Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a flavorful, nutritious dish that combines the fresh tastes of zucchini and spinach with creamy feta cheese. This versatile casserole is perfect for family dinners or as a side dish to your favorite proteins. With its cheesy goodness, it appeals to both kids and adults alike, making vegetables more enjoyable for everyone. Quick to prepare and packed with wholesome ingredients, this dish is not only delicious but also a great way to sneak in more veggies into your meals. Serve it hot and watch it disappear from the table!
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: Serves 8
- 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 additional zucchini)
- 1/4 cup fat-free feta cheese
- 1/4 cup low-fat grated parmesan cheese
- 1/4 cup whole-wheat panko breadcrumbs
- 2 egg whites
- kosher salt
- garlic powder
- black pepper
- dried basil
Instructions
- Preheat oven to 400°F (200°C) and spray a 9 x 13 inch casserole dish with non-stick spray.
- In a large skillet over medium heat, sauté olive oil, spinach, zucchini, and yellow squash until tender (about 5 minutes). Drain excess liquid.
- In a mixing bowl, combine sautéed veggies with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and basil. Mix well.
- Spread the mixture into the prepared casserole dish and bake for 30-40 minutes until golden brown on top. Let cool slightly before serving.
Nutrition
- Serving Size: 1 slice (150g)
- Calories: 130
- Sugar: 2g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 30mg