Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a delicious and nutritious dish that brings together the fresh flavors of zucchini and spinach with the creaminess of feta cheese. This comforting casserole is perfect for family dinners or gatherings, providing a hearty meal option that’s both satisfying and healthy. With its easy preparation and versatile serving options, this recipe is sure to become a favorite in your household. Whether enjoyed as a main dish or paired with grilled proteins, this casserole is a delightful way to incorporate more vegetables into your meals.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: Serves 6
- Category: Main Dish
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 small zucchini, diced
- 2 small yellow squash, diced (or 2 more zucchini)
- 1/4 cup fat-free feta cheese crumbles
- 1/4 cup low-fat grated parmesan cheese
- 1/4 cup whole-wheat panko bread crumbs
- 2 egg whites
- kosher salt
- garlic powder
- ground black pepper
- dried basil
Instructions
- Preheat your oven to 400°F (200°C). Spray a 9 x 13-inch casserole dish with non-stick spray.
- In a large skillet over medium heat, add olive oil. Once hot, sauté the zucchini and yellow squash until tender, about 5 minutes. Add spinach until wilted. Drain excess liquid.
- In a mixing bowl, combine sautéed vegetables with feta cheese, parmesan cheese, panko bread crumbs, egg whites, salt, garlic powder, black pepper, and basil. Mix well.
- Spread the mixture evenly in the prepared casserole dish and bake for 30 to 40 minutes until golden brown on top. Let cool slightly before serving.
Nutrition
- Serving Size: 1/6 of casserole (approximately 150g)
- Calories: 145
- Sugar: 2g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 8g
- Cholesterol: 20mg