Spinach & Feta Filo Tubes

February 3, 2018


Spinach and Feta are like two-peas-in-a-pod. Then pair the spinach with nutmeg and the feta with mint, and you've got a whole lot of beautiful flavours going on in your mouth.

They're really easy to make and super healthy too. They make yummy lunches or a starter at a dinner party. You could put them on a sharing platter but make sure you get in there first before they all go!


If you would prefer a plant-based variation, scroll down to the bottom of this page for my Flexi Tweak.



Serves 1



2 fresh, ready-rolled Filo Pastry sheets

1 tsp of olive oil

Olive oil spray

Sea Salt

50g white onion, thinly sliced

250g Frozen whole leaf spinach, defrosted 

1/4 tsp of ground Nutmeg

40g Feta cheese, roughly crumbled

1/2 tsp of dried mint

1 tsp of Sesame Seeds (optional)

1 egg, whisked, or 100ml of milk (diary or plant-based), and brushed





Pre-heat the oven to 200 degrees.


Start by frying the onions in the oil with a good punch of sea salt for 5 minutes or until soft. 


Meanwhile, drain the defrosted spinach of excess water and stir in the nutmeg, a pinch of sea salt and black pepper. Crumble the feta in a separate bowl, add the mint and give it a stir. Set aside for later.


When the onions are done, take off the heat and immediately add the spinach and nutmeg mix and give it a good stir so all the spinach soaks up the excess olive oil left in the pan and all the onions are evenly distributed. Divide the spinach mixture into 2 equal portions (for each filo tube) in the pan.


If your filo sheets are a rectangular shape, divide them into two so they are square. Lay out one of the filo pastry sheets on a clean, dry surface and coat with a thin layer of olive oil spray. Now take one portion of the spinach mixture and sprinkle half of it evenly along the edge of the filo sheets. Then top with half the feta mixture. Then your final layer is the remaining half of the spinach. Repeat using the remaining ingredients to assemble the second filo tube.


Carefully and tightly roll each filo sheet into a tube shape. Transfer the filo tube to a greased baking tray and coat with egg or milk (whichever you are using). And finally, top both tubes with the sesame seeds.


Bake for 25 minutes. Serve immediately with a scattering of cherry tomatoes.



Simply swap the feta for 100g of Smoked Firm Tofu. Crumble as yo would the feta and follow the instructions above.


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