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Baked Zucchini, Spinach, and Feta Casserole

Baked Zucchini, Spinach, and Feta Casserole: Comfort Food Magic

Enjoy a delightful Baked Zucchini, Spinach, and Feta Casserole, a low-carb, diabetic-friendly dish that celebrates fresh veggies.
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Prep Time 10 minutes
Cook Time 35 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Vegetarian
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different taste.
  • 5 cups Baby Spinach Fresh kale can work but may need more cooking time.
  • 2 medium Zucchini The star vegetable; summer squash can be a great substitute.
  • 1 medium Yellow Squash If unavailable, just use more zucchini.
  • 1 cup Feta Cheese Crumbles (Fat-Free) Try goat cheese for a stronger flavor or dairy-free feta.
  • 1/2 cup Grated Parmesan Cheese (Low-Fat) Nutritional yeast is a great dairy-free alternative.
  • 1 cup Whole-Wheat Panko Breadcrumbs Use crushed pork rinds for a low-carb option.
  • 4 large Egg Whites For a vegan version, use a flax egg.
  • 1 teaspoon Kosher Salt Adjust or omit for a low-sodium dish.
  • 1 teaspoon Garlic Powder Fresh minced garlic can boost flavor intensity.
  • 1/2 teaspoon Ground Black Pepper Adjust to your liking.
  • 1 teaspoon Dried Basil Leaves Use three times the amount of fresh basil.

Equipment

  • 9x13-inch casserole dish
  • Large Skillet
  • mixing bowl

Method
 

Directions
  1. Preheat your oven to 400°F (200°C) and spray a 9x13 inch casserole dish with non-stick spray.
  2. Heat olive oil over medium heat in a large skillet. Add spinach, zucchini, and yellow squash, and sauté for about 5 minutes until the spinach wilts.
  3. Combine the drained vegetable mixture with feta, parmesan, panko breadcrumbs, egg whites, salt, garlic powder, black pepper, and basil in a mixing bowl, and mix well.
  4. Spread the mixture in the prepared casserole dish and bake for 30 to 40 minutes until the top is golden brown.
  5. Let the casserole cool for a few minutes before serving.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 15gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 5mgSodium: 300mgPotassium: 500mgFiber: 4gSugar: 3gVitamin A: 2500IUVitamin C: 20mgCalcium: 250mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 4 days. Casserole tastes even better the next day.

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