Mediterranean Zucchini and Spinach Bake
This Mediterranean zucchini and spinach bake is light, cheesy, and full of fresh vegetable flavor. Layers of zucchini, spinach, onion, and garlic are bound together with eggs and milk, then topped with feta and mozzarella for a savory, golden finish. It’s a versatile dish that works as a vegetarian main, side dish, or brunch option, offering a healthy and satisfying way to enjoy seasonal produce.
Time
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Ingredients
2 medium zucchinis, sliced thinly
2 cups fresh spinach, chopped
1 small onion, diced
2 cloves garlic, minced
1 cup feta cheese, crumbled
½ cup shredded mozzarella cheese (optional, for extra melt)
3 large eggs
½ cup milk (or unsweetened almond milk)
1 teaspoon dried oregano
½ teaspoon black pepper
½ teaspoon salt (optional, since feta is salty)
1 tablespoon olive oil
¼ cup panko breadcrumbs (optional, for topping)
Fresh parsley, chopped (optional, for garnish)
Instructions
Preheat Oven: Set to 375°F (190°C). Grease a medium baking dish with olive oil or cooking spray.
Cook Vegetables:
Heat olive oil in a skillet over medium heat.
Sauté onion and garlic until soft and fragrant, about 3 minutes.
Add zucchini slices and cook 4–5 minutes until slightly softened.
Stir in spinach and cook just until wilted. Remove from heat.
Prepare Egg Mixture:
In a large bowl, whisk together eggs, milk, oregano, black pepper, and salt if using.
Assemble Bake:
Spread the sautéed vegetables evenly in the baking dish.
Pour the egg mixture over the vegetables.
Sprinkle crumbled feta and mozzarella on top.
If using, scatter panko breadcrumbs for crunch.
Bake:
Place dish in the oven and bake for 30–35 minutes, until the top is golden and the center is set.
Serve:
Let cool for 5 minutes before slicing. Garnish with fresh parsley if desired.
Tips & Variations
Cheese Options: Swap feta for goat cheese, ricotta, or Parmesan depending on your taste. For a richer bake, combine a few types.
Extra Veggies: Add mushrooms, red bell peppers, or cherry tomatoes for more color and flavor.
Protein Boost: Stir in cooked quinoa, shredded chicken, or chickpeas to make it more filling.
Herb Flavor: Fresh basil, dill, or thyme pair beautifully with zucchini and spinach.
Dairy-Free Option: Use plant-based milk and dairy-free cheese alternatives.
Crunchy Top: Mix panko breadcrumbs with a drizzle of olive oil and Parmesan for a golden crust.
Spice it Up: Add chili flakes or smoked paprika for a little kick.
Meal Prep Friendly: Bake, cool, and refrigerate for up to 4 days. It reheats well for quick lunches.
Lighter Version: Use egg whites instead of whole eggs and low-fat milk to cut calories.
Single-Serve: Bake in muffin tins for grab-and-go portions. Reduce baking time to about 18–20 minutes.
Q&A
Q: Can I make this ahead of time?
A: Yes. Assemble the dish, cover, and refrigerate overnight. Bake the next day when ready to serve.
Q: Can I freeze this bake?
A: Yes. Bake it first, let it cool, then freeze in portions. Reheat in the oven for best results.
Q: Do I need to salt and drain the zucchini?
A: It’s not strictly necessary, but if your zucchini is very watery, salting and patting it dry helps prevent a soggy bake.
Q: What’s the best way to serve it?
A: It works well as a light vegetarian main with a green salad or as a side dish to grilled chicken, fish, or lamb.
Q: Can I make it egg-free?
A: Yes, by substituting a vegan egg replacer or chickpea flour “egg” mixture, though the texture will be slightly different.
Nutrition
(per serving, based on 6 servings)
Calories: ~210
Protein: 10 g
Carbohydrates: 10 g
Fat: 15 g
Fiber: 2 g
Sugar: 3 g
Sodium: 420 mg
(Values will vary depending on cheese type, milk choice, and breadcrumb use.)
Conclusion
This Mediterranean Zucchini and Spinach Bake is a wholesome, flavorful dish that balances freshness with comfort. The zucchini and spinach provide a light, nutrient-rich base, while feta and mozzarella add richness and creaminess. Easy to adapt with extra veggies, herbs, or proteins, it’s versatile enough for brunch, lunch, or dinner. Whether served hot out of the oven or reheated the next day, it’s a simple, healthy recipe you’ll want to keep on repeat.