Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a delightful dish that merges wholesome ingredients into a nutritious and satisfying meal. This casserole is an excellent choice for family dinners or potlucks, packed with fresh vegetables and creamy feta cheese for a savory flavor profile that everyone will love. With its simple preparation process, this recipe is perfect for busy weeknights, making it a reliable go-to for any occasion.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: Serves approximately eight people 1x
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 small zucchini, diced
- 2 small yellow squash, diced (or additional zucchini)
- 1/4 cup fat-free feta cheese crumbles
- 1/4 cup low-fat grated parmesan cheese
- 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
Instructions
- Preheat your oven to 400°F (200°C) and spray a 9 x 13 inch casserole dish with non-stick spray.
- In a skillet, heat olive oil over medium heat. Add spinach, zucchini, and yellow squash; sauté until the spinach wilts and squash is tender (about 5 minutes). Drain any excess liquid.
- In a mixing bowl, combine the sautéed vegetables with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and basil. Mix until well combined.
- Spread the mixture evenly in the prepared casserole dish and bake for 30 to 40 minutes or until golden brown on top. Allow to cool slightly before serving.
Nutrition
- Serving Size: 1 serving
- Calories: 155
- Sugar: 2g
- Sodium: 220mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 5mg