Baked Zucchini, Spinach, & Feta Casserole is a perfect blend of flavors and textures, combining the mild sweetness of zucchini and yellow squash with the earthy taste of spinach and the tangy bite of feta cheese. It’s a great way to use up summer squash and makes for a fantastic side dish or light main course.
This casserole is not only tasty but also health-conscious, using low-fat cheeses and whole-wheat breadcrumbs to keep it nutritious without sacrificing flavor. Let’s dive into the recipe and learn how to create this mouthwatering dish!
1. Baked Zucchini, Spinach, & Feta Casserole Recipe
Ingredients
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 small zucchini, diced small
- 2 small yellow squash, diced small (or 2 more zucchini if yellow squash is unavailable)
- 1/4 cup fat-free feta cheese crumbles
- 1/4 cup low-fat grated parmesan cheese
- 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
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish with cooking spray or a small amount of olive oil.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the baby spinach and cook, stirring frequently, until the spinach is wilted and most of the moisture has evaporated. This should take about 3-4 minutes. Remove the spinach from the skillet and set aside to cool.
In the same skillet, heat the remaining tablespoon of olive oil. Add the diced zucchini and yellow squash (or additional zucchini if using). Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly softened but still retain some crunch. Remove from heat and let cool for a few minutes.
In a large mixing bowl, combine the cooked zucchini and squash, wilted spinach, fat-free feta cheese crumbles, low-fat grated parmesan cheese, and whole-wheat panko breadcrumbs.
In a separate small bowl, whisk together the egg whites, kosher salt, garlic powder, ground black pepper, and dried basil leaves.
Pour the egg white mixture over the vegetables and cheese in the large bowl. Gently fold everything together until well combined.
Transfer the mixture to the prepared baking dish, spreading it out evenly.
Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is set in the middle.
Remove from the oven and let it cool for 5-10 minutes before serving.
This Baked Zucchini, Spinach, & Feta Casserole is versatile and can be enjoyed in many ways:
- As a side dish: It pairs wonderfully with grilled chicken, fish, or lean beef.
- As a light main course: Serve it with a side salad for a satisfying vegetarian meal.
- For brunch: It makes a great addition to a weekend brunch spread.
- Meal prep: This casserole reheats well, making it perfect for meal prepping. Store individual portions in the refrigerator for quick and easy lunches throughout the week.
Tips For the Perfect Casserole
- Don’t overcook the vegetables: The zucchini and squash should still have a slight crunch when you add them to the casserole mixture. They’ll continue to cook in the oven.
- Squeeze out excess moisture: After cooking the spinach, you can press it in a fine-mesh strainer or between paper towels to remove any extra water. This will help prevent your casserole from becoming too watery.
- Customize the cheese: While feta and parmesan provide a great flavor combination, feel free to experiment with other cheeses like mozzarella or goat cheese.
- Add herbs: Fresh herbs like basil or oregano can add an extra layer of flavor to the dish.
- Make it crunchy: For added texture, sprinkle some extra breadcrumbs or grated parmesan on top before baking.
Whether you’re looking for a way to use up your garden’s summer squash bounty, or simply want to incorporate more vegetables into your diet, this casserole is a fantastic option. It’s a testament to how healthy eating can be both nutritious and delicious. Enjoy this flavorful, veggie-packed dish any time of the year!