Rolled Whole-Wheat Spinach and Feta Pita Spirals
Crispy rolled whole-wheat phyllo coils packed with savory spinach, fresh green herbs, and tangy low-fat feta. A heart-healthy Greek bake that delivers cozy comfort with high fiber and low saturated fat.
Prep
25 min
Cook
35 min
Total
70 min
Makes
4 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
35 min
Total
70 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
If preparing ahead, assemble the unbaked spirals, wrap tightly, and freeze for up to 1 month. Bake directly from frozen at 375°F (190°C) for 40 to 45 minutes.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment…
- 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: Combine the whole-wheat flour and salt
- 01
Combine the whole-wheat flour and salt
In a large mixing bowl, combine the whole-wheat flour and salt. Pour in the warm water and extra virgin olive oil, then stir with a wooden spoon until a shaggy dough forms.
Look for: a shaggy dough forms
Tap card to mark done - 02
Turn the dough onto a clean
Turn the dough onto a clean, lightly floured work surface and knead for 5 minutes until smooth and elastic. Divide dough into 4 equal pieces, cover with a damp cloth, and let rest for 15 minutes at room temperature.
Look for: smooth and elastic
Tap card to mark done - 03
Thaw and thoroughly squeeze all excess moisture…
While dough rests, thaw and thoroughly squeeze all excess moisture out of the spinach using a clean kitchen towel. The spinach must be very dry to keep the pastry crisp.
Tap card to mark done - 04
Mix the drained spinach
In a separate bowl, mix the drained spinach, crumbled low-fat feta cheese, egg whites, chopped green onions, minced fresh dill, minced garlic clove, lemon juice, and black pepper until uniform.
Look for: uniform
Tap card to mark done - 05
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 06
Roll 1 piece of dough out on…
Roll 1 piece of dough out on a floured surface with a rolling pin into a thin rectangle, approximately 12 inches (30cm) long. Brush the top surface lightly with olive oil.
Ready when: everything is assembled and ready to enjoy
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Spread one-quarter of the spinach mixture along…
Spread one-quarter of the spinach mixture along the long edge of the rectangle, leaving a 0.5 inch (1.2cm) border.
Tap card to mark done - 08
Roll the dough tightly around the filling…
Roll the dough tightly around the filling into a long log. Gently coil the log inward to form a spiral shape, and place it on the parchment-lined baking sheet. Repeat with remaining dough pieces and filling.
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Brush the tops of the spirals with…
Brush the tops of the spirals with olive oil and place the sheet in the center rack of the oven.
Tap card to mark done - 10
Bake for 30 to 35 minutes until…
Bake for 30 to 35 minutes until the pastry is deep golden brown and crisp to the touch.
Look for: the pastry is deep 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 on the baking sheet for 10 minutes to set before serving.
Allow: 10 minutes
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