Spinach, Feta & Sun-Dried Tomato Phyllo Cups..

🧾 Description

These crispy, golden phyllo cups are filled with a creamy, savory mixture of spinach, tangy feta, and rich sun-dried tomatoes. Designed with anti-inflammatory ingredients, this recipe incorporates olive oil, leafy greens, and herbs known to support overall wellness. The result is a Mediterranean-inspired appetizer that’s both indulgent and nutrient-dense.

🛒 Ingredients

For the Phyllo Cups:

• 10–12 sheets phyllo dough (thawed)
• 3 tbsp extra virgin olive oil (anti-inflammatory fat)

For the Filling:

• 2 cups fresh spinach (or 1 cup frozen, thawed and drained)
• ½ cup crumbled feta cheese
• ⅓ cup sun-dried tomatoes (chopped, preferably in olive oil)
• 2 cloves garlic (minced)
• ½ small red onion (finely diced)
• 2 eggs (or flax eggs for plant-based option)
• ¼ cup plain Greek yogurt (or dairy-free alternative)
• 1 tbsp fresh parsley (chopped)
• 1 tsp dried oregano
• ½ tsp turmeric (optional anti-inflammatory boost)
• Salt & black pepper to taste

👩‍🍳 Instructions

Step 1: Prepare the Phyllo Cups

1. Preheat oven to 375°F (190°C).
2. Lightly brush phyllo sheets with olive oil, layering 3 sheets at a time.
3. Cut into squares and press into a greased muffin tin to form cups.
4. Bake for 8–10 minutes until lightly golden. Set aside.

Step 2: Make the Filling

1. Heat a pan with a drizzle of olive oil.
2. Sauté onion and garlic until fragrant.
3. Add spinach and cook until wilted (remove excess moisture).
4. In a bowl, mix eggs, yogurt, feta, sun-dried tomatoes, herbs, turmeric, salt, and pepper.
5. Fold in the cooked spinach mixture.

Step 3: Assemble & Bake

1. Spoon filling into pre-baked phyllo cups.
2. Bake for 15–18 minutes until set and lightly golden on top.
3. Cool slightly before serving.

🍽️ Serving Suggestions

• Serve warm as a healthy appetizer for parties
• Pair with a Mediterranean mezze platter (hummus, olives, cucumbers)
• Add alongside a fresh anti-inflammatory salad with lemon vinaigrette
• Perfect for brunch spreads or light lunches

🔄 Variations

• Vegan version: Use flax eggs + dairy-free feta
• Gluten-free: Use gluten-free phyllo or mini bell pepper cups
• Protein boost: Add shredded chicken or chickpeas
• Spicy twist: Add chili flakes or harissa
• Low-carb option: Skip phyllo and bake filling in mini muffin tins

❓ Related Questions

Q: Can I make these ahead of time?
Yes. Prepare and refrigerate up to 24 hours before baking.

Q: How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in oven for crispiness.

Q: Can I freeze them?
Yes—freeze after baking. Reheat at 350°F until warmed through.

Q: Are these truly anti-inflammatory?
Yes—ingredients like spinach, olive oil, garlic, and herbs are known for anti-inflammatory properties.

🥗 Nutrition (Per Cup – Approximate)

• Calories: 120
• Protein: 4g
• Carbs: 10g
• Fat: 7g
• Fiber: 1g
• Sodium: 180mg

💡 Final Thoughts

This recipe hits the sweet spot between comfort food and clean eating. With its flaky texture and rich, savory filling, it’s a standout option for anyone seeking anti-inflammatory recipes, healthy appetizers, Mediterranean diet meals, or easy entertaining ideas.