Anti-Inflammatory Spinach & Feta Puff Pastry Squares

A Crispy, Nourishing, and Comforting Anti-Inflammatory Recipe

If you are searching for a healthy anti-inflammatory recipe that balances comfort food flavor with nutrient-dense ingredients, these Anti-Inflammatory Spinach & Feta Puff Pastry Squares are a perfect choice. Golden, flaky puff pastry wraps a savory filling of spinach, herbs, and probiotic-rich feta cheese—creating a dish that supports inflammation reduction while still satisfying cravings.

This recipe is ideal for:

Anti-inflammatory meal planning
Mediterranean diet followers
Hormone-friendly nutrition
Gut-health-focused eating
Family-friendly healthy snacks
High-protein vegetarian recipes

Inspired by Mediterranean cuisine and backed by nutritional science, this dish combines omega-3 fats, antioxidants, and phytonutrients to support joint health, immune balance, and digestive wellness.

Why This Recipe Is Anti-Inflammatory

Chronic inflammation is linked to conditions such as arthritis, heart disease, diabetes, autoimmune disorders, and gut imbalance. This recipe uses clinically supported anti-inflammatory foods, including:

🥬 Spinach

Rich in polyphenols and flavonoids
High in vitamin K, magnesium, and iron
Supports immune regulation and oxidative stress reduction

🧀 Feta Cheese (Sheep or Goat Preferred)

Contains probiotics for gut health
Easier to digest than cow’s milk cheese
Source of CLA (conjugated linoleic acid) linked to inflammation reduction

🌿 Herbs & Olive Oil

Olive oil contains oleocanthal, similar to ibuprofen
Herbs like dill, parsley, and oregano reduce inflammatory markers

🧈 Puff Pastry (Used Mindfully)

When paired with fiber and antioxidants, occasional pastry fits into an anti-inflammatory lifestyle
Choose butter-based or clean-ingredient pastry when possible

Ingredients (Serves 6–8)

Filling

500 g (1 lb) fresh spinach (or frozen, well-drained)
200 g (7 oz) feta cheese, crumbled
1 small onion, finely chopped
2 cloves garlic, minced
2 tbsp extra virgin olive oil
1 tsp turmeric powder
½ tsp black pepper (activates curcumin)
½ tsp sea salt
1 tsp dried dill or fresh herbs
1 egg (optional, for binding)

Pastry

2 sheets puff pastry, thawed
1 egg yolk + 1 tbsp olive oil (for brushing)
2 tbsp sesame seeds or sunflower seeds (optional)

Step-by-Step Instructions

1. Prepare the Spinach Filling

Heat olive oil in a pan over medium heat. Add chopped onion and sauté until translucent. Stir in garlic and cook for 30 seconds.

Add spinach and cook until wilted. Remove from heat and squeeze out excess moisture—this is crucial for crisp pastry.

2. Season for Anti-Inflammatory Power

Transfer spinach to a bowl. Add feta cheese, turmeric, black pepper, salt, herbs, and egg (if using). Mix gently until combined.

3. Assemble the Pastry

Roll out one puff pastry sheet on parchment paper. Spread filling evenly, leaving a small border.

Cover with second pastry sheet. Seal edges using a fork.

4. Cut & Brush

Score into squares (do not cut fully through yet). Brush with egg yolk mixture and sprinkle seeds.

5. Bake

Bake at 200°C / 400°F for 25–30 minutes until golden and puffed.

Cool slightly, cut through, and serve.

Nutritional Benefits (Per Serving Approx.)

Calories: 280
Protein: 9g
Healthy Fats: 18g
Fiber: 3g
Anti-Inflammatory Compounds: High

This balance supports blood sugar stability, gut health, and satiety.

Serving Suggestions

Pair with anti-inflammatory green salad
Serve with Greek yogurt & garlic sauce
Enjoy as a meal prep snack
Ideal for brunch, lunchboxes, or dinner sides

Storage & Meal Prep Tips

Refrigerate up to 4 days
Freeze unbaked squares for 2 months
Reheat in oven for best texture

Frequently Asked Questions (SEO-Optimized)

Is puff pastry inflammatory?

Puff pastry alone can be inflammatory if eaten frequently. However, when combined with fiber-rich vegetables, antioxidants, and healthy fats, it fits into an anti-inflammatory diet in moderation.

Can this recipe help joint inflammation?

Yes. Spinach, olive oil, turmeric, and feta contribute nutrients shown to reduce inflammatory markers related to joint pain.

Is this recipe good for gut health?

Absolutely. Feta provides probiotics, spinach feeds beneficial gut bacteria, and olive oil supports intestinal lining health.

Can I make this vegan?

Yes. Use plant-based feta, olive-oil pastry, and skip egg wash.

Is this suitable for Mediterranean diet?

Yes—this recipe aligns strongly with Mediterranean anti-inflammatory principles.

High-CPM SEO Keywords (Integrated Naturally)

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Final Thoughts

These Anti-Inflammatory Spinach & Feta Puff Pastry Squares prove that healing food doesn’t have to be boring. With crisp texture, savory depth, and scientifically supported ingredients, this dish bridges the gap between wellness and indulgence.