Irresistible Mediterranean Spinach and Feta Crisps Recipe

Mediterranean Spinach and Feta Crisps are one of those dishes that takes me straight back to the first chilly autumn evening I spent in New York. I was walking home from a cozy dinner in Astoria, carrying a flaky spanakopita I had grabbed from a little Greek bakery, the steam warm in the foil, feta melting, the crisp filo edges whispering as I walked. I remember thinking how spinach, feta, herbs, and a golden crust could carry so much comfort. Those layers of flavor, that contrast of creamy cheese with crunchy pastry, called to me to recreate something similar but bite-sized.

These crisp little parcels are my version: baked, not overly greasy, full of bright spinach, tangy feta, and herbs—perfect for a snack, appetizer, or side in a casual dinner. Whether you want something to serve at a gathering, or just a treat with a glass of wine, these crisps hit the spot.

Thanks for being here. I hope these recipes bring warmth to your kitchen and a little joy to your day.

What Are Mediterranean Spinach and Feta Crisps?

Origin and inspiration from Greek spanakopita

Mediterranean Spinach and Feta Crisps have their roots in Greek cuisine—in particular spanakopita, a savory spinach-pie made with filo (phyllo) pastry, spinach, feta, onions or scallions, dill (or other herbs), and binding agents like egg.

Spanakopita can be made as a pie, served in slices, or in smaller triangular portions. My “crisps” are a playful twist: smaller, perhaps easier to eat as finger food, but holding onto the same beloved flavors.

Key ingredients in the crisps

• Fresh or frozen spinach, well drained
• Authentic feta cheese, preferably tangy and well brined
• Fresh herbs (dill, parsley, maybe scallions or garlic)
• Pastry shell: filo or puff pastry, or small tart shell
• Olive oil or butter to crisp up the pastry and enrich flavor
• Optional binding like egg or a bit of cream

Why Mediterranean Spinach and Feta Crisps Are a Perfect Snack or Appetizer

Flavor profile and texture

You get layers of texture: crisp pastry, soft spinach filling, crumbly yet creamy feta. Flavor-wise there’s a pleasing balance of mild leafy green, salty tang, a hint of herb freshness. If you add lemon or a touch of garlic, you get brightness. The crisp edges give a satisfying crunch every bite.

Nutritional benefits of spinach and feta

Spinach is packed with vitamins A, C, K, folate, iron, fiber. It adds color, nutrition, and volume without a lot of calories. Feta brings protein, calcium, and essential minerals. It also adds good flavor with relatively moderate calories compared to heavy cheeses. According to Healthline, feta is lower in fat and calories than many aged cheeses while offering plenty of nutrients.

What’s in Mediterranean Feta and How It Complements Spinach

Traditional feta: milk source, brining, texture

Authentic Mediterranean or Greek feta is made from sheep’s milk alone or a blend of sheep and goat’s milk. It is brined—that is stored in salty water as it ages for a minimum period, giving it saltiness and characteristic tang. Texture is crumbly but moist; you want something that holds shape but also gives when mixed with spinach.

Health components: nutrients, sodium concerns

Feta has good amounts of calcium, phosphorus, B vitamins. As Healthline notes, one ounce (about 28 g) of typical feta gives roughly 74 calories, 6 g fat, 4 g protein.

But feta is high in sodium because of the brine; depending on brand, it can contribute a big portion of your daily sodium intake. Also saturated fat content is non-trivial. If you’re watching salt or saturated fat, look for lower-sodium varieties or use feta in moderation.

Are Spinach and Feta Good for You? Health Benefits & Considerations

Vitamins, minerals, protein, antioxidants in spinach

Spinach is one of the most nutrient-dense leafy greens. It supplies:

Spinach also adds volume and moisture, keeps calories reasonable, and balances heavier elements like cheese and pastry.

Pros and cons of feta consumption

Pros:

• High in protein, which supports muscle health and satiety.
• Calcium and phosphorus support bones.
• Some probiotic potential if made traditionally.

Considerations:

• Sodium content is high; people with hypertension or sodium sensitivity should moderate.
• Saturated fat content means you may want to balance with healthier fats elsewhere.
• For lactose intolerant individuals, feta tends to contain less lactose than milk, but still might trigger issues depending on individual tolerance.

Recipe: How to Make Mediterranean Spinach and Feta Crisps

Here’s a full recipe you can follow. It makes about 12-16 crisps depending on size.

Ingredients

• 1 package filo (phyllo) pastry, thawed (about 16 sheets)
• 10 oz fresh spinach (or about 14 oz frozen spinach, thawed & drained)
• 7 oz feta cheese, crumbled
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons fresh dill, chopped (or 1 tbsp dried dill)
• 2 tablespoons fresh parsley, chopped
• 2 large eggs, beaten
• 3-4 tablespoons olive oil (plus extra for brushing)
• Salt & pepper to taste
• Lemon zest (optional)

Instructions

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment.
2. If using fresh spinach: wash thoroughly, chop roughly, sauté in 1 tablespoon olive oil just until wilted. Let cool, then squeeze out excess moisture. If frozen: thaw fully and press to remove liquid.
3. In a skillet, heat 1 tablespoon olive oil, sauté onion until translucent, then add garlic for 30 seconds until fragrant. Remove from heat.
4. In a bowl, combine spinach, onion/garlic, feta, dill, parsley, lemon zest (if using), beaten eggs, salt and pepper. Mix well.
5. Lay out one sheet of filo on your work surface. Lightly brush with olive oil. Lay another sheet on top, brush again. Cut the layered filo into squares or circles (about 3-4 inch pieces).
6. Place about 1 tablespoon of filling in the center of each piece. Fold edges over (you can do triangles, little parcels, or fold into rounds). Brush tops with a little olive oil.
7. Bake for about 15-20 minutes, until the pastry is golden brown and crisp. Let crisps cool a few minutes before serving so they set a bit.

Tips & Variations for Best Mediterranean Spinach and Feta Crisps

Ingredient swaps and tweaks

• Use puff pastry instead of filo if you prefer richer, thicker crust.
• Try mixing in other greens (Swiss chard, kale) with spinach.
• Add a little ricotta or cream cheese to mellow the tanginess.
• Use herb variations: mint, oregano, thyme.

Cooking methods, presentation ideas

• Use mini muffin tins or phyllo shells to make bite-size cups.
• Brush with melted butter instead of olive oil for richer flavor.
• Sprinkle sesame seeds or nigella seeds on top for extra crunch.
• Serve warm for best texture; they lose crispness if sit too long.

What Goes With Mediterranean Spinach and Feta Parcels / Crisps?

Side dishes, sauces, spreads

• A bright salad: cucumber, tomato, red onion, olives, lemon vinaigrette.
• Yogurt-based dip such as tzatziki or a garlic-lemon yogurt.
• Roasted vegetables: eggplant, peppers, zucchini.
• A drizzle of honey or balsamic glaze for contrast.

Pairing drinks and other mains

• Light white wines (Sauvignon Blanc, Pinot Grigio), or dry rosé.
• For non-alcoholic, sparkling water with lemon, or iced herbal tea.
• Serve as side to grilled chicken, fish, or a mezze spread.

Other Greek Dishes of Spinach and Feta You Should Know

Spanakopita and Spanakorizo

• Spanakopita is the classic Greek spinach and feta pie made with filo layers. The
• Spanakorizo is spinach with rice, often flavored with dill, lemon, onion, olive oil, and served hot or cold. It’s simpler, lighter.

Other less-well-known spinach & feta preparations

• Spinach with feta and lemon, a simple side dish from Crete, cooked quickly and bright.
• Smaller pies, hand pies, or even pan-fried parcels combining spinach & feta with puff pastry or filo.

FAQ: Common Questions About Mediterranean Spinach and Feta Crisps

Conclusion

Mediterranean Spinach and Feta Crisps are a wonderful fusion of crunch, tang, and green freshness all wrapped up in a bite-sized parcel. Whether you serve them at a party, enjoy them as a snack, or pair them with a larger meal, they offer both comfort and flavor. With good feta, well-drained spinach, and a crisp pastry shell, they become a dish people will ask for again. For more tasty ideas inspired by similar flavors, you might enjoy Chicken Spinach and Mushroom Low Carb Oven Dish or Classic Mediterranean-Style Braised Lamb Chops in Rustic Herb Sauce from our recipe collection.

Thanks for being here. I hope these recipes bring warmth to your kitchen and a little joy to your day.