrition
Oh that looks amazing.