Sweet potato, egg, feta and spinach bake
A weekly breakfast loaf that trended on TikTok: layers of sweet potato, spinach and feta soaked in whisked eggs and baked as one piece that lasts the week.
We cut it into squares and reheat one each morning. We made our version with gram quantities so it comes out cohesive and easy to slice.
Preheat the oven to 175°C and grease a baking dish with olive oil.
Arrange the thin sweet potato slices in the bottom of the dish to form a cohesive base.
Whisk the eggs with the garlic powder, onion powder, salt and pepper until fully combined.
Distribute the squeezed spinach over the sweet potato, since squeezing it well prevents the bake from turning watery.
Pour the whisked eggs over the layers and scatter the crumbled feta on top.
Bake for 35 to 45 minutes until the eggs set completely and the center doesn't jiggle, since well-cooked eggs are safe per FSIS.
Let the dish rest 5 minutes then cut it into squares to serve.
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 Sweet Potato, Egg, Feta and Spinach Bake, and how to fix them:
Extend the baking until the center doesn't jiggle at all, since the eggs need to set completely.
The spinach wasn't squeezed well; squeeze it until all the water comes out before distributing.
We cut it too thick; use a mandoline for thin, even slices that cook along with the eggs.
Cover the dish with foil for the second half of the baking to protect the top.
Keep the squares in an airtight container for up to 4 days and reheat them in the microwave.
Freeze the squares separated with parchment paper for up to a month, and thaw them in the refrigerator before reheating.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Feta cheese | Crumbled cottage cheese | 75 g | Less salty and higher in protein |
| Spinach | Chopped chard | 200 g | A leafy green that stands up to baking with a close flavor |
| Sweet potato | Thinly sliced zucchini | 400 g | A lighter base with fewer carbs |
| Eggs | Eggs with extra egg white | 400 g | A lighter texture and less fat while keeping the protein |
| Ingredient | 2 servings | 4 servings | 6 servings (base) |
|---|---|---|---|
| Sweet potato | 133 g | 267 g | 400 g |
| Eggs | 133 g | 267 g | 400 g |
| Squeezed spinach | 67 g | 133 g | 200 g |
| Feta cheese | 25 g | 50 g | 75 g |
Squeeze the thawed spinach well with your fist or in a clean cloth, since excess water is the number one cause of a watery bake.
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