Why You’ll Love This Recipe
- Nutritious and Delicious: Packed with vegetables and enriched with cheese, this casserole offers a balanced and satisfying meal.
- Easy to Prepare: With straightforward steps, it’s suitable for both novice and experienced cooks.
- Versatile Serving Options: Enjoy it as a standalone dish or pair it with your favorite protein.
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
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat Oven: Set your oven to 400°F (200°C). Grease a 9×13-inch casserole dish with non-stick spray and set aside.
- Cook Vegetables: In a large skillet, heat olive oil over medium heat. Add spinach, zucchini, and yellow squash. Cook for about 5 minutes until the spinach is wilted and the squash is tender. Drain any excess liquid.
- Combine Ingredients: Transfer the cooked vegetables to a large mixing bowl. Add feta cheese, Parmesan cheese, bread crumbs, egg whites, garlic powder, dried basil, salt, and black pepper. Mix well to combine.
- Bake: Spread the mixture evenly in the prepared casserole dish. Bake for 30 to 40 minutes, or until the top is golden brown.
- Serve: Allow the casserole to cool slightly before serving.
Servings and Timing
- Servings: This recipe yields approximately 6 servings.
- Preparation Time: 10 minutes
- Cooking Time: 45 minutes
- Total Time: 55 minutes
Variations
- Cheese Options: Substitute feta with goat cheese or ricotta for a different flavor profile.
- Additional Vegetables: Incorporate mushrooms, bell peppers, or onions to enhance the nutritional value and taste.
- Herb Enhancements: Fresh herbs like parsley, dill, or oregano can be added for extra freshness.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat individual portions in the microwave for 1-2 minutes or warm the entire casserole in the oven at 350°F (175°C) until heated through.
FAQs
What can I serve with this casserole?
This casserole pairs well with a fresh green salad or grilled chicken for a complete meal.
Can I make this casserole ahead of time?
Yes, you can assemble the casserole, cover it, and refrigerate it for up to 24 hours before baking.
Is it possible to freeze this casserole?
Freezing is not recommended as the texture of the zucchini and squash may become watery upon thawing.
Can I use frozen spinach instead of fresh?
Yes, thaw and drain the spinach thoroughly before adding it to the recipe.
How can I make this recipe gluten-free?
Substitute the whole wheat panko bread crumbs with gluten-free bread crumbs.
What other cheeses work well in this casserole?
Cheeses like mozzarella, cheddar, or Swiss can be used as alternatives to feta and Parmesan.
How do I prevent the casserole from becoming watery?
Ensure you drain the cooked vegetables well before mixing and consider adding a tablespoon of flour or cornstarch to absorb excess moisture.
Can I add protein to this dish?
Yes, cooked chicken, turkey, or tofu can be added to make it a more substantial meal.
What herbs complement this casserole?
Fresh thyme, rosemary, or chives can enhance the flavor profile.
Is this casserole suitable for vegetarians?
Yes, this recipe is vegetarian-friendly.
Conclusion
The Baked Zucchini, Spinach, and Feta Casserole is a delightful blend of flavors and textures, making it a standout dish for any occasion. Its simplicity and versatility ensure it will become a favorite in your recipe collection. Enjoy the wholesome goodness of this casserole with your loved ones!
Baked Zucchini, Spinach, and Feta Casserole
The Baked Zucchini, Spinach, and Feta Casserole is a delightful fusion of fresh vegetables and rich cheeses, offering a nutritious and flavorful dish suitable for any meal. This casserole combines tender zucchini, vibrant spinach, and tangy feta cheese, all baked to perfection, making it a wholesome choice for those seeking a balanced diet.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 55 minutes
- Yield: Serves 6
- Category: Dinner
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 2 tablespoons olive oil
- 3 cups baby spinach
- 2 small zucchini, diced
- 2 small yellow squash, diced (or substitute with additional zucchini)
- 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 the oven to 400°F (200°C). Lightly grease a 9 x 13-inch casserole dish with non-stick spray.
- In a large skillet, heat olive oil over medium heat. Add spinach, zucchini, and yellow squash; cook for approximately 5 minutes until the spinach is wilted and the squash is tender. Drain any excess liquid.
- Transfer the cooked vegetables to a large mixing bowl. Add feta cheese, Parmesan cheese, breadcrumbs, egg whites, garlic powder, dried basil, salt, and black pepper. Mix until well combined.
- Spread the mixture evenly in the prepared casserole dish.
- Bake for 30 to 40 minutes, or until the top is golden brown. Allow the casserole to cool slightly before serving.
Notes
- For added flavor, consider incorporating fresh herbs such as dill or parsley.
- To make the dish gluten-free, substitute whole-wheat panko breadcrumbs with gluten-free breadcrumbs.
- This casserole pairs well with a side of grilled chicken or can be enjoyed on its own for a vegetarian meal.
