Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a delightful medley of fresh vegetables and creamy cheese that brings comfort and satisfaction to any meal. This casserole is perfect for family gatherings or as a hearty side dish, appealing to both kids and adults alike. With its rich flavors, nutrient-packed ingredients, and easy preparation, it’s an ideal choice for busy weeknights or entertaining guests. Serve it as a main course or pair it with your favorite salad for a complete meal. Enjoy the wholesome goodness in every bite!
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: Serves 6
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 zucchini (small, diced small)
- 2 yellow squash (small, diced small OR 2 more zucchini if yellow squash is unavailable)
- 1/4 cup feta cheese crumbles (fat-free)
- 1/4 cup parmesan cheese (low-fat, 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 (200°C).
- In a large skillet, heat olive oil over medium heat. Add baby spinach, diced zucchini, and yellow squash; sauté for about 5 minutes until softened. Drain excess liquid.
- In a mixing bowl, combine the cooked veggies with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and dried basil; mix well.
- Spread the mixture evenly in a greased 9 x 13 inch casserole dish.
- Bake for 30 to 40 minutes until golden brown on top. Allow to cool slightly before serving.
Nutrition
- Serving Size: 1 cup (150g)
- Calories: 150
- Sugar: 2g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 8g
- Cholesterol: 20mg