If you're looking for an easy breakfast that's both impressive and nourishing, these baked feta eggs are about to become your new go-to. This simple dish combines protein-rich eggs with creamy, tangy feta cheese and aromatic herbs, all baked together until perfectly set. Whether you're meal prepping for busy mornings or hosting a leisurely brunch, this high protein breakfast comes together in under 30 minutes with minimal cleanup.
The beauty of oven baked eggs lies in their versatility and hands-off cooking method. While the oven does all the work, you can prepare toast, brew coffee, or simply enjoy a few quiet moments before your day begins. The result is a restaurant-quality dish that looks as beautiful as it tastes, with jammy egg yolks nestled in a bed of melted feta and fresh herbs.
Why You'll Love This Recipe
This baked feta eggs recipe checks all the boxes for modern healthy eating. First, it's incredibly high in protein, with each serving delivering a substantial amount to keep you satisfied for hours. The combination of eggs and feta provides complete protein along with essential nutrients like vitamin B12, selenium, and calcium.
The preparation is wonderfully straightforward, requiring just a handful of whole-food ingredients and one baking dish. There's no need for precise timing or complicated techniques. Even beginner cooks can master this easy breakfast on their first attempt.
Beyond nutrition and simplicity, these feta eggs are endlessly adaptable. Add vegetables, swap herbs, adjust spice levels, or serve them different ways throughout the week without getting bored. They work equally well for breakfast, lunch, or a light dinner.
Ingredients You'll Need
For the Base:
- 6 large eggs
- 6 oz (170g) feta cheese, crumbled
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1/2 cup cherry tomatoes, halved (optional)
- 1/4 teaspoon red pepper flakes (adjust to taste)
- Fresh black pepper to taste
For Garnish:
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh chives, chopped
- Flaky sea salt
Ingredient Notes and Substitutions
Eggs: Use the freshest eggs you can find for the best flavor and nutrition. Free-range or pasture-raised eggs offer superior omega-3 content and richer yolks.
Feta Cheese: Look for quality feta made from sheep's milk or a sheep-goat blend for authentic flavor. Greek or Bulgarian feta works beautifully. If you need a dairy-free option, try a plant-based feta alternative, though the protein content will differ.
Olive Oil: Extra virgin olive oil adds healthy fats and a subtle fruity flavor. Avocado oil works as a neutral-tasting substitute.
Herbs: Fresh herbs make a significant difference in this dish, but you can use what you have available. Basil, oregano, or cilantro all work wonderfully. In a pinch, use 1 teaspoon of dried herbs, adding them before baking.
Tomatoes: While optional, cherry tomatoes add sweetness, moisture, and extra nutrients. You can also use sun-dried tomatoes for concentrated flavor.
Step-by-Step Instructions
Preheat and Prepare:
Preheat your oven to 375°F (190°C). Choose a baking dish that comfortably fits all ingredients, such as a 9-inch pie dish, cast iron skillet, or individual ramekins for single servings.
Create the Feta Base:
Drizzle 1 tablespoon of olive oil into your baking dish. Scatter the crumbled feta evenly across the bottom. Add the minced garlic and cherry tomatoes if using. Sprinkle with red pepper flakes and black pepper. This creates a flavorful foundation for the eggs.
Add the Eggs:
Make six small wells in the feta mixture. Carefully crack one egg into each well, trying to keep the yolks intact. The whites will spread slightly, which is perfectly fine. Drizzle the remaining olive oil over the top.
Bake:
Place the dish in the preheated oven and bake for 12-16 minutes. The exact time depends on your preferred doneness. For jammy, slightly runny yolks, aim for 12-13 minutes. For fully set yolks, bake for 15-16 minutes. The whites should be set and opaque when done.
Garnish and Serve:
Remove from the oven and immediately sprinkle with fresh herbs and a pinch of flaky sea salt. Serve hot directly from the baking dish.
Serving Suggestions
These baked feta eggs shine when paired with the right accompaniments. Serve with warm, crusty whole grain bread or sourdough toast for scooping up every bit of creamy feta and runny yolk. The combination is absolutely divine.
For a more substantial meal, add a side of roasted vegetables like asparagus, zucchini, or bell peppers. A simple arugula salad with lemon vinaigrette provides a fresh, peppery contrast to the rich eggs.
This dish also works beautifully as part of a Mediterranean-style breakfast spread. Serve alongside hummus, olives, sliced cucumbers, and fresh fruit for a balanced, nutrient-dense meal that feels special.
For lunch or dinner, pair with quinoa, farro, or a grain bowl. The eggs and feta can top the grains, with added greens and roasted vegetables for a complete, high protein meal.
Recipe Variations
Mediterranean Style: Add kalamata olives, artichoke hearts, and a sprinkle of oregano before baking. Finish with a squeeze of fresh lemon juice.
Spicy Version: Increase the red pepper flakes, add sliced jalapeños, or stir in a spoonful of harissa paste with the feta for a fiery kick.
Green Goddess: Fold in fresh spinach, kale, or Swiss chard beneath the eggs. The greens will wilt during baking, adding nutrients and color.
Herb-Loaded: Double or triple the fresh herbs, creating a vibrant, garden-fresh version. Add mint for a unique twist.
Veggie-Packed: Include sautéed mushrooms, roasted red peppers, caramelized onions, or zucchini for extra vegetables and fiber.
Individual Portions: Divide ingredients among 4-6 ramekins for personal servings. This presentation is perfect for entertaining and allows guests to customize their spice level.
Nutrition Benefits
This easy breakfast delivers impressive nutritional value in a simple package. Eggs provide high-quality complete protein containing all nine essential amino acids your body needs for muscle maintenance, hormone production, and cellular repair.
Each egg contains about 6-7 grams of protein, plus important nutrients like choline for brain health, lutein and zeaxanthin for eye health, and vitamin D for bone strength and immune function.
Feta cheese adds additional protein along with calcium, phosphorus, and beneficial probiotics if you choose traditionally made varieties. While feta does contain sodium, it's lower in calories and fat compared to many other cheeses.
The olive oil provides heart-healthy monounsaturated fats and anti-inflammatory compounds. Fresh herbs contribute antioxidants, vitamins, and minerals with virtually no calories.
Together, a serving of this dish provides approximately 20-25 grams of protein, making it an excellent choice for starting your day with sustained energy and satiety.
Storage and Meal Prep
Baked feta eggs are best enjoyed fresh from the oven, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The eggs will continue to set as they cool, resulting in a firmer texture upon reheating.
To reheat, use the oven or toaster oven at 300°F (150°C) for about 10 minutes, or microwave in 30-second intervals until warmed through. Note that reheated eggs won't have the same jammy texture as freshly baked ones.
For meal prep, you can prepare the feta base mixture ahead of time and store it separately. When ready to eat, transfer to a baking dish, add fresh eggs, and bake as directed. This cuts your morning preparation time significantly.
Individual portions in ramekins work exceptionally well for grab-and-go breakfasts. Prepare several at once, let them cool, cover tightly, and refrigerate. Reheat individual servings as needed throughout the week.
Tips for Perfect Baked Feta Eggs
Watch the Timing: Oven temperatures vary, so check your eggs at the 12-minute mark. Remember that eggs will continue cooking slightly from residual heat after removal.
Room Temperature Eggs: If time allows, bring eggs to room temperature before baking. This promotes more even cooking and helps achieve those perfectly jammy yolks.
Choose the Right Dish: A shallow baking dish works better than a deep one, ensuring even heat distribution. Cast iron retains heat beautifully and creates an attractive presentation.
Don't Overcrowd: Leave space between eggs so they cook evenly. If making a large batch, use multiple dishes rather than cramming everything into one.
Quality Ingredients Matter: Since this recipe is so simple, each ingredient's quality shines through. Invest in good feta and fresh herbs for the best results.
Customize to Taste: Adjust seasonings, herbs, and add-ins based on your preferences. This recipe is forgiving and welcomes experimentation.
Frequently Asked Questions
Can I make this dairy-free?
Yes, use a dairy-free feta alternative or omit the cheese entirely and increase the olive oil and seasonings for a different but still delicious version.
How do I prevent rubbery eggs?
Avoid overbaking. Remove the dish when whites are just set but still slightly jiggly in the center. They'll finish cooking from residual heat.
Can I use egg whites only?
Absolutely. Use 10-12 egg whites for a lower-calorie, high-protein version. Cooking time may decrease slightly.
What if I don't have fresh herbs?
Dried herbs work in a pinch. Use about one-third the amount, adding them before baking rather than as a garnish.
Is this recipe keto-friendly?
Yes, baked feta eggs fit perfectly into a ketogenic diet, offering high protein and fat with minimal carbohydrates.
This baked feta eggs recipe proves that healthy eating doesn't require complicated ingredients or techniques. With simple whole foods and minimal effort, you can create a nourishing, high protein breakfast that satisfies both your nutritional needs and your taste buds. Whether you're cooking for one or feeding a crowd, this versatile dish adapts to your needs while delivering consistent, delicious results every time.
Baked Feta Eggs Recipe (Easy & High Protein)
Jammy baked eggs with creamy feta and herbs for a simple breakfast or light dinner.
Ingredients
- 4 large eggs
- 4 oz feta cheese, crumbled
- 2 tablespoons olive oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 2 tablespoons fresh herbs (parsley, dill, or chives), chopped
- Salt to taste
Instructions
- Preheat oven to 375 degrees F.
- Lightly grease a small baking dish or two individual ramekins with olive oil.
- Crumble the feta cheese evenly across the bottom of the dish.
- Crack the eggs over the feta, spacing them evenly.
- Drizzle with olive oil and sprinkle with black pepper and red pepper flakes.
- Bake for 12-15 minutes until egg whites are set but yolks are still slightly runny.
- Remove from oven and sprinkle with fresh herbs.
- Season with salt if needed and serve immediately with toast or crusty bread.
Equipment
- Baking dish or ramekins
- Oven
Notes
- For firmer yolks, bake for an additional 2-3 minutes.
- You can add cherry tomatoes, spinach, or sun-dried tomatoes to the dish before baking.
- Serve with crusty bread, pita, or toast for dipping.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.