A Candida-Friendly Breakfast Packed with Mediterranean Flavour
The Greek Spanakopita Egg Casserole is a delicious twist on the traditional Greek spinach-and-feta pie, reimagined as a Candida-friendly egg recipe without the pastry. It’s brimming with nutrient-rich spinach, fragrant spring onion, and a mix of fresh Mediterranean herbs like dill, parsley, and basil. The tangy creaminess of feta cheese pairs perfectly with eight large eggs, while garlic adds depth and warmth. Light seasoning with salt and freshly cracked pepper ties the flavors together beautifully.
A Satisfying Breakfast
This Candida diet breakfast is both satisfying and nourishing. With a base of protein-rich eggs and healthy fats, it delivers long-lasting energy and keeps you feeling full well into the day. Unlike typical breakfast options, this low-carb spinach egg bake is free from refined carbs and sugars, making it ideal for supporting balanced blood sugar and reducing yeast overgrowth. It’s a Mediterranean breakfast casserole that fits seamlessly into the Candida diet while still being packed with flavor.
Spinach is a powerhouse vegetable for gut health, rich in chlorophyll, magnesium, and antioxidants that aid liver detoxification. Fresh herbs like dill and parsley offer natural antimicrobial and antifungal properties, while garlic is well known for its Candida-fighting potential. The feta adds a creamy, savory note and is often easier to digest than many cow’s milk cheeses, making this a Candida-safe breakfast idea you can enjoy without worry.
One of the best things about this spinach and feta egg casserole is its versatility. Make it ahead for busy mornings, reheat it for a quick protein-rich snack, or serve it for a relaxed weekend brunch. Whether you’re looking for a healthy breakfast for the Candida diet or a gluten-free spanakopita-inspired breakfast, this dish proves you can eat for gut health without sacrificing flavor.
Greek Spanakopita Egg Casserole
Ingredients
- 2 tsp olive oil extra virgin
- 1 small spring (green) onion finaly chopped
- 3 cloves garlic
- 5 oz baby spinach (small bunch)
- ¼ tsp sea salt
- ¼ tsp tsp black pepper
- 8 large eggs
- ¾ cup goat or cow feta cheese
- ½ cup mix of fresh herbs basil, parsley, dill, etc
Step-by-Step Instructions
- Preheat your oven to 350℉ (180℃)
- Grease a 9 inch (22 cm) baking dish
- Place a skillet on medium-low and heat the oil. Add the onion, cook a few minutes, then add the garlic and cook for a further minute. Now add the spinach, pepper and salt. Cook until the spinach has wilted, about 1-2 minutes.2 tsp olive oil, 1 small spring (green) onion, 3 cloves garlic, 5 oz baby spinach (small bunch), 1/4 tsp tsp black pepper, 1/4 tsp sea salt
- Transfer the mix into your baking dish, spread evenly to cover the bottom.
- In a large bowl, whisk the eggs together, add the crumbled feta cheese and fresh herbs.8 large eggs, 3/4 cup goat or cow feta cheese, 1/2 cup mix of fresh herbs
- Pour the egg mixture evenly over the spinach and onion layer.
- Bake until cooked evenly and it is just starting to brown a little. It takes normally between 20 – 30 minutes. I like to turn the dish around 180 degrees halfway through.
- Remove from the oven when cooked and leave to cool for 5 minutes. Slice into squares or triangles and serve warm.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
