Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole is a delightful dish that combines fresh vegetables with creamy cheese, making it perfect for any occasion. Whether you are hosting a family dinner or preparing a weeknight meal, this casserole offers a comforting and flavorful experience. Loaded with nutrients and bursting with taste, it’s a great way to enjoy your veggies while satisfying your cravings for cheesy goodness.

Why You’ll Love This Recipe

• Easy to Prepare: With simple steps and minimal prep time, this casserole can be in the oven in no time.
• Flavorful and Satisfying: The combination of zucchini, spinach, and feta creates a deliciously rich flavor profile that everyone will love.
• Health-Conscious Choice: Packed with nutritious ingredients, this dish is low in carbs and calories while being high in taste.
• Versatile Serving Options: Enjoy it as a main course or as a side dish to complement your favorite proteins.
• Kid-Friendly: Even picky eaters will enjoy the cheesy goodness of this veggie-packed casserole.

Tools and Preparation

Before you start cooking, gathering your tools will make the process smoother. Here’s what you’ll need:

Essential Tools and Equipment

• Non-stick spray
• Large skillet
• Mixing bowl
• 9 x 13 inch casserole dish
• Spatula

Importance of Each Tool

• Non-stick spray: Prevents the casserole from sticking to the dish, ensuring easy serving and cleanup.
• Large skillet: Perfect for sautéing the vegetables evenly without overcrowding.
• Mixing bowl: Essential for combining all ingredients effectively before baking.

Ingredients

This dish packs a hearty dose of veggies and all the cheesy goodness that you look for in a casserole.

For the Casserole

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

How to Make Baked Zucchini, Spinach, and Feta Casserole

Step 1: Preheat the Oven

Preheat your oven to 400 degrees Fahrenheit. While the oven heats up, spray your 9 x 13 inch casserole dish with non-stick spray to prepare it for baking.

Step 2: Sauté the Vegetables

In a large skillet:
1. Heat the olive oil over medium heat.
2. Add the baby spinach along with the diced zucchini and yellow squash.
3. Cook for about 5 minutes or until the spinach wilts and both squashes soften.
4. Drain off any excess liquid from the skillet before transferring everything into a large mixing bowl.

Step 3: Combine Ingredients

In your mixing bowl:
1. Add the feta cheese, parmesan cheese, panko bread crumbs, egg whites, kosher salt, garlic powder, ground black pepper, and dried basil leaves to the sautéed vegetable mixture.
2. Mix all ingredients thoroughly until well combined.

Step 4: Bake

Spread the combined mixture evenly in your prepared casserole dish:
1. Bake in the preheated oven for 30 to 40 minutes or until golden brown on top.
2. Once baked, let it cool slightly before serving.

Enjoy your delicious Baked Zucchini, Spinach, and Feta Casserole as a nutritious meal option!

How to Serve Baked Zucchini, Spinach, and Feta Casserole

This Baked Zucchini, Spinach, and Feta Casserole is versatile and can be enjoyed in various ways. Whether you’re serving it for a family dinner or a casual gathering, these serving suggestions will elevate your dish.

As a Main Dish

• Serve it hot as the centerpiece of your dinner table for a filling meal.
• Pair with a light salad for a balanced plate.

As a Side Dish

• Complement grilled chicken or turkey for added protein.
• Ideal alongside roasted vegetables to enhance flavor variety.

In Wraps or Sandwiches

• Use slices of the casserole in whole-grain wraps with fresh veggies for lunch.
• Layer it between whole-grain bread for a hearty vegetarian sandwich.

With Dipping Sauce

• Offer a side of tzatziki or yogurt-based sauce for additional creaminess.
• A drizzle of balsamic glaze can add an extra touch of flavor.

How to Perfect Baked Zucchini, Spinach, and Feta Casserole

Creating the perfect casserole requires attention to detail. Here are some tips to ensure your dish turns out delicious every time.

• Choose Fresh Ingredients: Fresh zucchini and spinach provide better flavor and texture. Look for firm zucchinis and vibrant greens at the market.

• Drain Excess Liquid: Ensure to drain any liquid after cooking the vegetables. This prevents the casserole from becoming soggy.

• Experiment with Cheeses: Feel free to mix different cheeses like ricotta or mozzarella for a unique taste while keeping feta as a base.

• Adjust Seasonings: Customize the seasoning to your preference. Adding crushed red pepper flakes can give it an extra kick if you like heat.

Best Side Dishes for Baked Zucchini, Spinach, and Feta Casserole

Pairing side dishes with your Baked Zucchini, Spinach, and Feta Casserole can enhance your meal experience. Here are some excellent options to consider.

1. Mixed Green Salad: A refreshing salad with seasonal greens, cherry tomatoes, and a light vinaigrette adds brightness to your plate.

2. Quinoa Pilaf: Nutty quinoa cooked with herbs makes for a protein-packed side that complements the casserole well.

3. Roasted Sweet Potatoes: Sweet potatoes roasted until crispy offer a sweet contrast that pairs beautifully with the savory flavors of the casserole.

4. Steamed Broccoli: Simple steamed broccoli provides fiber and balances out the richness of the dish while keeping it healthy.

5. Garlic Bread: Crunchy garlic bread is perfect for scooping up portions of casserole, adding delightful texture and flavor.

6. Cucumber Salad: A cool cucumber salad with dill and yogurt dressing offers freshness that cuts through the richness of the casserole.

Common Mistakes to Avoid

When making your Baked Zucchini, Spinach, and Feta Casserole, it’s easy to overlook some key steps. Here are common mistakes to steer clear of.

• Boldly skip draining excess liquid – Not draining excess liquid from the cooked veggies can lead to a soggy casserole. Make sure to drain well after cooking.
• Boldly forget seasoning – Under-seasoning can leave your dish bland. Be sure to measure out spices and seasonings accurately for a flavorful result.
• Boldly use the wrong cheese – Using traditional feta instead of fat-free can alter the calorie count significantly. Stick with fat-free options for a healthier casserole.
• Boldly rush the baking time – Removing the casserole too early may prevent it from setting properly. Bake until golden brown on top for the best texture.
• Boldly skip letting it cool – Cutting into the casserole immediately can result in a messy serving. Allow it to cool slightly before slicing for cleaner pieces.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Allow the casserole to cool completely before refrigerating.

Freezing Baked Zucchini, Spinach, and Feta Casserole

• Wrap tightly in plastic wrap and then in aluminum foil for up to 2 months.
• Label with the date for future reference.

Reheating Baked Zucchini, Spinach, and Feta Casserole

• Oven – Preheat to 350°F (175°C) and bake covered for about 20 minutes or until heated through.
• Microwave – Heat in a microwave-safe dish in intervals of 1-2 minutes until warm; cover with a damp paper towel.
• Stovetop – Place slices in a skillet over low heat; cover and warm gently until heated through.

Frequently Asked Questions

Here are some common questions about the Baked Zucchini, Spinach, and Feta Casserole.

Can I make this casserole ahead of time?

Yes! You can prepare the casserole up to a day in advance. Just store it covered in the refrigerator until you’re ready to bake.

What can I use instead of feta cheese?

If you’re looking for alternatives, consider using ricotta or goat cheese, though they will change the flavor profile slightly.

Is this Baked Zucchini, Spinach, and Feta Casserole suitable for meal prep?

Absolutely! This dish stores well and can be easily reheated throughout the week, making it perfect for meal prep.

Can I add other vegetables?

Yes! Feel free to add bell peppers, mushrooms, or any other favorite vegetables you have on hand.

Final Thoughts

The Baked Zucchini, Spinach, and Feta Casserole is not only delicious but also customizable based on your preferences. It’s a great way to incorporate more vegetables into your meals while enjoying cheesy goodness. Give this recipe a try today!