Introduction
Ever had one of those snacks that just disappear before you even get a second serving? That’s exactly what happens with these Mediterranean Spinach and Feta Crisps. Crispy on the outside, tender and cheesy inside, they’re the perfect bite-sized appetizer, snack, or even light side dish. Packed with greens, protein, and bold Greek-inspired flavors, they’ll have everyone reaching for “just one more.”
A Little History
The Mediterranean diet is famous for its balance of vegetables, healthy fats, and cheeses. Spinach has long been a staple in Greek cuisine (think spanakopita), while feta cheese is one of the region’s iconic exports. These crisps are a modern twist—combining the essence of spanakopita without the pastry. Instead, they’re baked or lightly pan-fried into golden little rounds of goodness, making them lighter but still irresistibly tasty.
Ingredients (Yields 12–15 Crisps)
- 1 cup fresh spinach, washed and chopped
- ½ cup crumbled feta cheese
- ¼ cup all-purpose flour (or almond flour for gluten-free)
- ¼ cup grated Parmesan cheese
- 2 large eggs, beaten
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- Salt and black pepper, to taste
- Olive oil spray (for crisping up)
Instructions
- Prep the spinach: Wash and finely chop spinach. If it’s very watery, pat it dry with paper towels.
- Mix the batter: In a large bowl, combine spinach, feta, Parmesan, flour, eggs, garlic powder, oregano, salt, and pepper. Stir until everything comes together like a thick batter.
- Shape the crisps: Scoop a spoonful of mixture and flatten slightly with the back of the spoon onto a parchment-lined baking sheet. Keep them about 2 inches apart.
- Bake (or pan-fry):
- Baking method: Preheat oven to 375°F (190°C). Lightly spray the tops with olive oil. Bake for 10–12 minutes, flipping halfway, until golden brown and crispy.
- Pan-fry method: Heat a nonstick skillet with a touch of olive oil spray. Drop spoonfuls of mixture and cook 2–3 minutes per side until golden and crisp.
- Cool slightly: Let crisps rest for 2 minutes to firm up.
- Serve & enjoy: Best enjoyed warm with a dipping sauce like tzatziki, hummus, or plain Greek yogurt.
Methods & Variations
- Make it extra cheesy → Add mozzarella or cheddar for extra gooeyness.
- Spicy kick → Sprinkle in chili flakes or cayenne.
- Low-carb version → Swap flour for almond flour or coconut flour.
- Add herbs → Fresh dill or parsley brings in bright Mediterranean freshness.
- Bite-size party snack → Make smaller spoonfuls and serve with toothpicks.
Benefits
- High in protein → Thanks to eggs, feta, and Parmesan.
- Rich in iron & vitamins → Spinach brings in Vitamin K, A, and folate.
- Gluten-free adaptable → Just swap flour for almond flour.
- Low-carb friendly → Great for keto snack lovers.
- Quick & easy → From fridge to table in under 30 minutes.
Nutrition (per crisp, approx.)
- Calories: 55–65
- Protein: 3g
- Carbs: 2–3g
- Fat: 4g
- Fiber: 0.5g
Conclusion
These Mediterranean Spinach and Feta Crisps are the perfect proof that healthy can also mean crave-worthy. Whether you serve them as a party appetizer, a lunchbox addition, or a Netflix-night snack, be ready—they’ll vanish before you know it!
💡 Pro tip: Make a double batch, because trust me, one batch is never enough.