A Levantine baked egg and vegetable dish with courgette, spinach, and fresh herbs. Very low GI 8, rich in complete protein, choline, and folate.
Eggah (also known in Lebanon as ijjeh) is the Levantine version of a frittata: a thick egg dish packed with vegetables and herbs baked in the oven rather than fried in oil. This courgette and spinach version is a popular breakfast dish, combining protein-rich eggs with leafy greens in a single piece that cuts into neat squares.
Baking it in the oven rather than frying significantly reduces the oil needed and gives a stable, firm texture that holds its shape well. Thoroughly squeezed courgette and properly sauteed spinach are the secret to the right texture: every drop of excess moisture is removed before baking so the eggah stays firm and never watery.
Preheat the oven to 180 degrees C and grease a medium baking dish with olive oil or line with baking paper.
Grate the courgette and place in a colander with a pinch of salt for 10 minutes, then squeeze firmly until all excess liquid is removed — this is essential to prevent the eggah from being watery.
Heat a tablespoon of olive oil in a pan and saute the onion until softened, then add the spinach and cook until wilted and all moisture has evaporated. Leave the mixture to cool slightly.
Whisk the eggs in a large bowl with salt, pepper, and cumin, then add the squeezed courgette, the onion and spinach mixture, the chopped parsley and mint (and the cheese if using) and stir until everything is combined.
Pour the mixture into the prepared baking dish, smooth the surface, and drizzle the remaining olive oil over the top.
Bake in the preheated oven for approximately 20 to 25 minutes until the centre is set and the edges are golden.
Leave the eggah to rest for five minutes before cutting into squares. Serve warm at breakfast with yoghurt or wholemeal bread.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Baked Vegetable Eggah, and how to fix them:
The courgette was not squeezed properly, or the spinach was added raw without sauteing. Grated courgette releases a lot of water during baking, so it must be salted, left in a colander for 10 minutes, then squeezed firmly by hand until nothing drips out. Spinach also needs to be sauteed until wilted and all moisture has evaporated before being added to the mixture.
The dish was too deep or the oven temperature was too high. A thick eggah needs a medium-depth baking dish so the centre cooks in line with the edges. If the edges are browning too fast before the centre sets, cover lightly with aluminium foil and continue baking at 180 degrees C until the centre is firm to a gentle press.
It was overbaked or the temperature was too high. Eggs dry out quickly once set, so remove the eggah as soon as the centre is firm — do not leave it as a safety margin. The correct sign of doneness: the surface is firm and does not wobble, and a skewer inserted in the centre comes out clean. Five minutes of resting after removal will complete the cooking with residual heat.
The dish was not greased well enough or was not lined with baking paper. Brush the base and sides generously with olive oil, or line the dish with baking paper that overhangs the edges so the whole eggah can be lifted out cleanly after resting. Cut into squares only after resting, not straight from the oven.
The rack was too low in the oven, or there was no oil on the surface. Place the dish in the upper third of the oven, and drizzle a tablespoon of olive oil over the top before baking — this helps achieve a golden colour. For extra colour: switch on the overhead grill for the last two minutes, watching closely.
The seasoning is insufficient or the herbs were not fresh. Eggs need generous salt, pepper, and a touch of cumin to bring out their flavour, and the fresh herbs (parsley and mint) add the distinctive depth of a Levantine eggah. A small amount of feta or halloumi gives saltiness and deeper flavour for those who enjoy it.
Baked eggah: three to four days in an airtight container, following USDA recommendations for cooked egg dishes. Cut into squares and store in a single layer to prevent crushing.
Freezes well for up to one month. Wrap each square individually then seal in an airtight bag. Thaw overnight in the refrigerator before reheating.
Vegetables: grate the courgette and squeeze dry, saute the spinach and onion, and keep refrigerated the evening before. Morning: whisk the eggs, combine with the prepared vegetables, and bake immediately — saving significant breakfast time.
Reheat in the oven at 160 degrees C for a few minutes until warmed through, or in a covered pan over low heat. Avoid prolonged microwave heating as it dries out the eggs. Do not leave cooked eggah at room temperature for more than two hours.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Grated courgette | Yellow courgette or grated carrot, squeezed dry | Same weight | Slightly sweeter flavour, different colour, also needs thorough squeezing |
| Fresh spinach | Chopped sauteed chard or beet greens | Same weight | Deeper, earthier flavour than spinach |
| Feta cheese | Low-fat curd cheese (quark) | Same quantity | Lower in salt and fat, reducing calories and sodium |
| White onion | Finely chopped spring onion | Same quantity | Milder and more delicate flavour, needs less time to saute |
| 7 whole eggs | 4 whole eggs and 4 egg whites | Lighter version | Lower cholesterol and fat, slightly lighter texture |
| Number of servings | Eggs | Zucchini | Spinach | Olive oil |
|---|---|---|---|---|
| 3 (half tray) | 4 eggs | 200 g | 75 g | 1 tbsp |
| 6 (base) | 7 eggs | 400 g | 150 g | 2 tbsp |
| 9 (large tray) | 10 eggs | 600 g | 225 g | 3 tbsp |
| 12 (entertaining) | 14 eggs | 800 g | 300 g | 4 tbsp |
Squeezing the courgette is the secret of the texture: excess moisture is the enemy of a firm eggah. Squeeze the courgette until every drop is out, and saute the spinach until completely dry — this is the difference between an eggah that cuts into neat elegant squares and one that falls apart on the plate.
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