Description

Baked Zucchini, Spinach, and Feta Casserole combines tender zucchini, vibrant spinach, and tangy feta cheese with a crisp parmesan-panko topping. This wholesome vegetarian casserole uses egg whites for a lighter texture and is seasoned with garlic and basil for aromatic flavor. It is baked until golden and makes an easy, nutritious meal, perfect for both main or side dish options.

Ingredients

Scale

2 tablespoons olive oil
3 cups baby spinach
2 small zucchini, diced small
2 small yellow squash, diced small (OR 2 more zucchini if unavailable)
1/4 cup fat-free feta cheese crumbles
1/4 cup low-fat parmesan cheese, grated
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

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Instructions

Preheat your oven to 400 degrees F and spray a 9 x 13 inch casserole dish with non-stick spray.
In a large skillet, heat olive oil over medium heat. Add the spinach, zucchini, and yellow squash. Cook for about 5 minutes until spinach is wilted and squash are soft.
Drain off any excess liquid from the skillet and transfer the vegetables to a large mixing bowl.
Add feta, parmesan, panko, egg whites, salt, garlic powder, black pepper, and dried basil to the vegetable mixture. Stir until well combined.
Spread the mixture evenly into the prepared casserole dish.
Bake for 30–40 minutes or until the top is golden brown.
Let cool slightly before slicing and serving.

Notes

Substitute yellow squash with extra zucchini if needed. Use regular panko if whole-wheat isn’t available. You may swap feta for goat cheese or omit parmesan for dairy-free. Assemble casserole a day ahead; keep covered in the fridge and bake fresh. Store leftovers in an airtight container up to 3 days. If watery, thoroughly drain vegetables before combining. Bake until deeply golden for best texture.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Main Course
Method: Baking
Cuisine: Mediterranean

Nutrition

Serving Size: 1/6 casserole
Calories: 162
Sugar: 3g
Sodium: 410mg
Fat: 7g
Saturated Fat: 2.5g
Unsaturated Fat: 4.5g
Trans Fat: 0g
Carbohydrates: 13g
Fiber: 3g
Protein: 10g
Cholesterol: 7mg