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Hey there, friends!
Looking for a healthy and delicious dish to whip up? I’ve got just the thing for you!
Today, I’m sharing my baked zucchini spinach feta casserole.
It’s packed with flavor and super easy to make. Plus, it’s a great way to sneak in those veggies!
Perfect as a main dish or a side, you’ll want to add this to your recipe list.
Let’s dive in and get cooking!
Suggestions for Ingredient Substitution
For the zucchini and yellow squash, eggplant or bell peppers can be used as alternatives. These vegetables maintain a similar texture when cooked and offer comparable nutritional benefits. Adjust cooking time slightly, as eggplant may require longer to soften. Feta cheese can be replaced with goat cheese or a dairy-free alternative like crumbled firm tofu for those avoiding dairy. These options provide a similar tangy flavor and crumbly texture. For a gluten-free version, replace whole-wheat panko crumbs with crushed gluten-free crackers or almond meal. These substitutions will maintain the crispy topping while accommodating dietary restrictions. Use the same amount as called for in the original recipe.
| Preparation Time | 10-15 minutes |
| Cooking Time | 30-40 minutes |
| Total Time | 40-55 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 400-450
- Protein: 20-25 g
- Fat: 20-25 g
- Carbohydrates: 40-45 g
Ingredients
- 2 tablespoons olive oil
- 3 cups fresh baby spinach
- 2 small zucchinis, diced small
- 2 small yellow squash, diced small (or use 2 more zucchinis if squash is unavailable)
- 1/4 cup crumbled feta cheese (fat-free)
- 1/4 cup grated low-fat parmesan cheese
- 1/4 cup whole-wheat panko crumbs
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 teaspoons garlic powder
- 1/2 teaspoon black pepper
- 1 teaspoon dried basil
Step 1: Prepare the Casserole Dish and Oven
Preheat your oven to 400°F (200°C).
Take a 9 x 13 inch casserole dish and spray it generously with non-stick spray.
Set the dish aside for later use.
Step 2: Cook the Vegetables
Heat a large skillet over medium heat and add olive oil.
Once the oil is hot, add the spinach, zucchini, and yellow squash to the skillet.
Cook the vegetables for about 5 minutes, stirring occasionally, until the spinach is wilted and the squash is soft.
Once cooked, drain off any excess liquid from the skillet to prevent the casserole from becoming watery.
Transfer the cooked vegetables to a large mixing bowl.
Step 3: Combine and Prepare the Mixture
Add the remaining ingredients (which may include cheese, eggs, salt, pepper, or other seasonings or ingredients you’ve chosen) to the mixing bowl with the cooked vegetables.
Mix thoroughly to ensure all components are well integrated.
Once combined, spread the mixture in an even layer within the prepared casserole dish.
Step 4: Bake and Serve
Place the casserole dish in your preheated oven and bake for 30 to 40 minutes, or until the top of the casserole is golden brown.
Once baked, allow the dish to cool slightly before serving.
Enjoy your delicious and hearty vegetable casserole!
