Casseroles have a bad rap as high-calorie comfort food, but this vegetarian dish is about to change that. With this baked zucchini, spinach, and feta casserole, what you see is what you get. This dish packs a hearty dose of veggies, meanwhile boasting all the cheesy goodness you look for in a casserole. Made with low-fat feta and parmesan, this recipe also uses whole-wheat bread crumbs to keep things light. And if you thought all those veggies were just to cut calories, think again. Delicious and flavorful, these summer garden classics happen to be some of the healthiest veggies around. Not only are you getting a meal both light and filling, but these veggies also pack a hefty dose of vitamins. Meanwhile, pairing some of the best ingredients of the summer with the warmth and comfort of a casserole makes this baked zucchini dish the perfect year-round meal.
Yields: 6 servings | Serving Size: 1 cup | Calories: 162 | Total Fat: 8g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 9mg | Sodium: 326mg | Carbohydrates: 20g | Fiber: 1g | Sugar: 3g | Protein: 6g | SmartPoints (Freestyle): 5
Ingredients
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 small zucchini, diced small
- 2 small yellow squash, diced small
- 1/4 cup fat free feta cheese, crumbled
- 1/4 cup low-fat parmesan cheese, grated
- 1/4 cup (whole wheat) panko bread crumbs
- 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. 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.
For more baked zucchini recipes with a twist, check out 13 Ways to Use Zucchini!
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When you say package spinach, I am not sure what that means. Loose raw spinach leaves, or something chopped and frozen?
Tori, Just tweaked to “baby spinach”. I’m not a big fan of frozen spinach, too much time sqeezing all that water out. When available, fresh is best. 🙂
I am a little confused about the serving size. If this is is made in a 9×13 pan and makes 6 servings, then each serving has to be more than a 1/2 cup. Maybe should it be 16 servings?
Donna, It’s actually 1 cup serving size, which was just updated. Thanks so much for your comment. 🙂
I’m assuming “1/4 whole wheat panko bread crumbs” means 1/4 Cup – is that right?
Dee, Yes 1/4 cup. Just added “cup”. Thanks so much. 🙂
Any chance for a GF modification?
Juliana, Simply use GF panko.
Can this be frozen?
Monique, Sure can. Just be sure to defrosting in the fridge.
Could this be “baked” in the crockpot? It’s so hot in the summer that I dread using the oven and thought putting all this in the crockpot might be an option.
Michelle, Sure, you can make in the slow cooker. You might enjoy this recipe.
With the feta and parmesan I’m concerned this would be very salty. Would different cheese work as well, such as cheddar or provolone?
Hi Helen, yes you can substitute cheddar or provolone. However, I would try this recipe by leaving out the Kosher salt and leaving the feta and parmesan. You can also reduce the amount of feta and parmesan, each of these cheeses have a distinct flavor that pairs very well with zucchini and spinach!
I think the per serving carb count is off. The only thing in this recipe that has significant carbs is the Panko, which is around 11 carbs for 1/4 cup. Should the carb count be more like 3 or 4 per serving?
Hi Jen, thanks for your question. I double checked the recipe and the carb count is correct. Zucchini and yellow squash both contain carbohydrates which make the carb count higher. Believe it or not, a single serving of yellow squash contains quite a lot of carbohydrates!
One cup of yellow/summer squash is 3-4 net carbs, depending on the source you go by. It’s on every low carb veggie list too. I’m still not seeing where you are coming up with 20 carbs per serving, using 2 small yellow/summer squash in this recipe.
Hi Jen, thank you for your concern. We use a professional nutritional calculator for all our recipes and have checked this recipe numerous times and come up with the same 20g carbohydrate count.
It’s got to be 3 cups cooked spinach because I made it with fresh spinach and only 3 cups fresh spinach and it was super thin, not like the picture .
Hi Jennifer, this recipe uses baby spinach. In our recipes we will specify if the spinach is cooked ie: 1 cup cooked spinach versus 1 cup baby spinach. Hope this helps!
Is there anything that I can substitute eggs? I’m allergic to eggs but would love to try recipe.
You can leave the eggs out of this recipe. Instead, add about 1/4 cup shredded mozzarella cheese and 1 tablespoon of flour. This will help bind the ingredients together the way the eggs would.
What about eggplant instead of zucchini? Curious since I have it in the house.
Absolutely! Let us know how you like the finished recipe. Have a great day!
9×13 has to be wrong this is the tinyiest dish I’ve ever made 🙁 it barely filled a 8×8
Hi Amy, you can double the recipe if you’d like! This recipe is meant to be a side dish.
Is there a substitute for cooked spinach? PTSD with cooked spinach from childhood. ?
Kale would work!
I’m not a fan of yello squash. Should I just leave it out or substitute something else for it?
Christine, I would recommend adding more zucchini.
In order to be a little more keto friendly – what could I use instead of panko bread crumbs? Crushed pork rinds? Another suggestion? Also – you mentioned in previous comments it’s meant to be a side dish – but I was thinking I could add cooked diced chicken (or shredded rotisserie chicken) and make it a meal. Thought?
Pork rinds would be delicious! Adding the chicken to make this an entree would also be a great option!
I think I’m missing something. In the picture the Panko crumbs look like they are on top of the casserole. In the instructions it mentions nothing about this, just to simply mix all remaining ingredients and bake. Do you mix the beard crumbs in the casserole or on top?
Hi Jane, the panko crumbs are not sprinkled over top. The top of the casserole with become brown and crispy, which is probably what you’re seeing.
Just signed up for the emails to get delicious dishes that are WW workable. Looking forward to trying and sharing this dish with family and friends.
Thanks for signing up, Diana! We hope you love the recipes!
Can I omit the eggs? And if so, should I replace with something?
Sonia, Yes, feel free to omit the egg.
I made this for the first time tonight. It barely filled a small casserole, let alone a 9×13 baking dish. I used a 6×8 and it was perfect. Everyone LOVED the casserole–very good flavor! I used two medium zucchini, two small yellow squash, and a small bag of fresh spinach. It’s good, mostly healthy, and easy. If you’re cooking for more than 4 people, double the recipe.
We’re so glad to hear you loved the recipe!