Mediterranean Spinach and Feta Crisps are thin, golden-baked bites made with tender spinach, tangy feta cheese, olive oil, and aromatic herbs. Inspired by classic Mediterranean flavors, these crisps are light yet satisfying, naturally vegetarian, and perfect as a healthy snack or elegant appetizer. They deliver big flavor with simple, wholesome ingredients and a satisfying crunch in every bite.
🧄 Ingredients (Makes about 20–24 crisps)
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2 cups fresh spinach, finely chopped
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¾ cup feta cheese, crumbled
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½ cup grated Parmesan cheese
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1 large egg
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2 tablespoons extra virgin olive oil
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¼ cup almond flour (or all-purpose flour)
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1 teaspoon dried oregano
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½ teaspoon garlic powder
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¼ teaspoon black pepper
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Optional: pinch of chili flakes or nutmeg
🔥 Instructions
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Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
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Prepare spinach: If spinach is watery, squeeze out excess moisture using a clean towel.
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Mix ingredients: In a bowl, combine spinach, feta, Parmesan, egg, olive oil, flour, oregano, garlic powder, and black pepper. Mix until fully combined.
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Shape crisps: Spoon small mounds (about 1 tablespoon each) onto the baking sheet and flatten slightly into thin rounds.
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Bake: Bake for 15–18 minutes, or until edges are golden and centers are firm.
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Cool: Let crisps cool for 5 minutes — they will crisp up more as they cool.
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Serve warm or at room temperature.
🍽️ Serving Suggestions
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Serve as a Mediterranean appetizer with tzatziki or hummus
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Pair with tomato-cucumber salad for a light lunch
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Enjoy as a healthy snack with olives and roasted nuts
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Use as a crispy topping for soups or grain bowls
🔄 Variations
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Gluten-Free: Use almond flour or chickpea flour
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Low-Carb/Keto: Use almond flour and extra Parmesan
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Herb Boost: Add fresh dill or parsley
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Spicy Version: Add chili flakes or smoked paprika
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Vegan Option: Use plant-based feta and a flax egg
❓ Related Questions
Can I use frozen spinach?
Yes. Thaw completely and squeeze out all moisture before using.
How do I store these crisps?
Store in an airtight container in the fridge for up to 3 days. Reheat in the oven to re-crisp.
Can I air-fry them?
Yes. Air-fry at 360°F (180°C) for 8–10 minutes, flipping once.
Are these anti-inflammatory?
Yes — olive oil, spinach, and herbs support anti-inflammatory eating when used in moderation.
🧮 Nutrition (Per Crisp – Approximate)
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Calories: 55
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Protein: 3 g
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Fat: 4 g
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Carbohydrates: 2 g
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Fiber: 0.5 g
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Sugar: <0.5 g
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Calcium: ~60 mg
🌿 Final Thoughts
Mediterranean Spinach and Feta Crisps prove that healthy eating doesn’t have to be boring. With simple ingredients, bold flavors, and endless versatility, these crisps fit beautifully into Mediterranean, anti-inflammatory, and low-carb lifestyles. Whether you’re entertaining guests or meal-prepping snacks, this recipe is a reliable, flavorful favorite you’ll keep coming back to.
