Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a delightful blend of fresh vegetables and savory cheese, making it an ideal choice for family dinners or meal prep. This dish highlights the flavors of zucchini and spinach while offering a creamy texture from the feta cheese. Packed with nutrition and easy to prepare, this casserole is not only vegetarian-friendly but also sure to please everyone at the table. Whether served as a main course or side dish, this scrumptious bake will quickly become a favorite for both kids and adults alike.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: Serves about 6 people 1x
- Category: Dinner
- 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
- 1/4 cup low-fat Parmesan cheese, grated
- 1/4 cup whole-wheat panko breadcrumbs
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried basil leaves
Instructions
- Preheat your oven to 400°F and spray a non-stick casserole dish with cooking spray.
- In a large skillet over medium heat, add olive oil. Once hot, sauté spinach, zucchini, and yellow squash for about 5 minutes until the spinach wilts and the squash softens. Drain excess liquid.
- In a large mixing bowl, combine the sautéed vegetables with feta cheese, Parmesan cheese, breadcrumbs, egg whites, salt, garlic powder, black pepper, and basil. Mix until well combined.
- Spread the mixture evenly in the prepared casserole dish. 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: 133
- Sugar: 2g
- Sodium: 306mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 3g
- Protein: 7g
- Cholesterol: 10mg