Egg Tortilla Bake Recipe

An Egg Tortilla Bake casserole with baked eggs, tomatoes, yellow bell peppers, and cheese in a beige oval dish, placed on a pink cloth beside a gold fork and knife.

This egg tortilla bake is quick to prep, high in protein, and actually keeps you full. It’s packed with eggs, cottage cheese, spinach, tomatoes, and feta, all baked into a crispy tortilla shell that holds it all together.

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Prep Time 5

Cook Time 40

Total Time 45

Course Breakfast

Servings Servings

Calories 266

Protein 24

Ingredients

1 large tortilla - low carb or protein tortilla is a good option
handful of spinach - finely chopped
½ cup cottage cheese
2 large eggs
⅓ cup egg whites
3 small tomatoes - diced, or 3 tablespoons of salsa/marinara
⅓ cup feta - cubed
½ teaspoon salt
¼ teaspoon ground black pepper
extra seasoning - (optional) taco seasoning, everything but the bagel, cajun, whatever you like!
fresh oregano or basil - to garnish, optional

Instructions

Preheat the oven to 200°C/400°F.
Spray a small baking tray with cooking spray or non-stick spray or line it with parchment paper, and place your tortilla inside it. The tortilla should make a cup shape, rising up around the edges of the baking dish. See my process pictures above for reference.
1 large tortilla
Add the remaining ingredients: begin with the spinach on the bottom, followed by the cottage cheese, eggs, egg whites, tomatoes, feta, and seasoning.
handful of spinach, ½ cup cottage cheese, 2 large eggs, ⅓ cup egg whites, 3 small tomatoes, ⅓ cup feta, ½ teaspoon salt, ¼ teaspoon ground black pepper, extra seasoning
Bake for for 35-40 minutes, until the eggs are set.
Sprinkle with fresh oregano or basil if desired, and enjoy!
fresh oregano or basil

Notes

Use a pie plate or small baking dish: You want something just big enough for the tortilla to form a cup shape, holding the filling snugly inside.
Don’t skip the spray: A little non-stick spray keeps the tortilla from sticking and helps it crisp up. Use parchment paper if you don't have spray.
Tortilla size: A burrito-sized tortilla fits best and gives you those crisp, golden edges. Smaller ones won’t hold as much filling.
Customize the flavor: Add other herbs, seasonings, or veggies to the filling for more flavor.
Eggs will puff, then settle: Don’t panic if it rises in the oven, it’ll deflate slightly as it cools.
Let it rest before slicing: Give it 5 minutes to firm up once baked so the filling holds its shape when served.

Storage instructions

Fridge: Store leftovers in an airtight container for up to 4 days.
Reheat: Microwave for 1-2 minutes until warmed through, or reheat in the oven at 180ºC (350ºF) for 10 minutes.
Don't Freeze: Egg bakes tend to weep when thawed, so skip freezing this one.
Meal prep tip: Slice into wedges before chilling so it’s ready to grab and go.