Diabetic-Friendly Delicious Spanakopita
Serves: 6–8
Net carbs: ~6–8 g per serving (depending on wrap choice)
Ingredients
Filling
- 10 oz (280 g) frozen spinach, thawed & well-drained
- ½ cup crumbled feta (or reduced-fat)
- ½ cup ricotta or cottage cheese (drained)
- 2 large eggs
- 2 cloves garlic, minced
- ¼ cup green onions, chopped
- 2 tablespoons fresh dill (or parsley)
- ½ teaspoon nutmeg
- ½ teaspoon black pepper
- ¼ teaspoon salt (feta is salty!)
- 1 tablespoon olive oil
Low-Carb “Phyllo” Options (choose one)
Option 1 – Egg Wraps (Lowest carb)
- 6–8 egg-white wraps or thin omelets
Option 2 – Almond Flour Crepes
- ½ cup almond flour
- 3 eggs
- ¼ cup water
- Pinch of salt
Option 3 – Low-carb tortillas
- Check label for ≤5 g net carbs
Instructions
1. Prep Filling
- Preheat oven to 375°F (190°C)
- Squeeze spinach DRY (this matters!)
- In a bowl, mix spinach, feta, ricotta, eggs, garlic, green onions, dill, nutmeg, pepper, salt, and olive oil.
2. Assemble
- Lightly grease a baking dish
- Layer chosen wrap on bottom (trim to fit)
- Add spinach filling
- Cover with another wrap
- Brush lightly with olive oil
(For layered style, repeat layers like classic spanakopita)
3. Bake
- Bake 30–35 minutes until golden and set
- Rest 10 minutes before slicing
Crispier Top Trick
Sprinkle the top with:
- A little feta
- OR a thin layer of grated parmesan
Then broil 1–2 minutes (watch closely!)
