Greek Spinach Pie, also known as Spanakopita, is a classic Mediterranean dish featuring delicate layers of crispy phyllo pastry wrapped around a savoury filling of spinach, feta cheese, herbs, and eggs. Every bite offers a delicious balance of buttery crunch and creamy, flavourful filling.
This wholesome recipe is naturally rich in protein from feta and eggs while spinach adds fibre and nutrients. Whether served as a light lunch, dinner, appetiser, or meal prep option, this high-protein recipe delivers authentic Greek flavours in every slice.
Can This Greek Spinach Pie Support Weight Loss Goals?
Yes. Greek Spinach Pie can fit into a balanced weight-loss-friendly eating plan when enjoyed in appropriate portions. Spinach is naturally low in calories while feta cheese and eggs provide satisfying protein that can help keep you feeling full. Pairing a slice with a fresh salad creates a balanced, high-protein meal with moderate carbohydrates from the phyllo pastry.
Does Greek Spinach Pie Fit a High-Protein Lifestyle?
Yes. While the phyllo pastry contributes some carbohydrates, the filling is packed with protein-rich feta cheese, eggs, and spinach. Each serving offers moderate net carbs alongside a satisfying amount of protein. It’s an excellent vegetarian option for anyone looking to increase protein intake while enjoying classic Mediterranean flavours.
Why This Recipe is Special
- Crispy, golden layers of flaky phyllo pastry.
- Packed with spinach, herbs, feta, and eggs.
- Mediterranean-inspired comfort food.
- Great for meal prep and freezing.
- Naturally vegetarian and protein-rich.
My Personal Experience
- Fresh spinach creates the most vibrant flavour.
Cooking it just until wilted keeps the filling fresh and tender. - Brushing every phyllo layer with butter makes a huge difference.
It creates the signature crisp, flaky texture after baking. - Allowing the pie to cool slightly improves slicing.
The filling sets beautifully without falling apart. - It’s even more flavourful the next day.
The herbs and feta continue to develop as it rests.
Perfect For
Greek Spinach Pie is perfect for weeknight dinners, meal prep, packed lunches, brunch, picnics, potlucks, vegetarian meals, holiday gatherings, Mediterranean-inspired menus, and healthy family dinners. It also makes an excellent appetiser or light lunch served with Greek salad.
Why You’ll Love This Recipe
- Wonderfully crispy pastry.
Every bite combines buttery crunch with a creamy spinach filling. - Rich Mediterranean flavours.
Feta, dill, parsley, and spinach create a classic Greek taste. - Excellent for meal prep.
It stores and reheats beautifully for quick meals. - Protein-rich vegetarian option.
Eggs and feta provide satisfying protein in every serving. - Easy to serve.
Slice into squares for dinner, lunch, or entertaining guests.
Common Mistakes to Avoid
- Using wet spinach, which makes the filling soggy.
- Forgetting to cover unused phyllo sheets, causing them to dry out.
- Overfilling the pastry, making it difficult to seal.
- Cutting the pie immediately after baking instead of letting it rest.
Required Equipment
- 9×13-inch baking dish — provides even baking and neat slices.
- Large mixing bowl — combines filling ingredients thoroughly.
- Pastry brush — evenly coats phyllo sheets with butter or olive oil.
- Sharp knife — scores the pastry before baking for easier serving.
- Colander — drains spinach thoroughly to prevent excess moisture.
Storage Instructions
Allow the pie to cool completely before storing. Refrigerate slices in an airtight container for up to 4 days. Freeze individual portions in freezer-safe containers or wrapped tightly in foil for up to 3 months. Reheat in a 180°C (350°F) oven for 10–15 minutes until crisp. Avoid prolonged microwaving, as it softens the pastry. Proper storage helps preserve the recipe’s high-protein filling and flaky texture.
Recipe Details
Preparation Time: 25 minutes
Cooking Time: 45 minutes
Total Time: 1 hour 10 minutes
Servings: 8
Best Season for This Recipe: All-season
Total Calories (Per Serving): Approximately 320 kcal
Short Description
Greek Spinach Pie is a crispy, golden phyllo pastry filled with spinach, feta, herbs, and eggs. It’s a comforting Mediterranean favourite that’s rich in flavour and naturally high in protein. Perfect for lunch, dinner, or meal prep.
📝 Ingredients
- 10 sheets phyllo pastry, thawed
- 500 g fresh spinach, chopped (or 300 g frozen spinach, thawed and squeezed dry)
- 250 g feta cheese, crumbled
- 2 large eggs
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- ¼ teaspoon ground nutmeg (optional)
- ½ teaspoon salt (adjust depending on feta’s saltiness)
- ½ teaspoon black pepper
- 60 g unsalted butter, melted (or extra olive oil for brushing)
Note: Thoroughly squeeze excess moisture from the spinach to keep the filling firm and the pastry crisp.
Directions
- Preheat the oven to 180°C (350°F).
- Heat medium heat in a frying pan and cook the onion in olive oil for 4–5 minutes until softened.
- Add garlic and cook for 30 seconds until fragrant.
- Stir in spinach and cook for 2–4 minutes until wilted. Cool slightly and squeeze out any remaining liquid.
- In a bowl, combine spinach, feta, eggs, dill, parsley, nutmeg, salt, and pepper.
- Brush the baking dish with melted butter and layer 5 phyllo sheets, brushing each lightly with butter.
- Spread the spinach mixture evenly over the pastry.
- Cover with the remaining 5 phyllo sheets, brushing each layer with butter.
- Score the top into serving squares with a sharp knife.
- Bake at 180°C (350°F) for 40–45 minutes, until the pastry is deep golden and crisp.
- Let the pie rest for 10–15 minutes before slicing for clean portions.
High-Protein Cooking Tips
- Drain spinach thoroughly to keep the filling thick and protein-dense.
- Use full-fat feta for richer flavour and better texture.
- Add an extra egg for slightly higher protein.
- Serve with Greek yoghurt or grilled chicken for an even higher-protein meal.
Nutrition Facts (Per Serving – Approximate)
- Calories: 320 kcal
- Fats: 21 g
- Cholesterol: 80 mg
- Sodium: 620 mg
- Potassium: 480 mg
- Total Carbohydrates: 19 g
- Fiber: 2 g
- Net Carbs: 17 g
- Sugars: 2 g
- Protein: 14 g
- Calcium: 240 mg
Notes
- Refrigerate leftovers within two hours of baking.
- Reheat in the oven or air fryer for the crispiest pastry.
- Freeze baked portions individually for convenient meals.
- Contains dairy, eggs, and gluten.
- Add fresh mint, spring onions, or a little grated Parmesan for extra flavour.
Frequently Asked Questions
1. Can I use frozen spinach?
Yes, but thaw it completely and squeeze out as much liquid as possible.
2. Why is my Spanakopita soggy?
Excess moisture in the spinach or insufficient baking time are the most common causes.
3. Can I prepare it ahead of time?
Yes, assemble it up to one day ahead and refrigerate before baking.
4. Can I freeze Greek Spinach Pie?
Yes, it freezes well both before and after baking for up to 3 months.
5. What can I serve with Greek Spinach Pie?
Greek salad, tzatziki, roasted vegetables, or a bowl of soup make excellent accompaniments.
6. Is Greek Spinach Pie suitable for vegetarians?
Yes, this traditional recipe is vegetarian as it contains spinach, feta, eggs, herbs, and phyllo pastry.
