Are you tired of reaching for the same old processed snacks when hunger strikes? Those store-bought options often leave you feeling guilty and unsatisfied.
At Cooks Foody, we believe snack time shouldn’t be a compromise between flavor and nutrition.
These Mediterranean Spinach and Feta Crisps will revolutionize your snacking game delivering a perfect balance of savory, crispy satisfaction with wholesome ingredients that nourish your body.
As someone who’s spent years perfecting healthy alternatives to traditional snacks, I can confidently say these crisps deliver restaurant-quality flavor with home kitchen simplicity.
After Elizabeth created these in our Austin test kitchen, they quickly became our team’s go-to recommendation for anyone looking to elevate their snack routine. In this guide, I’ll walk you through selecting the best ingredients, preparation shortcuts, and creative variations to make these crisps your new healthy munching staple.
Why These Mediterranean Spinach and Feta Crisps Work
- Ready in under 30 minutes from start to finish
- Uses simple, nutrient-dense ingredients found in most grocery stores
- Perfect balance of protein, fiber and healthy fats for satisfying snacking
- Versatile recipe that works for everyday munching or elegant entertaining
- Kid-friendly while sophisticated enough for adult palates
Choosing the Right Ingredients for Mediterranean Spinach and Feta Crisps
Best Spinach Options
Fresh baby spinach offers the mildest flavor and most delicate texture for these crisps. Look for bright green leaves without any yellowing or wilting. If using frozen spinach, ensure it’s completely thawed and thoroughly squeezed dry to prevent soggy crisps.
Feta Selection Tips
Traditional Greek feta made from sheep’s milk provides the most authentic Mediterranean flavor with its tangy, salty profile. Look for feta packed in brine rather than pre-crumbled versions, which tend to be drier and less flavorful. If you prefer a milder taste, French or domestic feta offers a creamier, less salty alternative.
Wrapper Options
While traditional phyllo dough creates the crispiest results, you can also use:
- Whole wheat lavash
- Wonton wrappers
- Whole grain tortillas (for a sturdier, less flaky result)
Ingredients & Prep for Mediterranean Spinach and Feta Crisps
Base Ingredients Essentials
- Fresh spinach 8 ounces, washed and dried thoroughly
- Feta cheese 6 ounces, crumbled or cubed
- Phyllo dough 1 package, thawed according to package directions
- Olive oil ¼ cup, extra virgin preferred
- Garlic 2 cloves, minced
Mediterranean Flavor Enhancers
- Fresh herbs 2 tablespoons each of dill and parsley, chopped
- Lemon zest from 1 medium lemon
- Pine nuts 2 tablespoons, lightly toasted (optional)
- Black pepper freshly ground, to taste
Equipment Needed
- Large skillet
- Mixing bowl
- Pastry brush
- Baking sheet
- Parchment paper
Step-by-Step Mediterranean Spinach and Feta Crisps Cooking Instructions
Pre-Cooking Prep for Mediterranean Crisps
- Preheat your oven to 375°F (190°C)
- Sauté spinach with minced garlic in 1 tablespoon olive oil until wilted
- Transfer to a colander, press with a spoon to remove excess moisture
- Chop spinach finely and mix with crumbled feta, herbs, and lemon zest in a bowl
Assembling the Mediterranean Crisps
- Lay out one sheet of phyllo dough on a clean work surface
- Brush lightly with olive oil
- Layer another sheet on top and brush again
- Cut the layered sheets into 3-inch squares
- Place 1 tablespoon of spinach-feta filling in the center of each square
- Fold corners inward to create triangles or small packages
Baking Mediterranean Spinach Crisps
- Arrange crisps on a parchment-lined baking sheet, leaving space between each
- Brush tops lightly with remaining olive oil
- Bake for 12-15 minutes until golden brown and crispy
- Check at 10 minutes to prevent over-browning
Resting and Serving Your Crisps
Allow the crisps to rest for 3-5 minutes before serving. This helps them achieve their final crispy texture and prevents burning your mouth on the hot filling. Serve warm or at room temperature.
Looking for more Mediterranean-inspired treats? Try our Raspberry Pistachio Cheesecake Bars for a sweet follow-up to these savory crisps.
Pro Tips for Perfect Mediterranean Spinach and Feta Crisps
Avoiding Soggy Crisps
- Thoroughly drain all moisture from the spinach
- Work quickly with phyllo dough to prevent drying
- Keep unused phyllo sheets covered with a damp towel while working
- Don’t overload each crisp with filling
Make-Ahead Options
- Prepare the filling up to 2 days in advance
- Assemble uncooked crisps and freeze for up to 1 month
- Bake frozen crisps directly from freezer, adding 3-5 minutes to baking time
Storage Tips
- Store cooled crisps in an airtight container at room temperature for up to 2 days
- Reheat in a 350°F oven for 5 minutes to restore crispness
For more delicious snack ideas, explore our Candy Cane Brownie Bombs recipe for sweet treat options!
Flavor Variations for Mediterranean Spinach and Feta Crisps
Herb & Spice Twists
- Greek-Inspired: Add 1 teaspoon dried oregano and ½ teaspoon red pepper flakes
- Middle Eastern: Incorporate 1 teaspoon za’atar and ½ teaspoon ground cumin
- Italian Style: Mix in 1 tablespoon fresh basil and 1 teaspoon dried Italian herbs
Dietary Adaptations
- Gluten-Free: Substitute rice paper wrappers for phyllo dough
- Dairy-Free: Replace feta with firm tofu crumbled with 1 tablespoon nutritional yeast and ½ teaspoon salt
- Lower Carb: Use thin sliced zucchini or eggplant rounds as wrappers instead of phyllo
Global Flavor Profiles
| Variation | Key Ingredients | Dipping Sauce |
|---|---|---|
| Spanish | Manchego cheese, chopped olives, smoked paprika | Romesco sauce |
| Turkish | Feta, mint, sumac | Yogurt-cucumber tzatziki |
| French | Goat cheese, herbes de Provence | Honey-mustard dip |
| Indian | Paneer, curry powder, peas | Mint chutney |
Serving Suggestions for Mediterranean Spinach and Feta Crisps
These versatile crisps pair beautifully with various accompaniments:
- Light meals: Serve alongside a fresh Greek salad or lemon-herb soup
- Dipping options: Tzatziki, hummus, or roasted red pepper sauce
- Beverage pairings: Crisp white wines, sparkling water with cucumber, or unsweetened iced tea
- Party presentation: Arrange on a wooden board with olives, cherry tomatoes, and fresh herbs
Find more elegant party food ideas in our Christmas Pavlova Trifle recipe for special occasions!
Want more inspiration for your next gathering? Check out our Pinterest board filled with beautiful, healthy snack ideas that will elevate any occasion!
FAQs About Mediterranean Spinach and Feta Crisps
Can I use frozen spinach instead of fresh?
Yes! Thaw completely and squeeze out ALL excess moisture. You’ll need about 4-5 ounces of frozen spinach to equal 8 ounces fresh.
How do I keep phyllo dough from drying out while working?
Keep the unused sheets covered with plastic wrap and a damp (not wet) kitchen towel while you work.
Can I make these in advance for a party?
Absolutely! Either prepare and freeze unbaked crisps for up to a month, or bake up to 24 hours ahead and reheat at 350°F for 5-7 minutes just before serving.
What can I substitute for feta cheese?
Goat cheese, ricotta salata, or even a firm ricotta drained overnight work well as alternatives.
Are these crisps kid-friendly?
Most children enjoy these crisps, especially when cut into fun shapes. You can reduce the amount of herbs for milder flavors that appeal to younger palates.
Mediterranean Spinach and Feta Crisps: The Perfect Healthy Snack
These Mediterranean Spinach and Feta Crisps prove that healthy snacking doesn’t mean sacrificing flavor or satisfaction. By combining nutrient-rich spinach, protein-packed feta, and the crispy delight of properly baked phyllo, you’re creating a snack that nourishes both body and soul.
Print
Mediterranean Spinach and Feta Crisps: The Best Snack for Healthy Munching
- Total Time: 33 mins
- Yield: 12 crisps 1x
- Diet: Vegetarian
Description
Crispy, golden pastry bites filled with a savory Mediterranean blend of spinach, feta, and herbs these Spinach and Feta Crisps are the perfect appetizer or light snack.
Ingredients
1 sheet puff pastry, thawed
1 tbsp olive oil
2 cups fresh spinach, chopped (or 1 cup frozen, thawed and squeezed dry)
1 clove garlic, minced
1/2 cup crumbled feta cheese
1/4 cup grated Parmesan cheese
1/2 tsp dried oregano
Salt and pepper, to taste
1 egg, beaten (for egg wash)
Sesame seeds, for garnish (optional)
Instructions
1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Heat olive oil in a skillet over medium heat. Add spinach and garlic; sauté for 2–3 minutes until wilted. Remove from heat and let cool slightly.
3. In a bowl, combine spinach mixture with feta, Parmesan, oregano, salt, and pepper.
4. Roll out puff pastry on a lightly floured surface and cut into 3×3-inch squares.
5. Place 1 tablespoon of filling in the center of each square. Fold over diagonally to form triangles and press edges with a fork to seal.
6. Brush tops with egg wash and sprinkle with sesame seeds if desired.
7. Bake for 15–18 minutes, or until golden brown and puffed.
8. Cool slightly before serving — delicious warm or at room temperature.
Notes
Use phyllo dough for a lighter, crispier texture if preferred.
These can be frozen before baking — bake straight from frozen, adding 3–5 extra minutes.
Serve with tzatziki or roasted red pepper dip for an extra Mediterranean touch.
- Prep Time: 15 mins
- Cook Time: 18 mins
- Category: Appetizer
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 crisp
- Calories: 150
- Sugar: 1g
- Sodium: 210mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 35mg
Keywords: spinach feta crisps, Mediterranean appetizer, puff pastry bites, savory snacks