Brian Fairchild 
This heart-healthy spanakopita brings the classic Greek spinach pie to your table with a lighter hand than most versions use. Spanakopita is traditionally a rich, flaky pie that centers on a generous feta and phyllo base. This version keeps that identity, but trims the cheese and controls the salt. That makes it fit more comfortably into a DASH or Mediterranean-style way of eating.
Why This Version Works
A full-cheese spanakopita can easily carry two cups of feta or more. It often adds several tablespoons of olive oil for the phyllo on top of that. This recipe uses one cup of feta instead, along with measured amounts of salt in both the dough and the filling. The spinach, leek, scallions, and dill still carry most of the flavor, the way they do in a traditional filling. The result stays recognizably spanakopita. It just uses a smaller amount of cheese, with a clearer sense of how much salt goes in.
It was 150/100, this morning it was 110/79
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Ingredients
For the phyllo dough:
- 3 cups all-purpose flour
- 1/3 cup olive oil
- 1/2 tsp salt
- Lukewarm water, enough to form a pliable dough (about 3/4 cup)
For the filling:
- 1 lb fresh spinach, chopped
- 4 spring onions, chopped
- 1 leek, chopped
- 1 bunch fresh dill, chopped
- 1/4 cup uncooked rice
- 1 cup crumbled feta cheese
- 2 tbsp olive oil
- 1/2 tsp salt
- Freshly ground black pepper, to taste
Directions
- Combine the flour, 1/3 cup olive oil, 1/2 tsp salt, and enough lukewarm water to form a pliable dough. Knead for about 10 minutes.
- Divide the dough into 4 equal balls, cover with plastic wrap, and let rest for 1 hour.
- Finely chop and wash the spinach, spring onions, leek, and dill. Drain well. Toss with 2 tbsp olive oil and 1/2 tsp salt, then massage for at least 5 minutes to soften.
- Press the mixture firmly to remove excess water. Stir in the feta and a few grinds of black pepper.
- On a floured surface, roll each dough ball into a thin, flat circle.
- Brush a baking pan with olive oil. Lay the first dough circle in the pan and brush it with olive oil. Add a second circle on top. Let the edges hang slightly over the pan.
- Spread the spinach and feta filling evenly over the dough, then sprinkle with the rice.
- Cover with the remaining two dough circles, brushing each with olive oil as you go.
- Press the edges of all the layers together to seal, using a bit more olive oil to help them stick.
- Brush the top with olive oil. Score the pie into portions with a sharp knife, cutting only partway through.
- Bake at 350°F (180°C) for about 45 minutes, until golden brown.
- Remove from the oven, sprinkle with a few drops of water, and let cool slightly before serving.
It was 170/110, this morning it was 120/80
Watch how Julie Lowered her Blood Pressure Naturally.
A Lighter Take, Still Worth Making
Choosing a lighter spanakopita doesn’t mean giving up what makes the dish satisfying. Spinach, herbs, and a measured amount of feta and olive oil still deliver the flavor people expect from this Greek classic. There’s just no unmeasured salt or cheese piling up along the way.
For more on the role olive oil plays in heart-healthy cooking, see our guide to olive oil and heart health.
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