Anti-Inflammatory Spanakopita (Greek Spinach & Feta Phyllo Triangles)

This anti-inflammatory spanakopita recipe is a Mediterranean classic made with flaky phyllo pastry, vibrant spinach, creamy feta, fresh herbs, and heart-healthy olive oil. Packed with antioxidants, anti-inflammatory nutrients, and gut-friendly ingredients, this savory pastry is perfect for meal prep, healthy entertaining, or a wholesome appetizer.

Unlike traditional versions heavy in butter, this version emphasizes extra virgin olive oil, fresh herbs, and nutrient-dense greens to support overall wellness while delivering rich, authentic Greek flavor.

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🧾 Ingredients

For the Filling

• 1 lb (450g) fresh spinach (or frozen, thawed & drained)

• 1 cup crumbled feta cheese

• ½ cup ricotta or cottage cheese (optional for creaminess)

• 3 green onions, finely chopped

• ¼ cup fresh dill, chopped

• ¼ cup fresh parsley, chopped

• 2 cloves garlic, minced

• 2 tbsp extra virgin olive oil

• 1 tsp turmeric (anti-inflammatory boost)

• ½ tsp black pepper

• ¼ tsp sea salt (adjust as feta is salty)

• 1 tsp lemon zest

• 1 tbsp lemon juice

• 1 omega-3 enriched egg (optional binder)

For the Pastry

• 10–12 sheets phyllo dough, thawed

• ¼ cup extra virgin olive oil (for brushing)

• 1 tbsp sesame seeds or black cumin seeds (optional topping)

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👩‍🍳 Instructions

1️⃣ Prepare the Filling

1. Heat olive oil in a skillet over medium heat.

2. Add garlic and green onions; sauté until fragrant.

3. Add spinach and cook until wilted (or simply warm if using frozen).

4. Remove from heat and squeeze out excess moisture.

5. Stir in feta, ricotta (if using), herbs, turmeric, lemon zest, lemon juice, and egg.

6. Mix well and let cool.

2️⃣ Assemble the Triangles

1. Preheat oven to 375°F (190°C).

2. Lay one sheet of phyllo on a clean surface and lightly brush with olive oil.

3. Layer a second sheet on top and brush again.

4. Cut lengthwise into 3 long strips.

5. Place 1–2 tbsp filling at one end of each strip.

6. Fold into triangles (like folding a flag).

7. Place on parchment-lined baking sheet.

8. Brush tops lightly with olive oil and sprinkle seeds.

3️⃣ Bake

Bake for 20–25 minutes or until golden brown and crispy.

Cool slightly before serving.

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🥗 Serving Suggestions

• Serve with Greek yogurt tzatziki

• Pair with a Mediterranean chopped salad

• Add to a healthy mezze platter

• Enjoy as a protein-rich breakfast pastry

• Perfect healthy party appetizer

• Pair with lentil soup for a complete anti-inflammatory meal

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🌿 Why This Recipe is Anti-Inflammatory

This anti-inflammatory Mediterranean recipe includes:

• Spinach – rich in quercetin and antioxidants

• Extra virgin olive oil – high in oleocanthal (natural anti-inflammatory compound)

• Turmeric – contains curcumin

• Fresh herbs – anti-inflammatory phytonutrients

• Feta cheese – gut-friendly fermented dairy

• Garlic – supports immune health

This makes it a powerful addition to a Mediterranean diet meal plan focused on reducing chronic inflammation.

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🔄 Variations

🌱 Vegan Spanakopita

• Replace feta with almond-based vegan feta

• Omit egg

• Add nutritional yeast for savory depth

🥬 Kale & Spinach Mix

Use half baby kale for added fiber and antioxidants.

🧄 Dairy-Free Anti-Inflammatory Version

• Substitute feta with tofu feta

• Add hemp seeds for omega-3 fatty acids

🍄 Mushroom Spinach Spanakopita

Add sautéed mushrooms for extra umami and plant-based protein.

🥧 Whole Sheet Pie Version

Instead of triangles, layer phyllo in a baking dish and bake as a large pie, then slice.

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🥣 Nutrition (Approx. per triangle)

• Calories: 150–180

• Protein: 5–6g

• Healthy Fats: 9g

• Carbohydrates: 12–15g

• Fiber: 2g

• Omega-3s: small amount (higher if enriched egg used)

• Rich in Vitamin K, Iron, Folate, and Calcium

Nutrition will vary based on ingredients used.

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❓ Related Questions

Is spanakopita healthy?
Yes, especially when made with olive oil instead of butter and loaded with greens.

Can I freeze spanakopita?
Absolutely. Freeze unbaked or baked triangles for up to 2 months.

How do I keep phyllo dough from drying out?
Cover unused sheets with a slightly damp towel while assembling.

What makes this recipe anti-inflammatory?
The use of olive oil, leafy greens, turmeric, and fresh herbs helps combat oxidative stress.

Is this good for weight loss?
In moderation, yes. It’s nutrient-dense and satisfying.

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🧊 Storage Tips

• Refrigerate in airtight container for 3–4 days

• Reheat in oven at 350°F for crispiness

• Avoid microwaving if you want to maintain flakiness

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💭 Final Thoughts

This anti-inflammatory spanakopita recipe blends authentic Mediterranean flavor with modern wellness principles. It’s flaky, savory, and deeply satisfying while supporting heart health, gut health, and overall inflammation balance.