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Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole You'll Crave!

This Baked Zucchini, Spinach, and Feta Casserole is a comforting, low-carb dish perfect for any dinner.
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Prep Time 15 minutes
Cook Time 35 minutes
Cooling Time 5 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 3 cups Baby Spinach Fresh is preferred, but frozen may be used; just ensure it's well-drained.
  • 2 small Zucchini, diced Can substitute with yellow squash or another zucchini if yellow is unavailable.
  • 2 small Yellow Squash, diced Enhances flavor and nutrition. Omit if not available.
  • ¼ cup Feta Cheese Crumbles Substitution: Goat cheese for a different flavor profile; dairy-free feta for a vegan option.
  • ¼ cup Parmesan Cheese, grated Can use nutritional yeast for a vegan option.
  • ¼ cup Whole-Wheat Panko Breadcrumbs Regular breadcrumbs or gluten-free alternatives may be used.
  • 2 Egg Whites Use a flax egg or unsweetened applesauce as a vegan alternative.
  • ½ teaspoon Kosher Salt Adjust based on dietary preferences.
  • 2 teaspoon Garlic Powder Fresh minced garlic may also work well.
  • ½ teaspoon Ground Black Pepper Adjust to taste.
  • 1 teaspoon Dried Basil Leaves Fresh basil can be used but in higher amounts for a more potent flavor.
  • 1 tablespoon Olive Oil Use vegetable oil if preferred.

Equipment

  • Oven
  • large skillet
  • Mixing Bowl
  • Casserole dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and spray a 9 x 13-inch casserole dish with non-stick cooking spray.
  2. In a large skillet, heat a splash of olive oil over medium heat. Add baby spinach, zucchini, and yellow squash. Sauté for about 5 minutes until spinach wilts.
  3. In a mixing bowl, combine the sautéed vegetables with feta, parmesan, panko breadcrumbs, and egg whites. Add salt, garlic powder, black pepper, and basil. Mix well.
  4. Spread the mixture evenly in the prepared casserole dish, pressing down lightly.
  5. Bake for 30 to 40 minutes until the top is golden brown and crispy.
  6. Remove from oven and allow to cool for a few minutes before serving.

Nutrition

Serving: 1sliceCalories: 150kcalCarbohydrates: 15gProtein: 10gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gSodium: 300mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 2000IUVitamin C: 15mgCalcium: 150mgIron: 1mg

Notes

Ensure to drain excess moisture from the sautéed vegetables before mixing; this keeps the casserole from turning watery. Customize with different cheeses or add protein for extra flavor.

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