Spinach Feta Zucchini Egg Bake for Keto Meal Prep

Ingredients

• 10 large eggs
• 1 tablespoon olive oil, divided between the pan and skillet
• 8 ounces zucchini, trimmed and cut into small pieces
• 5 ounces fresh spinach, roughly chopped
• 3 ounces plain feta, crumbled
• 2 tablespoons water
• 1 tablespoon chopped fresh dill, plus a little for serving if desired
• 1/4 teaspoon black pepper
• Optional: 1/8 teaspoon salt; feta already adds salt

Steps

1. Heat the oven to 350 F. Lightly grease an 8-inch square baking dish with a little of the olive oil.
2. Heat the remaining oil in a large skillet over medium-high heat. Add zucchini and cook for 5 to 7 minutes, stirring, until lightly browned and the pan is mostly dry.
3. Add spinach in handfuls and stir for 2 to 3 minutes until wilted. Continue briefly if liquid remains, then remove from heat and let the vegetables cool for about 5 minutes.
4. Whisk eggs with water, dill, pepper, and optional salt in a bowl. Fold in the cooked vegetables and feta. Pour into the prepared baking dish and spread the vegetables evenly.
5. Bake for approximately 28 to 35 minutes, checking near the end. The center must reach 160 F on a food thermometer; oven and dish differences can change the timing. Continue baking if needed.
6. Rest for 5 minutes, then cut into six rectangles. Serve a portion or divide leftovers into shallow containers for prompt refrigeration.

Meal prep notes

• Refrigerate at 40 F or below within 2 hours of cooking, or within 1 hour if the surrounding temperature exceeds 90 F. Do not wait for the whole pan to cool completely on the counter.
• Label containers with the cooking date and use refrigerated portions within 3 to 4 days. Freeze extra portions promptly if you will not use them in that window; thaw in the refrigerator.
• Reheat an individual portion in a covered microwave-safe dish, using short intervals and checking several spots until it reaches 165 F. Avoid repeated reheating of the entire batch.
• Pack chilled portions with frozen gel packs in an insulated bag and refrigerate on arrival. Carry any fresh side separately so it stays crisp.

Carb-awareness cautions

• Eggs, zucchini, spinach, and feta all contribute to the meal total. This recipe has not been analyzed from specific ingredient labels and does not guarantee an under-20 day.
• Use plain feta and plain vegetables. Check flavored cheese, creamed spinach, and prepared vegetable blends for additional ingredients and carbohydrates.
• Count the ingredients for the full bake, divide by six for equal portions, and add the carbs from any sides or toppings. Two pieces count as two portions.
• Measure sauces and portion higher-carb vegetables. A sweet chili sauce, ketchup, or large tomato side can change the carb budget even when the egg bake stays the same.