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Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole is a delightful dish that combines fresh vegetables with cheesy goodness. This casserole is perfect for family dinners, potlucks, or meal prep for the week. With its vibrant colors and rich flavors, it stands out as a nutritious option that everyone will love. Easy to prepare and packed with nutrients, this dish makes veggies enjoyable for both kids and adults alike.

Why You’ll Love This Recipe

  • Healthy Ingredients: Packed with zucchini, spinach, and feta cheese, this casserole is a great way to enjoy your vegetables.
  • Easy to Prepare: With just a few simple steps, you can have a delicious meal ready in under an hour.
  • Versatile Dish: Serve it as a main course or side dish; it pairs well with various proteins.
  • Kid-Friendly: Even picky eaters will enjoy this cheesy, veggie-packed casserole.
  • Meal Prep Friendly: Make it ahead of time and reheat for quick meals during the week.

Tools and Preparation

Before diving into the recipe, gather the necessary tools to make your cooking experience smooth and efficient.

Essential Tools and Equipment

  • Non-stick spray
  • 9 x 13 inch casserole dish
  • Large skillet
  • Mixing bowl
  • Cooking spoon

Importance of Each Tool

  • Non-stick spray: Prevents sticking and makes cleanup easy.
  • Casserole dish: Provides even cooking and allows for generous servings.
  • Large skillet: Perfect for sautΓ©ing vegetables quickly without overcrowding.

Ingredients

This dish packs a hearty dose of veggies and all the cheesy goodness that you look for in a casserole.

Main Ingredients

  • 2 tablespoons olive oil
  • 3 cups baby spinach
  • 2 zucchini (small, diced small)
  • 2 yellow squash (small, diced small, OR 2 more zucchini if yellow squash is unavailable)
  • 1/4 cup feta cheese (fat-free)
  • 1/4 cup parmesan cheese (low-fat, 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 leaves

For Garnish

  • 2 tablespoons fresh parsley, finely chopped

How to Make Baked Zucchini, Spinach, and Feta Casserole

Step 1: Preheat the Oven

Preheat your oven to 400 degrees Fahrenheit. Prepare your 9 x 13 inch casserole dish by spraying it with non-stick spray to prevent sticking.

Step 2: SautΓ© the Vegetables

In a large skillet:
1. Heat the olive oil over medium heat.
2. Add the baby spinach, diced zucchini, and yellow squash.
3. Cook for about 5 minutes until the spinach wilts and the squash becomes soft.
4. Drain any excess liquid from the skillet.

Step 3: Mix Ingredients

In a large mixing bowl:
1. Combine the sautΓ©ed vegetable mixture with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, kosher salt, garlic powder, black pepper, and dried basil leaves.
2. Stir well until all ingredients are evenly mixed.

Step 4: Bake the Casserole

Transfer the mixture into your prepared casserole dish:
1. Spread it evenly across the bottom of the dish.
2. Bake in the preheated oven for 30 to 40 minutes until golden brown on top.
3. Remove from oven and let cool slightly before serving.

Enjoy your delicious Baked Zucchini, Spinach, and Feta Casserole!

How to Serve Baked Zucchini, Spinach, and Feta Casserole

Serving your Baked Zucchini, Spinach, and Feta Casserole can elevate any meal. This dish is versatile and can complement a variety of sides or be enjoyed on its own. Here are some delicious serving suggestions to enhance your dining experience.

As a Main Course

  • Pair it with a light salad for a balanced meal. A simple green salad with vinaigrette complements the casserole’s flavors well.

With Whole Grain Bread

  • Serve slices of whole grain bread on the side. The bread can be used to scoop up the casserole or enjoyed with a bit of butter.

Topped with Extra Feta

  • For cheese lovers, sprinkle additional feta cheese on top before serving. This adds extra creaminess and enhances the dish’s flavor.

Accompanied by Yogurt Sauce

  • A tangy yogurt sauce can be drizzled over the casserole. Mix plain yogurt with lemon juice and herbs for a refreshing touch.

As a Meal Prep Option

  • Portion leftovers into containers for an easy grab-and-go lunch or dinner throughout the week. It reheats well in the microwave.

Served Cold as a Salad

  • Enjoy it cold as part of a veggie salad. This makes it perfect for summer picnics or potlucks.

How to Perfect Baked Zucchini, Spinach, and Feta Casserole

To achieve the best results with your Baked Zucchini, Spinach, and Feta Casserole, consider these helpful tips that will enhance flavor and texture.

  • Use fresh ingredients: Fresh zucchini and spinach provide better flavor compared to frozen versions.

  • Cook off excess moisture: Make sure to drain any liquid after cooking the vegetables. This prevents a soggy casserole.

  • Experiment with herbs: Adding fresh herbs like parsley or dill can elevate the taste profile significantly.

  • Adjust cheese levels: If you prefer a cheesier casserole, feel free to increase the amount of feta or parmesan cheese used.

  • Let it rest before serving: Allowing the casserole to cool slightly helps it set better and makes it easier to cut into portions.

  • Top with breadcrumbs: For an extra crispy top layer, consider mixing panko breadcrumbs with olive oil before baking.

Baked

Best Side Dishes for Baked Zucchini, Spinach, and Feta Casserole

Pairing side dishes with your Baked Zucchini, Spinach, and Feta Casserole can create a more fulfilling meal experience. Here are some tasty options:

  1. Quinoa Salad: A light quinoa salad adds protein and complements the flavors of the casserole beautifully.

  2. Garlic Bread: Crunchy garlic bread is always a hit; it’s perfect for scooping up cheesy bites from your casserole.

  3. Roasted Vegetables: A medley of roasted seasonal vegetables provides additional nutrients and texture alongside your dish.

  4. Cucumber Salad: A refreshing cucumber salad helps balance richness with its crispness; dress it lightly for best results.

  5. Steamed Broccoli: Simple steamed broccoli adds color and health benefits; drizzle with lemon juice for added flavor.

  6. Sweet Potato Fries: Crispy sweet potato fries offer sweetness that contrasts nicely against the savory casserole.

  7. Mixed Green Salad: A classic mixed green salad topped with nuts adds crunch while enhancing nutrition.

  8. Rice Pilaf: Flavorful rice pilaf seasoned with herbs serves as an excellent base that pairs well with your casserole’s flavors.

Common Mistakes to Avoid

Avoiding common mistakes can elevate your Baked Zucchini, Spinach, and Feta Casserole to the next level. Here are some pitfalls to watch out for:

  • Skipping the draining step: Failing to drain the excess liquid from the cooked veggies can result in a soggy casserole. Always drain well before mixing the ingredients.

  • Using old vegetables: Using wilting or expired vegetables can affect the flavor and texture. Always opt for fresh zucchini and spinach for the best results.

  • Ignoring seasoning: Under-seasoning can lead to a bland dish. Make sure to follow the seasoning instructions closely and taste as you go!

  • Not preheating the oven: Baking in an unheated oven can cause uneven cooking. Preheat your oven to 400 degrees before placing your casserole inside.

  • Overbaking: Cooking for too long can dry out your casserole. Keep an eye on it, especially after 30 minutes, and remove it once it’s golden brown on top.

Storage & Reheating Instructions

Refrigerator Storage

  • Store leftovers in an airtight container.
  • The casserole will last for up to 3-4 days in the refrigerator.

Freezing Baked Zucchini, Spinach, and Feta Casserole

  • Wrap individual portions tightly in plastic wrap or foil before placing them in a freezer-safe container.
  • It can be frozen for up to 2-3 months without losing quality.

Reheating Baked Zucchini, Spinach, and Feta Casserole

  • Oven: Preheat to 350 degrees and reheat for about 20-25 minutes until warmed through.
  • Microwave: Heat individual portions on medium power for about 2-3 minutes or until hot.
  • Stovetop: Place on low heat in a skillet, cover with a lid, and stir occasionally until heated thoroughly.
Baked

Frequently Asked Questions

Can I make Baked Zucchini, Spinach, and Feta Casserole ahead of time?

Yes! You can prepare the casserole up to a day in advance. Just store it covered in the refrigerator until you’re ready to bake.

What variations can I try with this casserole?

Feel free to add other vegetables like bell peppers or mushrooms for extra flavor. You can also experiment with different types of cheese.

Is this Baked Zucchini, Spinach, and Feta Casserole suitable for meal prep?

Absolutely! This dish is perfect for meal prep. You can portion it out into containers for easy lunches throughout the week.

Can I use different cheeses in this recipe?

Yes! While feta offers a unique flavor, you can substitute it with goat cheese or even mozzarella if preferred.

Final Thoughts

The Baked Zucchini, Spinach, and Feta Casserole is not only delicious but also packed with nutritious ingredients that make it versatile enough for any meal. With options for customization and easy storage methods, this dish is perfect whether you’re preparing a family dinner or planning meals ahead. Give this recipe a try; you won’t be disappointed!

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Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole


  • Author: Adeline
  • Total Time: 55 minutes
  • Yield: Serves 8

Description

Baked Zucchini, Spinach, and Feta Casserole is a vibrant and nutritious dish that brings together the wholesome flavors of fresh vegetables and creamy cheeses. This delightful casserole not only makes vegetables appealing to kids but also serves as a perfect meal for busy weeknights or gatherings. With its cheesy goodness and colorful presentation, it’s sure to become a family favorite. Simple to prepare and versatile enough to be served as a main or side dish, this casserole can be enjoyed hot or even cold as part of a summer salad. Packed with nutrients, it’s an ideal choice for meal prep, allowing you to savor healthy eating throughout the week.


Ingredients

Scale
  • 2 tablespoons olive oil
  • 3 cups baby spinach
  • 2 zucchini (small, diced small)
  • 2 yellow squash (small, diced small, OR 2 more zucchini if yellow squash is unavailable)
  • 1/4 cup feta cheese (fat-free)
  • 1/4 cup parmesan cheese (low-fat, 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 leaves

Instructions

  1. Preheat your oven to 400Β°F (200Β°C) and spray a 9 x 13 inch casserole dish with non-stick spray.
  2. In a large skillet, heat olive oil over medium heat. Add baby spinach, diced zucchini, and yellow squash. SautΓ© for about 5 minutes until the spinach wilts and the squash softens. Drain any excess liquid.
  3. In a mixing bowl, combine the sautΓ©ed vegetables with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, garlic powder, kosher salt, black pepper, and dried basil leaves. Mix well.
  4. Transfer the mixture into the prepared casserole dish and bake for 30 to 40 minutes until golden brown on top.
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Main
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1/8 of casserole
  • Calories: 180
  • Sugar: 3g
  • Sodium: 280mg
  • Fat: 7g
  • Saturated Fat: 2g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 19g
  • Fiber: 3g
  • Protein: 12g
  • Cholesterol: 30mg

Keywords: For added flavor, consider incorporating fresh herbs like parsley or dill into the mix. You can substitute different types of cheese based on your preferenceβ€”goat cheese works beautifully as well! Leftovers make great meal prep options; simply store them in airtight containers for easy reheating.

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Pro Chef & Blogger

Welcome to my culinary corner, where passion meets the plate! I’m a chef with a love for creating delicious and inspiring dishes. Here, I’ll share my best recipes, tips, and tricks to help you bring a taste of magic into your kitchen. Whether you’re a seasoned cook or just starting out, you’ll find something to ignite your passion for cooking. Join me on this flavorful journey and let’s make every meal memorable. Happy cooking.

Chef amelia