Spanakopita Triangles

HealthyRecipes
Servings: 5 Total Time: 50 mins Difficulty: Beginner
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Healthy Greek Spanakopita Triangles
Spanakopita Triangles pinit
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Crispy Filo Parcels Stuffed with Spinach, Herbs & Light Feta

Spanakopita Triangles

Spanakopita is a classic Greek savory pie, featuring flaky filo pastry wrapped around a vibrant filling of spinach, herbs, and tangy feta.

This lighter version cuts excess fat without sacrificing flavor—using heart-healthy olive oil, reduced-fat feta, and fresh herbs. Perfect for meal prep or entertaining, these golden triangles pack fiber, vitamin A, and calcium into every bite. They’re freezer-friendly, crowd-pleasing, and ready in under an hour!

Recommended Occasions: Appetizers for parties/potlucks, Healthy lunchbox snacks, Brunch or light dinners, Holiday gatherings (Easter, Christmas).

Enjoy these guilt-free Spanakopita Triangle bites!

Author: HealthyRecipes Cooking Method: Cuisine: Courses: , , , , , Recipe Keys: V Vegan adaptable Vegetarian
Spanakopita Triangles
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Prep Time 20 mins Cook Time 20 mins Rest Time 10 mins Total Time 50 mins Difficulty: Beginner Cooking Temp: 375  F Servings: 5 Calories: 85 kcal Best Season: Suitable throughout the year, Holidays

Ingredients

Filling:

Assembly:

Optional Ingredients

Instructions

  1. Prep filling:

    • Sauté onion in olive oil (3 mins). Add garlic, spinach, and cook until wilted (5 mins). Drain in a colander, pressing out ALL excess water. Cool.

    • Mix spinach with feta, herbs, egg, lemon zest, nutmeg, and pepper.

  1. Assemble triangles:

    • Preheat oven to 375°F (190°C). Line a baking sheet with parchment.

    • Lay 1 filo sheet on a clean surface. Brush lightly with olive oil. Top with a second sheet. Cut into 4 long strips.

    • Place 1 tbsp filling at the bottom of each strip. Fold corner-to-corner into triangles (like a flag). Seal edges with oil.

  1. Bake & serve:

    • Brush triangles with oil. Bake 18–20 mins until golden and crisp.

    • Cool 10 mins before serving (filling will be HOT).

Nutrition Facts

Servings 5

Amount Per Serving
Calories 85kcal
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 1.2g6%
Cholesterol 12mg4%
Sodium 160mg7%
Potassium 150mg5%
Total Carbohydrate 8g3%
Dietary Fiber 1.2g5%
Sugars 0.8g
Protein 3.5g8%
Vitamin A 90 mcg
Vitamin C 8 mg
Calcium 85 mg
Iron 1.4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

  • Vegan: Use tofu feta + flax egg (1 tbsp ground flax + 2.5 tbsp water).
  • Gluten-free: Substitute gluten-free filo sheets.
  • Nut-Free: ✓ (omit pine nuts)
Keywords: healthy spanakopita recipe, easy Greek appetizers, spinach feta triangles, low-fat filo pastry, vegetarian finger food, high-fiber snacks

Frequently Asked Questions

Expand All:
Can I use frozen spinach?

Yes! Thaw 10 oz frozen spinach, squeeze DRY (critical for crispness).

How do I prevent soggy bottoms?

Drain spinach thoroughly, bake on parchment paper, and avoid overfilling.

Can I freeze unbaked spanakopita?

Absolutely! Freeze raw triangles on a tray, then transfer to bags. Bake from frozen (+5 mins).

Is this recipe high in sodium?

Reduced-fat feta lowers sodium (160mg/triangle). Rinse feta for even less salt.

Can I make these oil-free?

Brush filo with aquafaba (chickpea brine) instead of oil for a crisp, vegan result.

Are these high in protein?

Each triangle has 3.5g protein. Add ricotta to boost to ~5g.