Looking for a special appetizer recipe for a party or holiday dinner?
Even avowed spinach-haters will enjoy these spinach feta appetizers. And if you like spanakopita, you will really appreciate these spinach phyllo feta cups. They taste just like spanakopita, but they are much easier to make.
The secret is pre-made mini fillo tart shells. All you have to do is make the filling, scoop it into the pre-made mini fillo tarts and bake. What could be easier?
Look for mini fillo tart shells in the freezer section of your local grocery store. Athens is the most popular brand, but there may be others.
These spinach and feta appetizers are quite healthy, too. The mini fillo tart shells are very low in fat and have no cholesterol or trans fats. And of course, the spinach has no saturated fat, no cholesterol, and it is loaded with vitamin A, protein, fiber, vitamin C, vitamin E, vitamin K, calcium, iron, folate and more. If you want to make this recipe even lower in fat, use a reduced-fat feta cheese.
Be sure to thaw the frozen spinach and wring it out completely in a towel before mixing it with the other filling ingredients. If you don't, your filling will be watery and runny.
If cholesterol is not a concern for you, you can substitute two large eggs for the 1/2 cup of liquid egg substitute. Either way, this recipe is a winner the whole family will love!
Spinach and Feta Phyllo Cups Recipe
Ingredients
- 1 10 oz. package frozen chopped spinach, thawed and squeezed to remove all excess water
- 1/4 cup crumbled feta cheese
- 1/4 cup part-skim ricotta cheese
- 1/2 cup liquid egg substitute (such as Egg Beaters)
- 2 Tbsp. shredded Parmigiano-Reggiano cheese
- 1 tsp. finely minced garlic
- 1/2 tsp. kosher salt
- 30 mini fillo shells (2 packages)
Directions
- Preheat oven to 350 degrees F.
- In a large bowl, stir together the first seven ingredients (through the salt).
- Place mini fillo shells on two ungreased cookie sheets. Spoon filling into shells. Bake 15 to 18 minutes. Serve immediately.
This recipe makes 30 spinach and feta cup appetizers.
Per serving (2 appetizers): 73 calories, 4 g fat (0 g saturated fat), 4 mg cholesterol, 150 mg sodium, 7 g carbohydrate, 0 g fiber, 3 g protein, 46% vitamin A, 2% vitamin C, 5% calcium, 5% iron
If you like this appetizer recipe, try these healthy appetizer recipes, too: Mini Spinach Quiche, Mini Tomato Tarts, Goat Cheese Tarts, Spinach Dip, Artichoke Dip, and Spinach Vegetable Dip.
Stephanie Gallagher - Stephanie Gallagher is a veteran journalist and author. In addition to writing for Suite 101, she is the Cooking for Kids columnist for ...
