Healthy Whole-Wheat Olive Oil Spanakopita Pie
A golden homemade whole-wheat phyllo bake filled with seasoned spinach, dill, low-fat cottage cheese, and tangy feta. Designed to serve the family with lower saturated fat and maximum flavor.
Prep
25 min
Cook
40 min
Total
80 min
Makes
6 servings
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
25 min
Cook
40 min
Total
80 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Colander · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat the oven to 375°F (190°C) and lightly grease an 8x12-inch (20x30cm) bak…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Preheat the oven to 375°F (190°C) and…
- 01
Preheat the oven to 375°F (190°C) and…
Preheat the oven to 375°F (190°C) and lightly grease an 8x12-inch (20x30cm) baking dish with extra virgin olive oil.
Tap card to mark done - 02
Combine the whole-wheat flour and salt in…
Combine the whole-wheat flour and salt in a large mixing bowl. Add 1 tbsp of extra virgin olive oil, lemon juice, and warm water. Knead by hand for 5 minutes until smooth, then cover and rest at room temperature for 15 minutes.
Look for: smooth, then cover and rest at room temperature for 15 minutes
Tap card to mark done - 03
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat (350°F / 175°C), add the sliced green onion and garlic clove, and cook for 2 minutes until soft.
Look for: soft
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Add the baby spinach to the skillet…
Add the baby spinach to the skillet in batches and cook for 4 minutes until completely wilted and liquid has evaporated. Transfer spinach to a colander and press out excess moisture with a spoon.
Look for: completely wilted and liquid has evaporated
Tap card to mark done - 05
Combine the cooked spinach
In a medium bowl, combine the cooked spinach, low-fat cottage cheese, feta cheese, egg white, and fresh dill, stirring until evenly mixed.
Look for: evenly mixed
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Divide the rested dough into two equal…
Divide the rested dough into two equal balls. On a lightly floured surface, roll each ball out using a rolling pin into a thin sheet measuring roughly 9x13 inches (23x33cm).
Ready when: everything is assembled and ready to enjoy
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Place one rolled dough sheet into the…
Place one rolled dough sheet into the bottom of the prepared baking dish, pressing slightly up the sides.
Tap card to mark done - 08
Spread the spinach and cheese mixture evenly…
Spread the spinach and cheese mixture evenly over the bottom dough layer.
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Place the second dough sheet over the…
Place the second dough sheet over the filling, crimping the edges together with your fingers to seal the pie completely. Lightly brush the top dough layer with 0.5 tsp of extra virgin olive oil.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Bake in the oven at 375°F (190°C)…
Bake in the oven at 375°F (190°C) for 35 to 40 minutes until the crust is golden brown and crisp to the touch.
Look for: the crust is golden brown and crisp to the touch
Tap card to mark done - 11
Remove from the oven and allow to…
Remove from the oven and allow to rest for 10 minutes before slicing into 6 equal portions. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Allow: 10 minutes
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