Baked Zucchini, Spinach & Feta Casserole is a flavorful and nutrient-packed dish that brings together the freshness of zucchini, the earthiness of spinach, and the creamy, tangy taste of feta cheese. This Baked Zucchini Casserole recipe is perfect for those looking for a wholesome, low-carb meal that doesn’t compromise on taste. Whether you are a vegetarian, someone following a healthy diet, or simply a food lover searching for a satisfying dish, this casserole is a great option.

The combination of zucchini and spinach provides a delicious way to incorporate more vegetables into your diet while maintaining a satisfying and hearty meal. The feta cheese adds a creamy and salty depth, perfectly complementing the fresh ingredients. The dish is baked to perfection, resulting in a golden, slightly crispy top with a soft, cheesy interior.

One of the best things about this casserole is its versatility. It can be enjoyed as a main course for a light yet filling meal or served as a side dish alongside grilled meats or other entrees. Additionally, it is easy to customize based on dietary preferences. For those who prefer a dairy-free version, plant-based cheese alternatives can be used. It is also a great meal-prep option, as it stores well and reheats beautifully, making it ideal for busy weeknights or packed lunches.

Whether you’re preparing a casual family meal, hosting a dinner party, or looking for a nutritious dish to add to your meal rotation, this casserole is a great choice. It is simple to prepare, requires minimal ingredients, and delivers a delicious, comforting taste that everyone will love.

Why You’ll Love This Recipe

This baked zucchini, spinach, and feta casserole is a winning dish for multiple reasons. First, it is packed with wholesome ingredients that not only taste great but also provide essential nutrients. Zucchini and spinach are both rich in vitamins and minerals, while feta cheese adds protein and calcium. This combination creates a balanced meal that is both satisfying and nourishing.

Another reason to love this recipe is its simplicity. With just a handful of ingredients and straightforward steps, it is incredibly easy to prepare. Even if you are not an experienced cook, you can successfully make this dish without any hassle. It requires minimal prep work, making it perfect for busy individuals who still want to enjoy homemade, nutritious meals.

The versatility of this dish is another standout feature. It can be enjoyed on its own for a light and healthy meal or paired with other dishes to create a more elaborate spread. Whether served as a side or a main course, it always delivers in terms of flavor and texture. It is also great for meal prepping, as it can be stored and reheated without losing its deliciousness.

If you love cheesy, comforting casseroles but want a healthier alternative, this recipe is for you. Unlike heavy, calorie-dense casseroles, this dish is light yet flavorful. The natural sweetness of zucchini, the slight bitterness of spinach, and the tanginess of feta create a harmonious blend that is both delicious and nutritious. Plus, it is naturally low in carbohydrates, making it an excellent choice for those following a low-carb or keto diet.

Health Benefits

This casserole is not just delicious—it also offers numerous health benefits. Zucchini, a primary ingredient in this dish, is low in calories but high in essential vitamins and minerals. It is an excellent source of vitamin C, which supports a strong immune system, and it also provides fiber, which aids digestion and promotes gut health.

Spinach is another powerhouse ingredient that makes this dish highly nutritious. It is packed with iron, folate, and antioxidants, which contribute to overall well-being. Spinach is also known to support heart health, boost energy levels, and improve skin health due to its high vitamin A content.

Feta cheese, though often considered indulgent, provides several health benefits as well. It is rich in calcium, which supports strong bones, and contains probiotics that promote a healthy gut. Feta is also lower in calories compared to many other cheeses, making it a great option for those looking to enjoy cheese while maintaining a balanced diet.

The eggs in this casserole provide high-quality protein and healthy fats, which help keep you full and satisfied. Additionally, eggs contain important nutrients such as choline, which supports brain function and metabolism.

Overall, this dish is a nutrient-dense option that supports a healthy lifestyle. It is packed with vitamins, minerals, fiber, and protein, making it a well-rounded meal that nourishes the body while satisfying your taste buds.

Preparation Time, Servings, and Nutritional Information

This casserole is designed to be quick and easy to prepare, making it perfect for busy schedules.

Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Servings: 4

Estimated Nutritional Information per Serving:

Calories: 220
Protein: 12g
Fat: 14g
Carbohydrates: 8g
Fiber: 2g
Sugar: 3g

These values may vary slightly based on ingredient brands and portion sizes.

Ingredients List

2 medium zucchinis, thinly sliced
2 cups fresh spinach, chopped
½ cup feta cheese, crumbled
½ cup mozzarella cheese, shredded
3 eggs, beaten
½ cup milk (or dairy-free alternative)
1 teaspoon olive oil
½ teaspoon garlic powder
½ teaspoon oregano
Salt and black pepper to taste

Step-By-Step Cooking Instructions

Preheat the Oven: Start by preheating your oven to 375°F (190°C). Lightly grease a baking dish with olive oil to prevent sticking.
Prepare the Spinach: Heat a small amount of olive oil in a pan over medium heat. Add the chopped spinach and sauté for 2-3 minutes until wilted. Remove from heat and set aside.
Prepare the Egg Mixture: In a large mixing bowl, whisk together the eggs, milk, garlic powder, oregano, salt, and black pepper until well combined.
Layer the Zucchini: Arrange a layer of zucchini slices at the bottom of the greased baking dish.
Add the Cheese and Spinach: Sprinkle crumbled feta and shredded mozzarella over the zucchini. Evenly distribute the sautéed spinach on top.
Pour the Egg Mixture: Slowly pour the egg mixture over the vegetables and cheese, ensuring everything is well coated.
Bake the Casserole: Place the dish in the preheated oven and bake for 30-35 minutes or until the top is golden brown and the casserole is set in the center.
Cool and Serve: Let the casserole cool for a few minutes before serving. Enjoy warm as a main dish or a side.

How to Serve

This baked zucchini, spinach, and feta casserole is a versatile dish that can be served in multiple ways, making it a great addition to any meal. It can be enjoyed as a main course for a light yet satisfying lunch or dinner, or it can be served as a flavorful side dish alongside other dishes.

For a simple and nutritious meal, serve the casserole with a fresh green salad. A combination of mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing complements the flavors of the casserole perfectly. If you prefer something heartier, pair it with a warm soup, such as tomato basil or roasted red pepper soup, for a comforting and wholesome meal.

Another great way to serve this dish is as a side to grilled or roasted proteins. It pairs exceptionally well with grilled chicken, baked salmon, or roasted turkey. The cheesy and savory flavors of the casserole enhance the taste of these proteins without overpowering them.

For brunch or breakfast, this casserole can be served alongside a slice of whole-grain toast or a side of avocado for a balanced and satisfying start to the day. It also works well as part of a brunch spread with scrambled eggs, fresh fruit, and whole-grain muffins.

This dish is also an excellent option for potlucks and gatherings, as it can be prepared in advance and easily transported. Simply cut it into squares or slices and serve it warm or at room temperature. No matter how you choose to enjoy it, this casserole is a crowd-pleaser that brings both nutrition and delicious flavor to the table.

Pairing Suggestions

Pairing this Baked Zucchini Casserole with the right foods can elevate its flavors and create a well-rounded meal. Here are some excellent pairing suggestions to enhance your dining experience:

Salads: A crisp, refreshing salad with a tangy dressing is a perfect complement to this casserole. Try a Greek salad with cucumbers, tomatoes, red onions, olives, and a lemon-olive oil dressing. A simple arugula salad with Parmesan shavings and balsamic vinaigrette also pairs beautifully.
Grilled or Roasted Proteins: Since this dish is packed with vegetables, adding a lean protein source creates a balanced meal. Grilled chicken, roasted salmon, or baked turkey breast are all great options. For a vegetarian protein source, serve it with a side of quinoa or lentils.
Bread and Grains: If you want to make the meal more filling, serve the casserole with a slice of crusty whole-grain bread, pita bread, or a side of brown rice or quinoa. The grains help soak up the flavors and add extra texture.
Soups: A bowl of soup makes a wonderful accompaniment to this dish. Consider a creamy tomato basil soup, roasted red pepper soup, or even a light vegetable broth to enhance the meal.
Beverages: If you’re serving this casserole for dinner, pair it with a crisp white wine like Sauvignon Blanc or a light Pinot Grigio. For non-alcoholic options, a refreshing lemon-infused water or a glass of iced herbal tea works well.

Storage, Freezing & Reheating Instructions

Proper storage, freezing, and reheating methods ensure that this Baked Zucchini Casserole remains fresh and delicious for later enjoyment.

Storage: Allow the casserole to cool completely before storing. Transfer any leftovers into an airtight container and refrigerate for up to 4 days. If storing in the original baking dish, cover it tightly with plastic wrap or aluminum foil.
Freezing: This casserole freezes well, making it a great meal prep option. To freeze, let the casserole cool completely, then cut it into individual portions for easier reheating. Wrap each portion tightly in plastic wrap and place them in a freezer-safe container or zip-top bag. It can be stored in the freezer for up to 2 months.
Reheating:
- Oven: For best results, reheat in the oven at 350°F (175°C) for 10-15 minutes until warmed through. Cover with foil to prevent the top from drying out.
- Microwave: If reheating a single portion, microwave on medium power for 1-2 minutes, checking frequently to ensure even heating.
- Stovetop: Heat in a covered pan over low heat for a few minutes, adding a splash of water or milk if needed to maintain moisture.

Common Mistakes to Avoid

Even though this Baked Zucchini Casserole recipe is straightforward, a few common mistakes can affect the final result. Here’s what to watch out for:

Skipping the step of draining excess moisture from zucchini: Zucchini has a high water content, which can make the casserole watery if not handled properly. To prevent this, lightly salt the zucchini slices and let them sit for 10 minutes before patting them dry with a paper towel.
Overbaking the casserole: Baking for too long can dry out the dish and make the eggs rubbery. Check for doneness by inserting a knife or toothpick into the center—if it comes out clean, the casserole is ready.
Using too much cheese: While cheese adds great flavor, overloading the casserole with cheese can make it overly greasy and heavy. Stick to the recommended measurements for a balanced taste.
Not seasoning properly: Eggs, zucchini, and spinach all benefit from proper seasoning. Make sure to add enough salt, pepper, and herbs to enhance the dish’s flavors.
Skipping the preheating step: Ensure your oven is fully preheated before placing the casserole inside. This helps achieve an evenly cooked and properly set texture.

Pro Tips

To make this casserole even more delicious and foolproof, keep these pro tips in mind:

Use fresh ingredients: Fresh zucchini and spinach yield the best flavor and texture. While frozen spinach can be used, be sure to drain any excess water to avoid a soggy casserole.
Enhance the flavors with additional seasonings: While oregano and garlic powder add great taste, consider experimenting with other herbs and spices. Try adding a pinch of red pepper flakes for heat or a sprinkle of nutmeg for a subtle depth of flavor.
Add a crunchy topping: If you prefer a bit of crunch, sprinkle some breadcrumbs or crushed nuts (like almonds or walnuts) on top before baking. This adds texture and an extra layer of flavor.
Let it rest before serving: Allow the casserole to cool for about 5 minutes before cutting into it. This helps the layers set and makes serving easier.

Frequently Asked Questions (FAQs)

Can I use a different type of cheese?
Yes! While feta cheese adds a delicious tangy flavor, you can substitute it with goat cheese, ricotta, or even shredded Parmesan for a different taste.
Is this casserole keto-friendly?
Yes! This dish is naturally low in carbohydrates, making it a great choice for those following a keto or low-carb diet. To make it even more keto-friendly, use heavy cream instead of milk.
Can I add other vegetables?
Absolutely! Feel free to add mushrooms, bell peppers, onions, or cherry tomatoes for additional flavors and textures.
How can I make this dairy-free?
To make this casserole dairy-free, replace the feta and mozzarella with plant-based cheese alternatives and use almond milk or oat milk instead of regular milk.
Can I make this ahead of time?
Yes, this casserole can be assembled in advance and stored in the refrigerator overnight. When ready to bake, simply place it in the oven and extend the baking time by a few minutes if needed.

Conclusion & Call to Action

This baked zucchini, spinach, and feta casserole is a delicious, nutritious, and easy-to-make dish that is perfect for any occasion. Whether you’re looking for a healthy main course, a flavorful side dish, or a great meal-prep option, this casserole has you covered.

Now that you have the recipe, why not give it a try? Gather your ingredients, preheat your oven, and enjoy the delightful combination of zucchini, spinach, and feta cheese in this wholesome dish. Once you’ve made it, share your experience! Did you add any special ingredients? How did you serve it? Let us know in the comments or share your photos on social media.

Happy cooking! Enjoy your flavorful and healthy zucchini, spinach, and feta casserole.

Baked Zucchini, Spinach & Feta Casserole – Healthy & Easy Recipe

Author: Sophia Bennett
Total Time: 45 minutes
Yield: 4 servings 1x
Diet: Vegetarian

Print Recipe

Description

A healthy, cheesy, and flavorful casserole made with fresh zucchini, spinach, and feta cheese. Perfect as a low-carb main dish or a side.

Ingredients

Scale

2 medium zucchinis, thinly sliced
2 cups fresh spinach, chopped
½ cup feta cheese, crumbled
½ cup mozzarella cheese, shredded
3 eggs, beaten
½ cup milk (or dairy-free alternative)
1 tsp olive oil
½ tsp garlic powder
½ tsp oregano
Salt & black pepper to taste

Instructions

Preheat oven to 375°F (190°C) and grease a baking dish.
Sauté spinach in olive oil until wilted.
In a bowl, whisk eggs, milk, garlic powder, oregano, salt, and pepper.
Layer zucchini slices in the dish. Sprinkle with feta and mozzarella, then add sautéed spinach.
Pour the egg mixture evenly over the veggies and cheese.
Bake for 30-35 minutes until golden brown and set in the center.
Let cool slightly before serving.

Notes

To prevent a watery casserole, pat dry zucchini slices before layering.
Add red pepper flakes for a spicy kick.
Store leftovers in the fridge for up to 4 days.

Prep Time: 10 minutes
Cook Time: 35 minutes
Category: Main Dish / Side Dish
Method: Baking
Cuisine: Mediterranean, Healthy