Dig into all of the veggies and cheesy goodness that you could ask for!
Casseroles are typically thought of as high-calorie comfort food, but this slimmed-down vegetarian dish is about to change that. Our baked zucchini, spinach, and feta casserole uses fresh and healthy ingredients that come together in under an hour to create a seriously tasty main meal or side dish! And because this recipe pairs some of the best ingredients of the summer with the warmth and comfort of a casserole, it’s a wonderful meal to serve any day of the year!
A Hassle-Free Casserole
One of the major reasons that we love casseroles– aside from the fact that they’re delicious– is because they’re usually incredibly easy to prepare. Our baked zucchini, spinach, and feta casserole is both of those things and more! This recipe is perfect for beginners because the steps are easy to follow, but flavorful enough that it will grab the attention of even the most seasoned chefs.
Let the oven preheat to 400 degrees while you cook the veggies. Heat some olive oil in a large skillet. Once it’s hot, add the spinach, zucchini, and yellow squash to the pan. Cook this veggie mixture for about 5 minutes, until the spinach is wilted and the squash is soft. Drain any excess liquid and place the veggies in a large mixing bowl.
Next, add the feta, parmesan, breadcrumbs, egg whites, garlic powder, dried basil leaves, and salt and pepper to the mixing bowl with the veggie mixture. Fold the ingredients together until they’re evenly combined and then spread the mixture in an even layer in your prepared casserole dish. Bake for 30 to 40 minutes or until the top of the casserole is a beautiful golden brown. Let it cool for a few minutes before serving!
Healthy, Cheesy, and Delicious!
This easy casserole packs a hearty dose of veggies, while simultaneously boasting all of the cheesy goodness you look for in a casserole.
Oftentimes, veggies are thought of simply as a means to fill you up while keeping calories low. While the fibrous volume of vegetables is great at doing this, the taste and texture is also a reason to include them in all of your meals! The two stars of this show are spinach and zucchini. Not only are these two ingredients delicious, but they also happen to be some of the healthiest veggies around.
Spinach offers many different vitamins and minerals, but there are a few that stand out. It contains more potassium than bananas, a mineral that is essential for heart health and muscle function. It is also rich in magnesium, which is another mineral that regulates muscle and nerve function, as well as blood pressure.
Zucchini is another veggie that contains a wide range of nutrients, but vitamin A is one of the most prevalent. This vitamin is important for vision and immune health!
And we can’t forget about the cheese! No casserole is complete without it. We decided to go with fat-free feta and low-fat parmesan, in order to cut some calories but not compromise on flavor. Whole-wheat bread crumbs also help to keep things a little bit healthier.
Serving Our Baked Zucchini, Spinach, and Feta Casserole
Like we said, this casserole can be used as a main course or as a side dish! If you choose to make it as a side, but need some ideas for a main course, we can help! It will pair wonderfully with any of these main dish options:
Baked Zucchini, Spinach, and Feta Casserole
- 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 crumbles 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
- Preheat the oven to 400 degrees. Spray a 9 x 13 inch casserole dish with non-stick spray and set aside.
- In a large skillet, heat the olive oil. Once hot, add the spinach, zucchini, and yellow squash. Cook, about 5 minutes, until the spinach is wilted and squash is soft. Drain off any excess liquid and place in a large mixing bowl.
- Add the remaining ingredients to mixing bowl with the spinach mix. 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.
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If you give this Baked Zucchini, Spinach, and Feta Casserole a try, we would love to hear what you thought about it in the comment section!