Mediterranean Spinach and Feta Crisps

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📝 Description

Mediterranean Spinach and Feta Crisps are a light, savory snack or appetizer featuring layers of golden, flaky pastry filled with a rich mixture of fresh spinach, tangy feta cheese, and Mediterranean herbs. These crispy parcels are inspired by Greek flavors, perfect for entertaining, tea-time bites, or a quick side dish. With their melt-in-your-mouth crunch and creamy filling, they’re both satisfying and nutritious.

🍴 Ingredients for Mediterranean Spinach and Feta Crisps

  • 2 cups fresh spinach (chopped)

  • 1 cup feta cheese (crumbled)

  • 1 small onion (finely chopped)

  • 2 cloves garlic (minced)

  • 2 tbsp olive oil

  • 1 tbsp fresh dill or parsley (chopped)

  • 1/4 tsp ground black pepper

  • 1/4 tsp nutmeg (optional)

  • 6 sheets phyllo pastry (or puff pastry as alternative)

  • 1/4 cup butter or olive oil (melted, for brushing)

  • 1 egg (beaten, for sealing and glazing)

👩‍🍳 Instructions

  1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.

  2. Heat olive oil in a pan, sauté onion and garlic until soft.

  3. Add spinach and cook until wilted. Remove from heat, cool slightly.

  4. Mix in crumbled feta, dill/parsley, pepper, and nutmeg.

  5. Cut phyllo sheets into squares/rectangles. Place 1–2 tbsp filling in the center.

  6. Fold into triangles or roll into cigar shapes. Seal edges with beaten egg.

  7. Brush tops with butter/olive oil.

  8. Bake for 18–20 minutes, until golden and crisp.

  9. Serve warm with yogurt dip or tzatziki.

📝 Notes

  • You can use frozen spinach (thawed and drained well).

  • Puff pastry gives a thicker, more buttery crunch compared to delicate phyllo.

  • Can be made ahead and frozen before baking – just bake directly from frozen (add 5 minutes).

💡 Tips

  • Keep phyllo sheets covered with a damp towel to prevent drying out.

  • Don’t overfill – this prevents leaking while baking.

  • Add a pinch of red chili flakes for a spicier kick.

  • Serve with hummus, tzatziki, or tomato chutney for dipping.

🍽 Servings

  • Makes 12–14 crisps

  • Serves 4–6 people as appetizers

🔢 Nutritional Info (per crisp, approx.)

  • Calories: 120

  • Protein: 4g

  • Carbohydrates: 10g

  • Fat: 7g

  • Fiber: 1g

  • Sodium: 150mg

🌟 Health Benefits

  • Spinach → Rich in iron, vitamin A, and antioxidants.

  • Feta → Provides calcium and protein, with a lighter fat content compared to many cheeses.

  • Olive oil → Healthy fats that support heart health.

  • Phyllo pastry → Lighter than puff pastry, reducing calories while staying crispy.

❓ Q&A

Q1: Can I make these gluten-free?
Yes, use gluten-free pastry sheets available in specialty stores.

Q2: Can I prepare them in advance?
Yes! Assemble and freeze them uncooked. Bake straight from frozen when needed.

Q3: What’s the best dip to serve with them?
Traditional tzatziki, hummus, or even a roasted red pepper dip works beautifully.

Q4: Can I add protein?
Absolutely – shredded chicken or ground turkey can be mixed with spinach and feta.

Q5: How do I store leftovers?
Keep in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.

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