Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a delightful dish that combines wholesome ingredients into a comforting meal. This vibrant casserole is perfect for family dinners, potlucks, or as a healthy option for meal prep throughout the week. Bursting with nutritious veggies like zucchini and spinach, paired with creamy feta cheese, it strikes a balance between flavor and health. With just 10 minutes of preparation, you can whip up this delicious dish that will impress both kids and adults alike.
- Prep Time: 10 minutes
- Cook Time: 30–40 minutes
- Total Time: 0 hours
- Yield: Approximately 6 servings 1x
- Category: Main Course
- 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 breadcrumbs
- 2 egg whites
- kosher salt
- garlic powder
- ground black pepper
- dried basil
Instructions
- Preheat the oven to 400°F (200°C). Spray a 9 x 13-inch casserole dish with non-stick cooking spray.
- In a large skillet over medium heat, add olive oil. Once hot, sauté the spinach, zucchini, and yellow squash for about 5 minutes until the spinach wilts and the squash softens. Drain any excess liquid.
- In a mixing bowl, combine the drained vegetable mixture with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and dried basil. Mix well.
- Spread the mixture evenly in the prepared casserole dish and bake for 30 to 40 minutes until golden brown on top.
Nutrition
- Serving Size: 1 serving
- Calories: 150
- Sugar: 3g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 8g
- Cholesterol: 0mg