Description

Baked Zucchini, Spinach, and Feta Casserole is a comforting, nutritious dish that brings together fresh vegetables and creamy cheese in a delightful harmony. This easy-to-make casserole highlights the natural flavors of zucchini and spinach, enhanced by the tangy feta and savory parmesan. Perfect for family dinners or gatherings, it serves as a satisfying main course or a hearty side dish. With its wholesome ingredients and kid-friendly appeal, this recipe not only nourishes but also delights the palate. Enjoy this flavorful casserole that promises to be a hit at your table!

Ingredients

Scale

2 tablespoons olive oil
3 cups baby spinach
2 small zucchini, diced
2 small yellow squash (or 2 more 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, add olive oil. Sauté spinach, zucchini, and yellow squash for about 5 minutes until the spinach wilts and squash softens; drain any 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. Bake for 30 to 40 minutes until golden brown on top. Allow cooling slightly before serving.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Main
Method: Baking
Cuisine: Mediterranean

Nutrition

Serving Size: 1 slice (150g)
Calories: 120
Sugar: 3g
Sodium: 320mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 15g
Fiber: 3g
Protein: 7g
Cholesterol: 10mg

Keywords: For added flavor, experiment with different cheeses like mozzarella or goat cheese. Consider adding bell peppers or mushrooms for more variety in vegetables. Letting the casserole rest before serving helps it set properly for easier slicing.