Here’s a complete overview of Mediterranean Spinach and Feta Crisps, including nutrition estimates, macros, and a simple recipe idea.
Mediterranean Spinach & Feta Crisps – Estimated Nutrition
Per serving (6–8 crisps)
| Nutrient | Amount |
|---|---|
| Calories | 150–190 kcal |
| Protein | 6–8 g |
| Carbohydrates | 10–14 g |
| └ Fiber | 2–3 g |
| └ Sugars | 1–2 g |
| Fat | 9–12 g |
| └ Saturated Fat | 4–6 g |
| Sodium | 300–450 mg |
Macro Breakdown (approx.):
- Fat: 50–55%
- Carbs: 25–30%
- Protein: 15–20%
Key Ingredients & Nutrition
- Spinach – iron, vitamin K, antioxidants
- Feta cheese – protein, calcium, salty flavor
- Olive oil – heart-healthy fats
- Phyllo dough or crackers – crisp texture
- Garlic & herbs – Mediterranean flavor profile
Simple Recipe Idea (Makes ~24 crisps)
Ingredients
- 2 cups fresh spinach, finely chopped
- ¾ cup crumbled feta
- 1 egg
- 1 tbsp olive oil
- 1 clove garlic, minced
- ½ tsp dried oregano
- Phyllo sheets or small crackers
Instructions
- Preheat oven to 375°F (190°C).
- Mix spinach, feta, egg, olive oil, garlic, and oregano.
- Spoon mixture onto phyllo squares or crackers.
- Bake 12–15 minutes until crisp and lightly golden.
Tips & Variations
- 🫒 Add chopped olives or sun-dried tomatoes
- 🌶️ Sprinkle red pepper flakes for heat
- ⚖️ Use reduced-fat feta for lower calories
- 🍋 Add lemon zest for brightness
If you want, I can:
- 🧮 Calculate exact nutrition for your recipe
- 🥗 Make a higher-protein or lower-sodium version
- 🍽️ Suggest dips or serving ideas
Just tell me how you’d like to customize them 😊