Description
Zucchini Spinach Feta Casserole brings Mediterranean flavors to your dinner table with a delightful blend of fresh vegetables and creamy cheese. Green goodness meets tangy feta in this easy, nutritious dish you’ll want to savor again and again.
Ingredients
Scale
Main Vegetables:
- 2 zucchini, diced
- 2 yellow squash (or substitute with more zucchini), diced
- 3 cups baby spinach
Cheese and Breadcrumbs:
- 1/4 cup fat-free feta cheese crumbles
- 1/4 cup low-fat grated parmesan cheese
- 1/4 cup whole-wheat panko breadcrumbs
Seasonings and Liquids:
- 2 tablespoons olive oil
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried basil leaves
Instructions
- Prepare the oven by heating to 400°F (205°C) and lightly grease a 9×13-inch baking dish to prevent sticking.
- In a skillet over medium heat, sauté the baby spinach, zucchini, and yellow squash until spinach wilts and vegetables become tender, approximately 5-6 minutes. Remove excess moisture by draining.
- Transfer the cooked vegetables to a large mixing bowl and incorporate feta cheese, parmesan cheese, breadcrumbs, egg whites, salt, garlic powder, black pepper, and dried basil. Mix thoroughly to ensure even distribution of ingredients.
- Carefully transfer the vegetable mixture into the prepared baking dish, spreading it uniformly to create an even layer.
- Place the casserole in the preheated oven and bake for 35-40 minutes, monitoring until the top develops a rich golden-brown color and appears crispy around the edges.
- Remove from the oven and allow the casserole to rest for 5-7 minutes, which helps the ingredients settle and makes serving easier. Slice and plate the casserole while still warm for optimal flavor and texture.
Notes
- Swap zucchini with other seasonal vegetables like eggplant or bell peppers for variety and to keep the dish exciting throughout the year.
- Use gluten-free breadcrumbs or almond flour to make this recipe suitable for those with gluten sensitivities or following a low-carb diet.
- Pat zucchini and squash dry with paper towels before cooking to prevent excess moisture and ensure a crispy, golden-brown top on the casserole.
- Enhance protein content by adding cooked chicken or tofu chunks for a more substantial meal that keeps you feeling full and satisfied.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Breakfast, Lunch, Dinner, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 6
- Calories: 102 kcal
- Sugar: 1 g
- Sodium: 210 mg
- Fat: 5 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 7 g
- Cholesterol: 0 mg