Recipe for Mediterranean-Style Zucchini Feta Casserole

This casserole is easy to make and satisfying. It’s a great meatless dinner that takes only minutes of hands-on time before it goes into the oven. You can also make it for breakfast in a pan or muffin cups, and even add up to 4 more egg whites if you want extra protein.  For extra fiber, serve it with fresh fruit or with whole-grain toast or in a whole-grain wrap. Another option is to add 1-2 cups of cooked corn or diced sweet potato to the casserole.

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You can make it with or without parmesan cheese and tomatoes on top. Any kind of beans are good instead of chickpeas, or you can use 1 ½ cups of cooked, cubed sweet potatoes or potatoes, or green peas. For a larger meal, serve it with baked chicken breast or fish, as well as a green salad.

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Makes 4 servings

Ingredients:

• 1 pound of zucchini (about 3 small zucchini), sliced thinly
• 2 eggs or 4 egg whites
• 10 ounces of fresh spinach, cooked, or ½ bag of frozen spinach or 1 can of spinach, drained
• 4 ounces of feta cheese
• 1 can of garbanzo beans, drained
• 1 teaspoon of dried oregano
• ¼ cup of chopped parsley, optional
• Black pepper to taste
• 2 ounces of parmesan cheese, optional
• 2 sliced roma tomatoes, optional
• Fresh basil leaves, optional

Instructions: 

1. Grease a 6 x 9-inch baking pan and preheat the oven to 375 degrees.
2. Beat the egg whites or eggs in a small bowl and set aside.
3. In a medium bowl, toss the zucchini, spinach, oregano, feta cheese, parsley, and pepper. Spread the mixture in the pan.
4. Pour the eggs over the zucchini mixture. Top with parmesan cheese, roma tomato slices, and basil leaves, if using.
5. Bake for 25-30 minutes or until the eggs are set. Cool before serving.

Nutrition information per serving: calories: 250 kcal; total fat: 12 g; total carbohydrates: 18 g; sugar: 4 g; fiber: 5 g; protein: 15 g; sodium: 450 mg; cholesterol: 140 mg

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Reviewed by Heather Tonkins, Lark Health Coach