High-Protein Greek Spanakopita Bake
A heart-healthy take on classic Greek spinach pie loaded with spinach, fresh dill, tangy feta, and blended egg whites and cottage cheese for a high-protein, low-saturated-fat bake. Perfectly portioned for easy meal prep without added sugar or meat.
Prep
15 min
Cook
35 min
Total
60 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and light brush an 8x8 inch (20x20cm) baking…
- 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 10 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and light brush an 8x8 inch (20x20cm) baking dish with a drop of olive oil.
Tap card to mark done - 02
Thaw the frozen spinach completely and squeeze…
Thaw the frozen spinach completely and squeeze out as much excess liquid as possible using a clean kitchen towel until very dry.
Look for: very dry
Tap card to mark done - 03
Whisk together the egg
In a large mixing bowl, whisk together the egg, egg whites, and low-fat cottage cheese until smooth.
Look for: smooth
Tap card to mark done - 04
Mince the garlic clove
Mince the garlic clove, finely chop the green onion, and chop the fresh dill.
Tap card to mark done - 05
Fold the dried spinach
Fold the dried spinach, minced garlic, green onion, fresh dill, and crumbled feta cheese into the egg mixture until well combined.
Look for: well combined
Tap card to mark done - 06
Lay 1 sheet of phyllo dough into…
Lay 1 sheet of phyllo dough into the bottom of the prepared baking dish, gently letting the edges overlap the sides.
Tap card to mark done - 07
Pour the spinach and egg mixture evenly…
Pour the spinach and egg mixture evenly over the dough base and smooth the top with a spatula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Fold any overhang dough over the top…
Fold any overhang dough over the top edges and lightly brush the exposed top with the remaining extra virgin olive oil.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Bake for 30 to 35 minutes until…
Bake for 30 to 35 minutes until the center is set and the top phyllo edge is crisp and golden brown.
Look for: the center is set and the top phyllo edge is crisp and golden brown
Tap card to mark done - 10
Remove from the oven and allow the…
Remove from the oven and allow the bake to cool for 10 minutes before slicing into 4 equal portions. Serve warm or store in airtight containers in the refrigerator for up to 4 days.
Allow: 10 minutes
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.