Baked Zucchini, Spinach, and Feta

This post may include affiliate links.

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.

OUR LATEST RECIPES
OUR LATEST VIDEOS

Baked Zucchini, Spinach, and Feta

Baked Zucchini, Spinach, and Feta

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/

For more baked zucchini recipes with a twist, check out 13 Ways to Use Zucchini!

Follow us on Pinterest and check out our Facebook for more healthy eating tips, tricks, and recipes!

20 Comments on "Baked Zucchini, Spinach, and Feta"

  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

Leave a Comment

Your email address will not be published.