Healthy Spinach and Feta Crisps
These spinach and feta crisps are light, crunchy, and packed with savory Mediterranean flavors. Perfect as a snack, appetizer, or side to soups and salads. They’re baked, not fried, making them healthy yet satisfying.
Time
Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 25–28 minute
️ Ingredients
1 cup fresh spinach, finely chopped
½ cup feta cheese, crumbled
¼ cup grated parmesan (optional for extra crispiness)
½ cup whole wheat flour or oat flour
1 large egg, lightly beaten
1 garlic clove, minced
½ tsp black pepper
¼ tsp salt (optional, adjust for feta saltiness)
½ tsp dried oregano or thyme
1–2 tsp olive oil (for brushing)
Instructions
Step 1: Preheat Oven
Preheat your oven to 180°C (350°F) and line a baking sheet with parchment paper.
Step 2: Prepare the Mixture
1. In a mixing bowl, combine spinach, feta, parmesan, flour, garlic, oregano, salt, and pepper.
2. Add the beaten egg and mix until it forms a slightly sticky dough.
Step 3: Shape the Crisps
1. Take small portions (~1 tbsp each) and flatten them into thin rounds or small triangles on the parchment paper.
2. Brush lightly with olive oil for extra golden crispiness.
Step 4: Bake
1. Bake in the preheated oven for 15–18 minutes, or until golden brown and crispy at the edges.
2. Keep an eye on them — thinner crisps will cook faster.
Step 5: Cool & Serve
Let the crisps cool for 5 minutes before serving to firm up.
Serve as a snack, appetizer, or alongside a salad or soup.
Tips
Use oat flour or almond flour for a gluten-free version.
Add sun-dried tomatoes, herbs, or chili flakes for extra flavor.
Make smaller rounds for bite-sized snacks.
Store in an airtight container for up to 3 days; crisp them in the oven again if they soften.
Frequently asked questions FAQs
Q1: Can I make these dairy-free?
Yes — substitute feta with vegan cheese and parmesan with nutritional yeast.
Q2: Can I freeze them?
Yes — freeze uncooked crisps on a tray, then bake from frozen for 18–20 minutes.
Q3: Can I add other greens?
Spinach can be mixed with kale, chard, or arugula for variety.
⚖️ Nutritional Information
Calories: 55 kcal
Protein: 3g
Carbs: 4g
Fat: 3g
Fiber: 1g
