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Healthy baked vegetable squares in a white plate

Healthy baked vegetable squares

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Prep Time 15 minutes
Cook Time 40 minutes
Servings: 12 squares
Course: Breakfast, Main Course
Cuisine: Mediterranean
Calories: 165
Ingredients Method Notes

Ingredients
  

  • 3 medium zucchinis grated and squeezed dry
  • 2 bell peppers red and yellow, finely diced
  • 1 small red onion finely chopped
  • 2 cups fresh spinach chopped
  • 6 large eggs
  • 1/2 cup extra virgin olive oil
  • 1/2 cup whole wheat flour or chickpea flour
  • 1 tsp baking powder
  • 1 cup crumbled feta cheese
  • 1 tbsp dried oregano
  • 1/4 cup fresh parsley chopped
  • Salt and black pepper to taste

Method
 

  1. Preheat your oven to 180°C (350°F). Grease and line a 9x13 inch baking pan with parchment paper.
  2. Squeeze the grated zucchini thoroughly to remove all excess water.
  3. Whisk the eggs, olive oil, oregano, salt, and pepper in a large bowl.
  4. Stir in the flour and baking powder until no lumps remain.
  5. Fold in the squeezed zucchini, diced peppers, onion, spinach, parsley, and feta cheese.
  6. Pour the mixture into the prepared pan and spread evenly.
  7. Bake for 35–40 minutes until the center is firm and the top is a light golden brown.
  8. Cool for 10 minutes before slicing into 12 squares.

Notes

  • The Moisture Rule: Always squeeze the grated zucchini in a tea towel until no more liquid comes out. Excess water is the #1 cause of a "soggy" slice.
     
  • Flour Substitutions: For a gluten-free version, use chickpea flour (besan). It adds a nutty flavor and provides extra protein that complements the Mediterranean profile.
     
  • Pan Size Matters: Using a 9x13 inch pan ensures the squares are the ideal thickness (about 1 inch). If you use a smaller pan, increase the baking time by 5–10 minutes.
  • Bake for Color: If the center is set but the top is pale, turn on the broiler (grill) for the last 2 minutes to get those appetizing golden-brown edges.
  • Storage & Reheating: These squares keep for 4 days in the fridge. For the best texture, reheat in an air fryer or oven at 170°C for 5 minutes rather than the microwave.
  • Herb Freshness: If using fresh oregano instead of dried, triple the amount (1 tablespoon dried = 3 tablespoons fresh).