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🌿 Mediterranean

Greek Spanakopita Cups

⏱ 40 min

🍞 ~16g

🍽 6 (4 cups each) servings

⭐ 4/5

Why this recipe is T1D-friendly

• Pre-made mini phyllo shells = exact, predictable carbs (no guessing on phyllo layers)
• Spinach + feta + egg packs ~9g protein per serving — slows the absorption
• Easy to count: each cup is ~1g carb, plus a slow-release filling

Ingredients

• 24 mini phyllo shells (frozen, like Athens brand) (24g total)
• 10 oz frozen chopped spinach, thawed and squeezed VERY dry (6g total)
• 1/2 cup crumbled feta (3g total)
• 1/4 cup grated parmesan (1g total)
• 2 large eggs (1g total)
• 2 tbsp Greek yogurt (1g total)
• 2 green onions, fine chopped (2g total)
• 1 clove garlic, grated (0g)
• 2 tbsp fresh dill, chopped (0g)
• 1 tbsp olive oil (0g)
• 1/4 tsp nutmeg (0g)
• Salt and black pepper
• Lemon wedges for serving

Directions

1. Preheat oven to 350°F. Arrange phyllo shells on a parchment-lined sheet pan.
2. Squeeze the spinach until you think it's dry, then squeeze again. Seriously. Soggy filling = sad cups.
3. In a bowl, combine spinach, feta, parmesan, eggs, Greek yogurt, green onions, garlic, dill, olive oil, nutmeg, salt, and pepper.
4. Spoon filling into each shell — heaping teaspoon, mounded slightly.
5. Bake 12-15 minutes until filling is set and cups are golden.
6. Cool 5 minutes (filling is lava-hot fresh from the oven).
7. Serve with lemon wedges for squeezing.

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