Saturday, March 26, 2016


This is such an easy way to get more leafy greens into your diet. I love low carb spinach and feta pie so this was the next progression, parcels for school lunches. These low carb spinach and feta parcels can be made for lunch, dinner, picnics and are sturdy enough for lunch boxes. Instead of using a pastry, they are wrapped in rice paper. Now rice paper does have carbs, but because they are so thin they are equivalent to only 5-10g carbs per sheet depending on the size you use. Your other option to make it even lower in carbs, is to bake the spinach and feta pie in a baking dish without any pie crust. This is just another option that tiny little hands may find easier to hold rather than a slice of pie.

The most important aspect here is to ensure you have squeezed out enough of the water once you cook the spinach. If you don’t, you may end up with a soggy parcel or pie, depending on what you choose to cook.


This is such an adaptable recipe you can make it many ways, depending on what you are looking for and how many carbs you require.

Spinach and feta pie – grain free crust for a beautiful dinner, or cold for picnics and lunches
Spinach and feta parcels – this recipe using rice papers when carbs aren’t so critical and you need a sturdy lunch for little hands to take to school
Spinach and feta pie – crustless – make the same mixture as this recipe, but bake in a lined baking dish without the crust. Freezes well
Spinach and feta – wrapped in cabbage leaves – use the recipe on this page but instead of rice papers, for those who need to monitor their carbs even closer, use wilted cabbage leaves to wrap the filling and bake in an oiled baking dish. Turn over half way through cooking.
Prosciutto wraps – yes, readers have told me they wrap this mixture in large prosciutto slices. This would be amazing.

Recipe type: Dinners; Lunch; Snack
Cuisine: LCHF; Low carb; Gluten Free; Wheat Free; Primal; Sugar Free
Serves: 15
Spinach and Feta Pie Filling
  • 500g/ 17.6 oz frozen chopped spinach
  • 6 eggs beaten
  • ½ white onion finely diced
  • 250g/ 8.8oz softened cream cheese (mash with a fork)
  • 200g/ 7oz feta crumbled
  • huge handful of fresh mint chopped
  • +/- salt and pepper to taste
  • 15 Rice papers
Spinach and Feta Pie Filling
  1. Defrost the spinach and squeeze as much of the water out as you can. This is an important step, otherwise you will end up with a soggy pie.
  2. Place the spinach and all other ingredients in a large mixing bowl.
  3. Mix gently, but do leave some cream cheese and feta lumps.
Rice Papers
  1. Soak each rice paper in water for a few seconds. When soft, place a spoonful of spinach and feta filling in the middle. Fold up the bottom of the rice paper, now fold in the sides, then roll up.
  2. Place on a well oiled baking tray and roll in the oil. This is important to use enough oil so the parcels don't stick and the oil helps them go crispy.
  3. Continue with all the rice papers and filling until all the mixture is used up.
  4. Bake at 180C/350F for 15-20 minutes turning once to ensure it is golden on all sides.

Serving size: 1 parcel (makes 15) Calories: 172 Fat: 11g Carbohydrates: 10.3g Sugar: 1.9g Fibre: 1.1g Protein: 8g

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