Low carb spinach and feta parcels may be a little higher in carbs than my other recipes, but there are intended for my children and their lunch boxes. The thin rice papers make them sturdy enough to survive the journey. There are other lower carb options in the recipe – see below.
Creamy Spinach And Feta Filling
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, little sturdy parcels for school lunches. These low-carb spinach and feta parcels can be made for lunch, dinner, and 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 total carbs per sheet depending on the size you use. I reserve this recipe for my children but you can easily make it lower carb, read below.
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The recipe here is simply another option that tiny little hands may find easier to hold rather than a slice of pie.
HOW TO REDUCE CARBS FURTHER:
Low-carb spinach and feta parcels are such an adaptable recipe you can make it numerous 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 uses 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 wilted cabbage leaves – use the recipe on this page but instead of rice papers, for those who need to monitor their carbs even closer, use cabbage leaves that have been soaked in boiling water to wrap the filling and bake in an oiled baking dish. Turn over halfway through cooking.
- Prosciutto wraps – yes, readers have told me they wrap this mixture in large prosciutto slices. This would be amazing.
It is important to remember that you must squeeze as much of the water once you cook or defrost the spinach. If you don’t, you may end up with a soggy parcel or pie, depending on which recipe/method you choose to cook.
Low Carb Spinach And Feta Parcels Recipe
Ingredients
Spinach and Feta Pie Filling
- 500 g frozen chopped spinach
- 6 eggs – medium beaten
- 1/2 onion finely diced
- 250 g cream cheese softened
- 250 g feta crumbled
- huge handful fresh mint chopped
- salt and pepper to taste
- 15 rice papers
Instructions
Spinach and Feta Pie Filling
- 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.
- Place the spinach and all other ingredients in a large mixing bowl.
- Mix gently, but do leave some cream cheese and feta lumps.
Rice Papers
- 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.
- 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.
- Continue with all the rice papers and filling until all the mixture is used up.
- Bake at 180C/350F for 15-20 minutes turning once to ensure it is golden on all sides.
Nutrition
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If you were to use fresh spinach how much would you use?
Slightly less as frozen weight contains quite a lot of water and ice. Just steam or microwave it for a short while, chop it up and squeeze the water out. You can keep this for smoothies or stock.
Thanks so much!
Hi, your spinach and feta recipe looks amazing. Are we allowed rice paper on a Banting diet?
Rice no, but I use rice paper in only a couple of recipes as they are so thin. I feel they are justified here to make these parcels really sturdy to take to work or school, and it makes them so easy for little hands to hold. As with all recipes, your daily carbs will depend on what your health goal is, for example is it weight loss, diabetes, maintenance etc. So if you want to cut back on 5-10g carbs for each parcel, use the other options suggested such as a crustless spinach and feta pie, or there is also a grain free pie crust.
Can these parcels be frozen?
Absolutely. I sometimes make a huge batch then freeze them in an airtight container in layers with baking/greaseproof paper in between. A great way to get lunches organised for the weeks ahead.
I am finally making these today! I am wanting to freeze them, so would i freeze them before or after cooking? Thanks heaps!
Definitely after cooking. They’re great to have on hand for lunches and snacks.
What type of oil and cream cheese do you use is there particular brands w
I use Philadelphia cream cheese (the regular version in a block). It is a fabulous low carb cream cheese and incredibly creamy and reliable in all recipes.
Doesn’t rice paper have rice in it. That’s a grain. Is there an alternative?
I went off the diet. Too much at one time and it was so much fat. But my arthritis flared it. I ate everything and lot of sugar. Do u think sugar is the culprit? I thought I should should go at it slower.
Yes sugar can cause inflammation and may make your arthritis flare up so be kind to yourself and go slowly. Cut back on all the obvious places of sugar first – sweets, juice, soda, cakes etc then when you feel ready, start cutting back on other sources of carbs such as bread pasta, and all wheat products. So many people notice an incredible improvement in their arthritis and joint aches and pains when going sugar and wheat fee. I am sure you will be successful and good luck.
Sugar, honey etc, rapeseed oil, sunflower oil are inflamatory. I stick to coconut oil & butter. Have you tried golden paste. Brilliant for inflamatory conditions.
I made these & at first I thought they were a disaster (hard to handle) but once baked in the oven, I quickly changed my mind! Yum!!!! Crispy on the outside & all cheesey & gooey on the inside. Great hot or cold too. Thanks for a great recipe ?
Oooh imagine all the possibilities with these rice papers!
CouldIleaveout the mint? It’s not a favor that Ilike. Would I need to increase another ingredient if Ido?
Sure thing. The mint is only there for flavour so you won’t even need to substitute anything else in.
Hi. What could I use instead of cream cheese. My husband is dairy intolerant. Thanks
Can he tolerate sheep feta? You could replace the cream cheese with more feta.
You also could use tofutti cream cheese (non-dairy)
I made these tonight – amazing!! I forgot to buy mint, so I added a bit of nutmeg to the mix.
Really looking forward to trying more of your recipes. Thanks!!
I’m on a low fructose diet, what can I use instead of onion ?
You could easily swap it for a sliced spring onion, that would be a tasty alternative.
Made these last week, they were great, then had them for lunch the next day
Sounds like a delicious idea Libby!
where to buy rice paper from and any particular brand ?
You can buy them in the Asian aisle in the supermarket, or in Asian stores. Any brand will work. Each brand will vary with the size and thickness (and hence carb values). Most will show you the nutrition per 100g so remember to divide this by how many rice papers are per 100g.
Curious I need to make a large batch for a dinner party would they be ok if I bake them then reheat before service? Will they lose the crispiness?
Yes, you can make these ahead of time then reheat on the day, and spread them out on a baking tray so they reheat and remain crispy.
I only bought 250 g of spinach. Do i need to adjust everything or will it be ok?
That would be fine, it will just turn out to be more “quiche” like.
These are so good for school and work lunches. I halve the recipe (only 2 of us) and it makes plenty to both fridge and freeze. Don’t be put off by the higher carb count. If your allowances permit you 10-12 carbs for lunch, this is great grab and go option. Really excellent for the mornings when you were too tired to make lunch the night before – grab one from the freezer and you are set. My teen son loves these, with a green side salad, for school lunches. They look normal, reheat well in the microwave if it is free, and taste great cold if it is not. LOVE LOVE LOVE these.
Yum! I’ve made this several times and prefer to whizz it all in the food processor. I also like to use low carb wraps and make a bigger version for about the same carbs per serve. It makes about 8. I also cook spoonfuls of the mixture to make savoury style pancakes for breakfast. Thanks for this recipe!
Delicious! I’ve made them twice now and I’ve used parsley instead of mint because its what’s growing in my garden. I’ve also wrapped some in prosciutto. I also used a whole onion and cooked until softened before adding. Versitile recipe that can be adapted to individual preferences. Thank you!!
Oooh, I love the idea or wrapping them in prosciutto. Thanks for the tip!
I made this recipe, the filling is absolutely delicious, but they exploded in the oven 🙁
What could have been the problem?
Hmm, I’ve never heard of this before. Were they over-filled perhaps? The eggs would have expanded as they cook so may have caused them to explode?
A couple of questions:
Can this be adapted for an air fryer, and if so, what temperature and cooking time?
While looking up recipes for this, I was surprised by all of them, by how many calories in just one serving (and I assume one serving is one item). What accounts for the calorie content?
Hi Lin, I have not made them in the air fryer but I bet they would be delicious. If making them in the air fryer I would cook them at 370 degrees for around 10-12 minutes. Flip halfway through and cook longer if needed. Please let us know how they turn out if you do. Yes, the nutritional facts are for each parcel. If you want to lower the calorie amount you can omit or cut in half some of the cheeses which tend to be higher in calories. You can also use cabbage leaves for the wraps instead of rice paper which will lower the calories and carbs. Thanks!