Low FODMAP Spanakopita Triangles: A Gut-Friendly Take on the Greek Classic

If you're looking for a snack or appetizer that's buttery, flaky, and packed with savory flavor, these Low FODMAP Spanakopita Triangles will be your new go-to. They're everything you love about the classic Greek favorite, but made a little gentler on the gut without sacrificing any of the flavor. Crisp golden pastry, creamy feta and ricotta, bright pops of herbs and lemon, all packed into a perfect handheld bite. They're easy to make, freezer-friendly, and impressive enough for parties!

What is Spanakopita?

Traditional spanakopita is a savory Greek pie made with spinach, herbs, and feta cheese layered between buttery sheets of phyllo dough. It's often baked as a large casserole-style pie, but you can also find it made into individual triangles, which are perfect for appetizers, light lunches, or snacking. Spanakopita is loved for its flaky crust on the outside and creamy, herb-filled interior. With just a few easy swaps, it can be made Low-FODMAP-friendly without losing any of that classic flavor!

Main Ingredients & Tips

Here’s a look at the main ingredients that make these triangles extra delicious:

• Spinach: Frozen spinach keeps it simple, but make sure to thaw and squeeze it dry to avoid soggy pastries.
  

• Cheese: A rich, tangy filling is created by a combination of crumbled feta and creamy ricotta. If necessary, use lactose-free versions.

• Phyllo Pastry: Phyllo can be delicate, so keep it covered with a slightly damp towel while working. Brush it lightly with butter for crispy, flaky layers.
  

• Herbs and Lemon Zest: Fresh parsley, dill, and a hint of lemon zest brighten the filling, balancing its richness.

Check the recipe card below for the complete list of ingredients and exact measurements!

Tips for Best Results

Before you make these Spanakopita Triangles, here are a few tips to make sure they come out perfect every time:

• Squeeze spinach well: Too much moisture = soggy triangles. Really wring it out for a crispier finish.

• Work quickly with phyllo: Phyllo dries out quickly, so uncover only a few sheets at a time.

• Don’t overstuff: A heaping teaspoon of filling per triangle is plenty. Too much can cause them to burst while baking.

• Taste and adjust the filling: Before assembling, taste the mixture and add a little more lemon zest or pepper if you like a brighter flavor.

• Freeze before baking: You can assemble the triangles ahead of time and freeze them unbaked. Then, bake them straight from frozen, adding just a few extra minutes.

FAQs

Can I use fresh spinach instead of the frozen variety?

Yes! You'll need about 1 pound of fresh spinach. Cook it down, squeeze out the liquid, and let it cool before mixing it in.

How do I freeze these?

Assemble the triangles, then place them in a single layer on a baking sheet. Once frozen, transfer them to a freezer bag. Bake straight from the freezer, adding a few extra minutes to the cooking time.

What’s the best way to reheat leftovers?

Pop them in a toaster oven or regular oven at 350°F for 5–10 minutes to get the crispiness back. Avoid using the microwave, as it makes the phyllo soggy.

Can I make a dairy-free version?

You can try using dairy-free feta and ricotta substitutes, but the texture will be a little different. Look for options labeled as lactose-free if you just need a Low FODMAP swap.

Low FODMAP Spanakopita Triangles

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These Low FODMAP Spanakopita Triangles are buttery, flaky, and packed with a fresh, savory filling. Perfect for parties, snacks, or a light meal!

Servings: 40 Prep: 25 minsCook: 25 minsTotal: 50 mins

Ingredients

10 ounces frozen spinach defrosted, drained

1 tablespoon olive oil

2 teaspoons dried dill

4 tbsp chopped parsley leaves finely

¼ cup green onions finely chopped, green tops only

2 eggs

2 teaspoon lemon zest

½ teaspoon black pepper

4 oz crumbled feta cheese

4 oz ricotta

6 tablespoons unsalted butter melted

About 20 sheets one sleeve phyllo pastry, defrosted

Instructions

1

Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

2

In a large bowl, mix the drained spinach, olive oil, dill, parsley, green onion tops, eggs, lemon zest, black pepper, feta, and ricotta until well combined.

3

Unroll the phyllo pastry and cover it with a slightly damp towel to prevent drying out. Place one sheet on a clean surface, brush lightly with melted butter, and top with a second sheet. Brush again with butter.

4

Slice the layered phyllo lengthwise into 3 long strips.

5

Place about 1 teaspoon of filling at the bottom of each strip. Fold the corner over the filling to form a triangle. Continue folding up like a flag until you reach the end. Seal the edge with a little extra butter.

6

Place the triangles on the prepared baking sheet. Brush the tops lightly with more melted butter. Bake for 20–25 minutes, or until golden and crisp.

7

Cool slightly before serving!

Nutrition Facts

Per serving

Calories
64

Fat
3.6g

Carbs
5.5g

Protein
2.1g

Fiber
0.3g

Sodium
126.5mg

Sugars
0.2g

Sat. Fat
1.8g