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, itโs 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, itโs an ideal choice for meal prep, allowing you to savor healthy eating throughout the week.
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
Instructions
- Preheat your oven to 400ยฐF (200ยฐC) and spray a 9 x 13 inch casserole dish with non-stick spray.
- In a large skillet, heat olive oil over medium heat. Add baby spinach, diced zucchini, and yellow squash. Sautรฉ for about 5 minutes until the spinach wilts and the squash softens. Drain any excess liquid.
- In a mixing bowl, combine the sautรฉed vegetables with feta cheese, parmesan cheese, panko breadcrumbs, egg whites, garlic powder, kosher salt, black pepper, and dried basil leaves. Mix well.
- 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 preferenceโgoat cheese works beautifully as well! Leftovers make great meal prep options; simply store them in airtight containers for easy reheating.