Spinach & Feta English Muffin Breakfast “Sandwich” Casserole

This Spinach & Feta English Muffin Breakfast Casserole deserves a spot on your brunch menu—or anytime you’re feeding a small crowd. Creamy, protein-rich eggs are elevated in color and flavor with spinach, feta and sun-dried tomatoes that complement the sweet onions and garlic. Fiber-rich whole-wheat English muffins add a heartiness to this dish that will leave you full and satisfied. Keep reading for our expert tips, including ingredient substitutions and additions.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Allowing the casserole to set before slicing will ensure everything holds together well.
• For a crunchy texture, toast the English muffins before assembling the casserole.
• You can substitute the spinach with kale and add mushrooms, if you prefer.

Nutrition Notes

• While eggs are known as a great source of protein, that’s not all they bring to this dish. They’re also rich in B vitamins, which are great for your skin and hair, and choline, which can help your memory. Eggs are also one of the few food sources of vitamin D. They even contain an antioxidant that supports eye health. Just make sure you eat the yolk to glean all these benefits. 
• If you want a vegetable that is rich in numerous nutrients and health benefits, spinach has got you covered. Glowing skin; strong bones; and a healthy heart, immune system and gut: it’s no wonder spinach is considered a top leafy green.
• Feta’s brininess is its contribution to this dish, along with some protein and calcium. But the reason behind its briny flavor—salt—can be troublesome for those who need to watch their sodium intake. If that’s you, consider reducing the amount of feta or replacing all or some of it with a lower-sodium cheese, like Swiss or goat cheese, both of which will still add a lot of flavor and the cheesy goodness you’re looking for. 
• Whole-wheat English muffins not only allow for the layering effect in this casserole but also add the power of whole grains. This means they bring fiber to make your gut happy by moving things along and feeding your beneficial gut bacteria.