🧀 Mediterranean Spinach and Feta Crisps
Yields: 12–15 crisps
Prep Time: 15 minutes
Cook Time: 10–12 minutes
Total Time: ~25 minutes
🌿 Description
These Mediterranean Spinach and Feta Crisps are the perfect bite-sized savory snacks — crisp on the outside, soft and cheesy inside. Packed with fresh spinach, tangy feta, and Parmesan, they deliver a burst of flavor with every bite. Ideal as an appetizer, a healthy snack, or even a light lunch addition. Warning: they disappear fast!
📝 Ingredients
- 1 cup fresh spinach, washed and chopped
- ½ cup crumbled feta cheese
- ¼ cup all-purpose flour
- ¼ cup grated Parmesan cheese
- 2 large eggs, beaten
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- Salt and pepper, to taste
- Olive oil spray (for baking or frying pan)
👩🍳 Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with olive oil.
- Mix the batter:
In a medium bowl, combine chopped spinach, feta, Parmesan, flour, eggs, garlic powder, oregano, salt, and pepper. Stir until well combined. The mixture should be moist but not runny. - Form crisps:
Spoon about 1 tablespoon of the mixture onto the prepared baking sheet. Flatten gently with the back of a spoon to form small rounds. - Bake:
Lightly spray the tops with olive oil and bake for 10–12 minutes, or until golden and crisp around the edges.
(Alternative: pan-fry in a nonstick skillet with a little olive oil over medium heat for 2–3 minutes per side.) - Cool and serve:
Let cool slightly before serving — they’ll crisp up a bit more as they rest.
🍽️ Servings
Makes 12–15 crisps, depending on size.
Serving size: 3–4 crisps (great for a snack or appetizer).
🧠 Notes
- You can use frozen spinach — just thaw and squeeze out all excess moisture before mixing.
- For extra flavor, add a pinch of chili flakes or lemon zest.
- Works well with gluten-free flour or almond flour for a GF version.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven to re-crisp.
💡 Tips
- Don’t overcrowd the baking sheet — it helps the crisps cook evenly.
- If your mixture feels too wet, add a bit more flour or Parmesan.
- For a crunchier texture, bake for 2–3 extra minutes or broil briefly at the end.
- These crisps pair wonderfully with tzatziki, Greek yogurt dip, or hummus.
🥗 Nutritional Information (per serving – about 3 crisps)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | 8 g |
| Fat | 8 g |
| Carbohydrates | 4 g |
| Fiber | 1 g |
| Sodium | 220 mg |
| Calcium | 15% DV |
| Iron | 10% DV |
(Values are approximate and may vary based on exact ingredients.)
💪 Health Benefits
- Spinach provides iron, folate, and antioxidants to support energy and immune health.
- Feta cheese adds calcium and probiotics for bone and gut health.
- Eggs offer high-quality protein to keep you full and satisfied.
- Olive oil contributes healthy fats beneficial for heart health.
❓ Q&A
Q1: Can I make these ahead of time?
Yes! Prepare the mixture up to a day in advance and refrigerate. Bake fresh when ready to serve.
Q2: Can I air-fry them?
Absolutely — air fry at 375°F (190°C) for about 8–10 minutes, flipping halfway through.
Q3: Can I freeze them?
Yes. Freeze after baking. Reheat directly from frozen at 375°F for 8–10 minutes until crisp again.
Q4: Can I add other veggies?
Sure! Finely chopped kale, grated zucchini (squeezed dry), or bell pepper bits work beautifully.