These elegant Spinach and Feta Phyllo Cups are the perfect appetizer for parties, holiday gatherings, brunches, and special occasions. Made with crispy phyllo pastry, creamy feta cheese, nutritious spinach, and flavorful sun-dried tomatoes, these bite-sized treats are both delicious and visually stunning. They combine rich Mediterranean flavors with a light, flaky texture that guests love.

Whether you’re searching for a healthy appetizer recipe, easy party snacks, Mediterranean appetizers, or high-protein finger foods, this recipe is guaranteed to impress.

Preparation Time

• Prep Time: 20 minutes
• Cook Time: 18-20 minutes
• Total Time: 40 minutes
• Servings: 12 phyllo cups

Ingredients

For the Phyllo Cups

• 6 sheets phyllo dough, thawed
• 3 tablespoons melted butter or olive oil

For the Filling

• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1/2 cup ricotta cheese
• 2 large eggs
• 1/4 cup grated Parmesan cheese
• 1/3 cup sun-dried tomatoes, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1 tablespoon fresh parsley, chopped

Instructions

Step 1: Prepare the Phyllo Cups

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a 12-cup muffin tin.
3. Lay one sheet of phyllo dough on a clean surface.
4. Brush lightly with melted butter.
5. Repeat with three layers.
6. Cut the stacked sheets into 12 equal squares.
7. Press each square gently into the muffin cups to create small pastry shells.

Step 2: Make the Filling

1. Heat a skillet over medium heat.
2. Add spinach and cook until wilted.
3. Remove excess moisture and allow to cool.
4. In a large bowl, combine:
   • Spinach
   • Feta cheese
   • Ricotta cheese
   • Eggs
   • Parmesan cheese
   • Sun-dried tomatoes
   • Garlic
   • Oregano
   • Salt and pepper
5. Mix until smooth and evenly combined.

Step 3: Fill and Bake

1. Spoon the mixture into each phyllo cup.
2. Fill almost to the top.
3. Bake for 18-20 minutes or until golden brown.
4. Allow to cool for 5 minutes.

Step 4: Garnish and Serve

1. Sprinkle with extra feta cheese.
2. Add chopped parsley.
3. Serve warm and enjoy.

Description

These crispy phyllo cups offer a delightful combination of textures and flavors. The buttery, flaky pastry perfectly complements the creamy spinach and feta filling. Sun-dried tomatoes add a slightly sweet and tangy taste, while Parmesan cheese provides a rich umami flavor.

This recipe is ideal for anyone looking for:

• Healthy snack ideas
• High-protein appetizers
• Mediterranean diet recipes
• Party finger foods
• Holiday appetizer recipes
• Vegetarian entertaining recipes

Because spinach is rich in vitamins and minerals while feta provides protein and calcium, these appetizers are both nutritious and satisfying.

Nutrition (Approximate Per Serving)

• Calories: 135
• Protein: 6g
• Carbohydrates: 8g
• Fat: 9g
• Fiber: 1g
• Calcium: 10% DV

Frequently Asked Questions (FAQs)

1. Can I make these phyllo cups ahead of time?

Yes. You can prepare them up to 24 hours in advance and reheat before serving.

2. Can I freeze spinach feta cups?

Absolutely. Store in an airtight container and freeze for up to 2 months.

3. What can I substitute for feta cheese?

Goat cheese, cottage cheese, or cream cheese work well.

4. Are these appetizers healthy?

Yes. They contain spinach, protein-rich cheese, and fewer carbohydrates than many traditional pastries.

5. Can I add chicken?

Yes. Shredded chicken makes an excellent high-protein variation.

6. What are the best party appetizers for large gatherings?

Spinach feta phyllo cups, stuffed mushrooms, mini quiches, bruschetta, and cheese bites are excellent choices.

7. How do I keep phyllo pastry crispy?

Avoid overfilling and store uncovered until completely cooled.

8. Can I use frozen spinach?

Yes. Thaw and squeeze out all excess moisture before mixing.

9. Are these suitable for a Mediterranean diet?

Definitely. They feature spinach, olive oil, feta cheese, herbs, and vegetables commonly found in Mediterranean cuisine.

10. What dips pair well with these cups?

Tzatziki, garlic yogurt sauce, roasted red pepper dip, and hummus complement them perfectly.