⏱ 47 min total

Spinach and Mozzarella Egg Bake

Name: Spinach and Mozzarella Egg Bake
Prep time: 10 min
Cook time: 37 min
Total time: 47 min
Yield: 1 serving
Ingredients: ¼ tsp Olive oil; ⅛ package (10 oz) Spinach; ⅜ cup, shredded Mozzarella cheese; ¹⁄₁₆ cup, chopped Scallions; 2 extra large Egg; ¼ tsp, ground Oregano; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 200 g · 8 ingredients

Calories

289

14%
of a 2,000 cal day

Protein
26g
36% of calories
Carbs
4.2g
6% of calories
Fat
19g
58% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Spinach and Mozzarella Egg Bake (200 g) has 289 calories, with 26 g of protein, 4.2 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (51% DV), Vitamin A (45% DV) and Vitamin K (161% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 40% and 148% of the daily value.

Per 100 g

145cal

low energy density

Protein per 100 cal

8.8g

Net carbs

carbs minus fiber

Fiber

1.2g

1.3 g sugar

High in

20%+ of the daily value

Protein51%
Vitamin A45%
Vitamin K161%
Riboflavin (B2)54%
Vitamin B621%
Folate (B9)33%

Good source of

10–19% of the daily value

Vitamin C13%
Vitamin D16%
Vitamin E15%
Magnesium13%
Copper16%
Manganese17%

Watch

20%+ of the daily value

Sodium21%
Saturated fat40%
Cholesterol148%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 37 min

1
Preheat oven to 375°F. Spray an 8.5"x12" glass or crockery casserole dish with olive oil or nonstick spray.
2
Heat the olive oil in a large frying pan, add the spinach, and stir until wilted, about 2 minutes. Transfer the spinach to the casserole dish, spreading it evenly to cover the bottom.
3
Layer the shredded mozzarella cheese and chopped scallions on top of the spinach.
4
Beat the eggs with oregano, salt, and pepper. Pour the egg mixture over the spinach and cheese, then gently stir with a fork to combine.
5
Bake for about 35 minutes or until the mixture is set and lightly browned. Let cool for about 5 minutes before cutting. Serve hot.

Vitamins & minerals

Amounts for 1 serving (200 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	404 μg	45%
Vitamin C	12 mg	13%
Vitamin D	2 μg	16%
Vitamin E	2 mg	15%
Vitamin K	193 μg	161%
Thiamine	0.1 mg	5%
Riboflavin (B2)	1 mg	54%
Niacin	0.4 mg	3%
Vitamin B6	0.3 mg	21%
Folate (B9)	132 μg	33%
Vitamin B12	1 μg	56%
Pantothenic acid	2 mg	36%
Choline	343 mg	62%

Minerals

Nutrient	Amount	% Daily Value
Calcium	440 mg	44%
Iron	3 mg	41%
Potassium	417 mg	9%
Magnesium	54 mg	13%
Phosphorus	437 mg	62%
Zinc	3 mg	26%
Copper	0.1 mg	16%
Manganese	0.4 mg	17%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	2,069 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.5 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	231 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 289 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Spinach and Mozzarella Egg Bake?

One serving of Spinach and Mozzarella Egg Bake (1 serving) has 289 calories, which works out to 145 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Spinach and Mozzarella Egg Bake high in protein?

Yes. It has 26 g of protein per serving, and 36% of its calories come from protein (8.8 g of protein per 100 calories).

Is Spinach and Mozzarella Egg Bake keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Spinach and Mozzarella Egg Bake?

487 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spinach and Mozzarella Egg Bake?

1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (200 g)

Calories289

% Daily Value*

Total fat 19g	24%
Saturated fat 7.9g	40%
Trans fat 0g
Cholesterol 444mg	148%
Sodium 487mg	21%
Total carbohydrate 4.2g	2%
Dietary fiber 1.2g	4%
Total sugars 1.3g
Protein 26g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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