This rice paper spanakopita is a gluten free spanakopita that swaps filo pastry for two sheets of rice paper dipped in egg, wrapped around a filling of eggs, spinach, feta and cheddar, then pan fried until crispy on both sides. It’s ready in about 15 minutes and packs 33g protein.
Still going strong with my rice paper series, and this one came out absolutely perfect. I had made a version of this with filo pastry before discovering I was gluten intolerant, so being able to have these flavours and textures without any issues has been amazing. The filling is salty and creamy and packed with lots of nutrients, perfect for lunch or for sharing as part of a meze.
- A crispy spinach and feta pie with no pastry and no oven
- 33g protein in one pie, made in a single frying pan
- All the flavour of spanakopita in a fraction of the time
Key ingredients
Rice paper stands in for filo, and dipping it in egg and milk first is what makes it fry up golden and crisp instead of chewy. If you’re wondering whether rice paper is gluten free, most brands are just rice, tapioca and salt, but check the label.
Feta brings the salty, tangy flavour that makes this taste like a proper greek spinach pie; it softens rather than fully melting, so you get creamy pockets through the filling.
Reduced fat cheddar melts properly and holds the filling together, and it adds protein without as much fat as full fat cheddar.
Spinach goes in raw and wilts in the pan; fresh baby spinach works best, or squeeze frozen spinach really dry if that’s what you have.
Eggs, three of them, two in the filling and one for dipping the rice paper, are where most of the protein comes from.
A note from your nutrition coach
This one is a nice example of how a comfort food classic can work for you. A traditional spinach and feta filo pie gets a lot of its calories from buttered pastry, while here the “pastry” is two thin rice paper sheets and most of the energy comes from eggs and cheese, which is why it lands at 33g protein. It’s still a cheesy pie, so the saturated fat isn’t small. Pair it with a big salad or some tomatoes and you’ve got a balanced lunch that should keep you full all afternoon.
If you love the original, here’s my Cheesy Egg Filo Pastry, and for another quick rice paper lunch try my Rice Paper Omelette Wrap. For more ideas like this, have a look at my high protein recipes.
Enjoy,
Alex 🙂
Rice Paper Spanakopita (Gluten Free Spinach and Feta Pie, 33g Protein)
An easy spanakopita made with rice paper instead of filo: a crispy, golden spinach feta rice paper pie filled with eggs, feta, cheddar and spinach. It's a healthy spanakopita twist that's gluten free, high in protein and cooked in one frying pan in about 15 minutes.
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Ingredients
Instructions
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Crack 2 eggs into a bowl and add the feta, cheddar, garlic powder, mixed herbs, salt and pepper.
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Whisk well, then stir in the spinach.
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In a shallow dish or plate, whisk the remaining egg with the milk. Dip a rice paper sheet into it until it's soft and coated on both sides.
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Heat the olive oil in a frying pan over a medium heat. Lay the soaked rice paper in the pan and pour the spinach and feta mixture over it, spreading it out evenly.
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Dip the second rice paper sheet in the egg wash and lay it on top, pressing the edges down gently.
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Cook until the middle is set and the bottom is golden and crispy, then slide it onto a plate, flip it back into the pan and cook the other side until crispy.
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Slice into wedges, scatter with parsley and serve.
Nutrition Facts
Nutrition Facts
Servings: 1 ServingCalories:490kcalTotal Fat:31.7gSaturated Fat: 13.4gSodium:828mgTotal Carbohydrate:17.1gDietary Fiber: 1.0gSugars: 1.6gProtein:33.6g
Note
- Gluten free: rice paper is naturally gluten free, but if you're coeliac check that your rice paper, garlic powder and mixed herbs are certified, as some are made in factories that handle wheat.
- Vegetarian: lots of feta is made with animal rennet, so check the label if that matters to you.
- Allergens: egg and milk.
- Go easy on the salt, the feta and cheddar already bring plenty.
- Frozen spinach works, just defrost it and squeeze out as much water as you can, or the filling won't set.
- Keep the heat at medium. Too high and the rice paper burns before the middle sets.
- To share it as part of a meze, cut it into 6 small wedges.
