Baked Zucchini, Spinach, and Feta Casserole – This Baked Zucchini, Spinach, and Feta Casserole is the perfect way to add more veggies to your diet without sacrificing flavor. With a healthy mix of spinach, zucchini, and yellow squash (or extra zucchini if you can’t find yellow squash), this casserole is not only tasty but also packed with nutrients. The combination of feta and Parmesan cheese adds a delicious tangy flavor, while the whole-wheat panko breadcrumbs add a crunchy texture. It’s an easy recipe that’s perfect for busy weeknights when you’re looking for a quick and healthy meal option.
My husband and I have been trying to eat healthier, but we always struggle to find healthy meals that are also satisfying and tasty. That’s when we discovered this Baked Zucchini, Spinach, and Feta Casserole. It’s become a staple in our household because it’s so easy to make and tastes delicious. We love how the veggies are cooked to perfection and the cheesy breadcrumb topping adds the perfect finishing touch. It’s one of those dishes that you can feel good about eating, and it’s so filling that we never feel like we’re sacrificing flavor or satisfaction.
Why This Recipe is Special?
- This casserole is packed with nutritious ingredients like spinach, zucchini, and yellow squash.
- It’s a great way to add more veggies to your diet without sacrificing flavor.
- The combination of feta and Parmesan cheese adds a delicious tangy flavor, while the whole-wheat panko breadcrumbs add a crunchy texture.
- It’s a simple and easy recipe that’s perfect for busy weeknights when you don’t have a lot of time to spend in the kitchen.
- It’s a healthy and satisfying meal that will leave you feeling full and satisfied.
Ingredients:
- 2 tablespoons olive oil (30 mL)
- 3 cups baby spinach
- 2 small zucchinis, diced small
- 2 small yellow squashes, diced small (or 2 additional zucchinis if yellow squash is unavailable)
- 1/4 cup fat-free feta cheese crumbles (25 g)
- 1/4 cup grated low-fat Parmesan cheese (20 g)
- 1/4 cup whole-wheat panko breadcrumbs (30 g)
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried basil leaves
Directions:
Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius). Spray a 9 x 13 inch (23 x 33 cm) casserole dish with non-stick spray and set aside.
In a large skillet, heat the olive oil over medium heat. Once hot, add the spinach, zucchini, and yellow squash (if using). Cook for about 5 minutes, until the spinach is wilted and the squash is soft. Drain off any excess liquid and place the mixture in a large mixing bowl.
Add the remaining ingredients to the mixing bowl with the spinach mixture. Combine well and spread the mixture in an even layer in the prepared casserole dish.
Bake for 30 to 40 minutes or until golden brown on top.
Let cool slightly before serving.
Notes:
- This recipe is a great way to use up any excess zucchini or yellow squash you may have on hand.
- If you don’t have whole-wheat panko breadcrumbs, regular panko breadcrumbs or even regular breadcrumbs can be used as a substitute.
- For a more indulgent version of this dish, feel free to use full-fat feta and parmesan cheese instead of the low-fat versions.
- Leftovers can be stored in the refrigerator for up to 3 days.
Baked Zucchini, Spinach, and Feta Casserole is a delicious and healthy dish that is perfect for any occasion. This casserole is a great way to incorporate more veggies into your diet, while still enjoying all the cheesy goodness you love. With its simple preparation and flavorful combination of ingredients, it’s sure to become a new favorite in your recipe collection. Give it a try and enjoy a warm and comforting meal that’s both satisfying and nutritious!
FAQs
Can I use frozen spinach instead of fresh?
While fresh spinach is recommended for this recipe, frozen spinach can be used as a substitute. Simply thaw and drain the spinach before adding it to the skillet with the zucchini and yellow squash.
Can I use a different type of cheese?
Yes, you can use a different type of cheese if you prefer. Goat cheese or ricotta would be great substitutes for the feta, while asiago or romano could be used instead of the parmesan.
Can I make this recipe ahead of time?
Yes, you can make this recipe ahead of time and store it in the refrigerator until you’re ready to bake it. Just be sure to add a few extra minutes to the baking time if the casserole is cold from the refrigerator.
Is this recipe vegetarian?
Yes, this recipe is vegetarian. It’s also gluten-free if you use gluten-free breadcrumbs.
Can I freeze leftovers?
Yes, leftovers can be frozen for up to 3 months. To reheat, simply thaw in the refrigerator overnight and bake in the oven at 350 degrees for 20-25 minutes or until heated through.
Can I add meat to this recipe?
Yes, if you’d like to add meat to this recipe, cooked and crumbled sausage or ground turkey would be great options. Simply add the cooked meat to the skillet with the vegetables before transferring to the casserole dish.
How many servings does this recipe make?
This recipe makes approximately 6 servings.
Baked Zucchini, Spinach, and Feta Casserole
Ingredients
- 2 tablespoons olive oil 30 mL
- 3 cups baby spinach
- 2 small zucchinis diced small
- 2 small yellow squashes diced small (or 2 additional zucchinis if yellow squash is unavailable)
- 1/4 cup fat-free feta cheese crumbles 25 g
- 1/4 cup grated low-fat Parmesan cheese 20 g
- 1/4 cup whole-wheat panko breadcrumbs 30 g
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1 teaspoon dried basil leaves
Instructions
- Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius). Spray a 9 x 13 inch (23 x 33 cm) casserole dish with non-stick spray and set aside.
- In a large skillet, heat the olive oil over medium heat. Once hot, add the spinach, zucchini, and yellow squash (if using). Cook for about 5 minutes, until the spinach is wilted and the squash is soft. Drain off any excess liquid and place the mixture in a large mixing bowl.
- Add the remaining ingredients to the mixing bowl with the spinach mixture. Combine well and spread the mixture in an even layer in the prepared casserole dish.
- Bake for 30 to 40 minutes or until golden brown on top.
- Let cool slightly before serving.
Leave a Reply