Baked Zucchini, Spinach, and Feta Casserole
Baked Zucchini, Spinach, and Feta Casserole is a wholesome and delightful dish that combines fresh vegetables with the rich flavors of feta and parmesan cheese. This nutritious casserole makes for an excellent choice whether you’re hosting a dinner party or looking for a comforting family meal. With its cheesy goodness and vibrant colors, it’s sure to impress everyone at the table while encouraging healthy eating habits. Packed with zucchini and spinach, this dish provides a flavorful way to increase your daily vegetable intake.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: Serves approximately 6 people 1x
- Category: Main Course
- Method: Baking
- Cuisine: Vegetarian
Ingredients
Scale
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 zucchini, diced
- 2 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
Instructions
- Preheat the oven to 400°F. Spray a 9 x 13 inch casserole dish with non-stick spray.
- In a large skillet, heat olive oil over medium heat. Add spinach, zucchini, and yellow squash; sauté for about 5 minutes until spinach wilts and squash softens. Drain excess liquid.
- In a mixing bowl, combine sautéed vegetables with feta, parmesan, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and basil. Mix well.
- Spread the mixture evenly in the prepared casserole dish and bake for 30 to 40 minutes or until golden brown on top. Allow it to cool slightly before serving.
Nutrition
- Serving Size: 1 serving
- Calories: 160
- Sugar: 3g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 11g
- Cholesterol: 0mg