Baked Zucchini, Spinach, and Feta Casserole

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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.

Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole

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

  1. Preheat the oven to 400 degrees. spray a 9 x 13 inch casserole dish with non-stick spray and set aside.
  2. 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.
  3. 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.
https://skinnyms.com/baked-zucchini-spinach-feta/

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51 Comments on "Baked Zucchini, Spinach, and Feta Casserole"

  1. Tori  October 28, 2017

    When you say package spinach, I am not sure what that means. Loose raw spinach leaves, or something chopped and frozen?

    Reply
    • Gale Compton  October 28, 2017

      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. 🙂

      Reply
  2. Donna  October 29, 2017

    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?

    Reply
    • Gale Compton  October 30, 2017

      Donna, It’s actually 1 cup serving size, which was just updated. Thanks so much for your comment. 🙂

      Reply
  3. Dee  October 29, 2017

    I’m assuming “1/4 whole wheat panko bread crumbs” means 1/4 Cup – is that right?

    Reply
    • Gale Compton  October 30, 2017

      Dee, Yes 1/4 cup. Just added “cup”. Thanks so much. 🙂

      Reply
  4. Juliana  November 4, 2017

    Any chance for a GF modification?

    Reply
  5. Monique  January 10, 2018

    Can this be frozen?

    Reply
    • Gale Compton  January 10, 2018

      Monique, Sure can. Just be sure to defrosting in the fridge.

      Reply
  6. Michelle  July 14, 2018

    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.

    Reply
  7. Helen  August 15, 2018

    With the feta and parmesan I’m concerned this would be very salty. Would different cheese work as well, such as cheddar or provolone?

    Reply
    • Nichole Furlong  August 16, 2018

      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!

      Reply
  8. Jen  January 3, 2019

    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?

    Reply
    • Nichole Furlong  January 3, 2019

      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!

      Reply
  9. Jen  January 4, 2019

    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.

    Reply
    • Nichole Furlong  January 4, 2019

      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.

      Reply
  10. Jennifer  January 7, 2019

    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 .

    Reply
    • Nichole Furlong  January 9, 2019

      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!

      Reply
  11. Audra  January 19, 2019

    Is there anything that I can substitute eggs? I’m allergic to eggs but would love to try recipe.

    Reply
    • Nichole Furlong  January 19, 2019

      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.

      Reply
  12. Andrea Goldstein  February 24, 2019

    What about eggplant instead of zucchini? Curious since I have it in the house.

    Reply
    • Chef Sallie  February 25, 2019

      Absolutely! Let us know how you like the finished recipe. Have a great day!

      Reply
  13. Amy  March 7, 2019

    9×13 has to be wrong this is the tinyiest dish I’ve ever made 🙁 it barely filled a 8×8

    Reply
    • Nichole Furlong  March 9, 2019

      Hi Amy, you can double the recipe if you’d like! This recipe is meant to be a side dish.

      Reply
  14. Sheilas3girls  March 10, 2019

    Is there a substitute for cooked spinach? PTSD with cooked spinach from childhood. ?

    Reply
    • Gale Compton  March 11, 2019

      Kale would work!

      Reply
      • Christin y  November 26, 2019

        Doubled and subbed kale for spinach. Delicious!

        Reply
  15. Christine  March 10, 2019

    I’m not a fan of yello squash. Should I just leave it out or substitute something else for it?

    Reply
    • Gale Compton  March 11, 2019

      Christine, I would recommend adding more zucchini.

      Reply
  16. Dianna  March 21, 2019

    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?

    Reply
    • Nichole Furlong  March 21, 2019

      Pork rinds would be delicious! Adding the chicken to make this an entree would also be a great option!

      Reply
  17. Jane  April 4, 2019

    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?

    Reply
    • Nichole Furlong  April 6, 2019

      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.

      Reply
  18. Diana Irwin  April 12, 2019

    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.

    Reply
    • Nichole Furlong  April 13, 2019

      Thanks for signing up, Diana! We hope you love the recipes!

      Reply
  19. Sonia  May 8, 2019

    Can I omit the eggs? And if so, should I replace with something?

    Reply
  20. Missy  May 15, 2019

    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.

    Reply
    • Nichole Furlong  May 15, 2019

      We’re so glad to hear you loved the recipe!

      Reply
  21. anna yarow  July 18, 2019

    I love your recipes and am making this my third time in the past month! I am subbing cauliflower for yellow squash. I am sure it will be as amazing. Thanks for all the great recipes and tips!!

    Reply
    • Nichole Furlong  July 18, 2019

      We’re so glad to hear you love the recipes! Let us know how your substitution turns out!

      Reply
  22. Susan Lenort  July 22, 2019

    I’d add some sauted leek to add another flavor!

    Reply
    • Erin Milller  July 24, 2019

      Oh great idea, Susan! We like it 🙂

      Reply
  23. Sonia  July 24, 2019

    Loved this. Left out salt. Used zucchini and squash noodles cut up. Increased cheese to 1/2 cup each. Do you have other recipes along the same lines?

    Reply
    • Nichole Furlong  July 24, 2019

      Glad you loved the recipe, Sonia! You can search “casseroles” on our page to find many more similar recipes.

      Reply
  24. Fran  July 29, 2019

    Very nice side dish for all that surplus zucchini! I added a small finely chopped onion to soften in the pan with the zucchini and squash. Will definitely add to my stock of zucchini recipes!

    Reply
    • Erin Milller  July 30, 2019

      Awesome, Fran! We’re glad you enjoyed it 🙂

      Reply
  25. Jodi  July 31, 2019

    I made a double batch and added 3 chicken breasts cut in 1” chunks and sautéed with 1/2 a chopped red onion. Cooked first, set aside, used same pan for the Vegs then just combined all as described. Main dish!

    Reply
    • Erin Milller  July 31, 2019

      Great idea, Jodi! Sounds Tasty 😀

      Reply

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