These Spinach, Feta & Sun-Dried Tomato Phyllo Cups are crisp, flaky, creamy, and packed with Mediterranean-inspired flavor. Delicate phyllo shells hold a savory filling of spinach, tangy feta, creamy cheese, garlic, and chewy sun-dried tomatoes.

Every bite starts with a light, golden crunch before giving way to a rich and flavorful center. They’re easy enough for a casual appetizer platter but elegant enough for holiday parties, brunches, showers, and entertaining.

With their colorful filling and individual serving size, these little phyllo cups are a beautiful make-ahead-friendly appetizer that’s sure to disappear quickly.

Short Description

Crispy phyllo shells are filled with creamy feta, spinach, garlic, and flavorful sun-dried tomatoes.
Each bite combines flaky pastry with a rich, savory Mediterranean-inspired filling.
These easy appetizers are perfect for parties, brunches, holidays, and entertaining.

Can These Spinach, Feta & Sun-Dried Tomato Phyllo Cups Support Weight Loss Goals?

These phyllo cups can fit into a balanced eating pattern when enjoyed in moderation. Spinach provides vegetables and fiber, while feta and cream cheese add protein and richness; however, phyllo pastry and cheese also contribute calories. Keeping the portions moderate and pairing them with lighter appetizers or a fresh salad can help create a balanced meal.

Do Spinach, Feta & Sun-Dried Tomato Phyllo Cups Fit a High-Protein Lifestyle?

They can complement a high-protein lifestyle, but they’re best considered a protein-containing appetizer rather than a high-protein main dish. Feta, cream cheese, and egg provide protein, while spinach adds a small amount as well. The net carbs are primarily contributed by the phyllo pastry and sun-dried tomatoes. For a more protein-focused option, increase the spinach-and-cheese filling and serve the cups alongside lean protein-rich foods.

Why This Recipe Is Special

• Crispy and creamy: Golden phyllo contrasts beautifully with the soft, cheesy filling.
• Mediterranean-inspired: Spinach, feta, garlic, and sun-dried tomatoes create bold savory flavor.
• Elegant finger food: Individual cups are easy to serve and enjoy.
• Quick to assemble: Store-bought phyllo shells make preparation simple.
• Perfect for entertaining: Their colorful appearance makes them stand out on any appetizer platter.

My Personal Experience

• The crunchy phyllo shell is the perfect contrast.
  The delicate pastry stays crisp while the warm spinach-and-feta filling remains creamy inside.
• Sun-dried tomatoes add a big flavor boost.
  Their concentrated sweet and tangy taste makes the filling much more interesting than plain spinach and cheese.
• They look much more complicated than they actually are.
  Using ready-made phyllo cups turns this into a simple appetizer that can be assembled quickly.
• They’re especially good served warm.
  A few minutes in the oven softens the cheese and brings out the garlic and Mediterranean flavors.

Perfect For

These phyllo cups are perfect for holiday appetizers, Christmas parties, Thanksgiving gatherings, brunches, baby showers, bridal showers, cocktail parties, potlucks, dinner parties, buffet tables, and weekend entertaining. They also make a lovely addition to a Mediterranean-inspired appetizer spread.

Why You’ll Love This Recipe

• Beautiful presentation
  Individual golden phyllo cups make an elegant addition to any appetizer platter.
• Big flavor in small bites
  Feta, garlic, spinach, and sun-dried tomatoes create a savory filling with plenty of character.
• Crispy texture
  The flaky phyllo shell adds a delicate crunch that balances the creamy center.
• Easy entertaining recipe
  Most of the filling can be prepared ahead, making final assembly simple.
• Versatile appetizer
  They work beautifully for holidays, brunch, parties, or an everyday savory snack.

Common Mistakes to Avoid

1. Using wet spinach: Excess moisture can make the filling watery and soften the phyllo.
2. Overfilling the cups: Too much filling can spill over while baking and make the pastry difficult to handle.
3. Chopping sun-dried tomatoes too coarsely: Small pieces distribute their flavor more evenly throughout the filling.
4. Overbaking the phyllo: Bake just until the shells are crisp and golden to avoid a dry or overly browned exterior.

Required Equipment

• Mini muffin pan — keeps the phyllo cups stable while baking.
• Mixing bowl — provides plenty of room to combine the filling.
• Small skillet — quickly cooks the spinach and garlic.
• Wooden spoon — makes stirring and breaking up the spinach easy.
• Small spoon or cookie scoop — helps portion the filling evenly.
• Wire rack — allows the baked cups to cool without becoming soggy.

Recipe Details

• Preparation Time: 15 minutes
• Cooking Time: 15 minutes
• Total Time: 30 minutes
• Servings: 6 servings
• Best Season: All-season
• Total Calories: Approximately 190 calories per serving

📝 Ingredients

Phyllo Cups

• 18 mini phyllo pastry shells, thawed if frozen
• 1 teaspoon olive oil, for brushing if needed

Spinach-Feta Filling

• 2 cups fresh baby spinach, finely chopped
• 4 oz feta cheese, crumbled
• 2 oz cream cheese, softened
• ⅓ cup sun-dried tomatoes, finely chopped and drained
• 1 large egg
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• ¼ teaspoon red pepper flakes, optional
• 1 tablespoon grated Parmesan cheese, optional

Ingredient note: If your sun-dried tomatoes are packed in oil, drain them well before chopping. Frozen spinach can also be used, but squeeze out as much moisture as possible.

Directions

1. Preheat the oven.
   Heat the oven to 375°F (190°C). Lightly grease a mini muffin pan if your phyllo cups need extra support.
2. Cook the spinach.
   Place a small skillet over medium heat. Add the chopped spinach and cook for approximately 2–3 minutes, stirring frequently, until wilted.
3. Add the garlic.
   Stir in the minced garlic and cook for 30 seconds, just until fragrant. Remove from the heat.
4. Remove excess moisture.
   Let the spinach cool slightly, then press or squeeze away any excess liquid. This step is important for keeping the phyllo crisp.
5. Prepare the filling.
   In a mixing bowl, combine softened cream cheese, feta, sun-dried tomatoes, egg, parsley, oregano, black pepper, salt, and red pepper flakes.
6. Add the spinach.
   Fold the cooked spinach and garlic into the cheese mixture until evenly distributed. The filling should look creamy but relatively firm rather than watery.
7. Fill the phyllo cups.
   Arrange the phyllo shells in the mini muffin pan. Spoon approximately 1 tablespoon of filling into each cup. Do not overfill.
8. Add Parmesan if desired.
   Sprinkle a small amount of Parmesan over each filled cup for an extra savory finish.
9. Bake.
   Bake at 375°F (190°C) for 12–15 minutes, or until the phyllo is crisp and golden and the filling looks set.
10. Cool briefly.
    Remove the pan from the oven and let the cups cool for approximately 5 minutes. The filling will firm slightly as it cools.
11. Garnish and serve.
    Sprinkle with fresh parsley or a little extra feta and serve warm.

High-protein cooking tip: Use a little extra feta or Parmesan and serve these alongside Greek yogurt dip or another protein-rich appetizer to make the overall snack more protein-focused.

Nutrition Facts

Per serving — approximate estimate based on 3 phyllo cups. Actual nutrition varies according to the pastry shells, cheese, and sun-dried tomatoes used.

• Calories: 190 kcal
• Fats: 11 g
• Cholesterol: 55 mg
• Sodium: 430 mg
• Potassium: 180 mg
• Total Carbohydrates: 17 g
• Fiber: 2 g
• Net Carbs: 15 g
• Sugars: 3 g
• Protein: 6 g
• Calcium: 120 mg

Notes

• Storage: Refrigerate cooled phyllo cups in an airtight container for up to 3 days.
• Freezing: Freeze fully baked cups in a single layer until firm, then transfer to a freezer-safe container for up to 1 month.
• Reheating: Reheat in a 350°F (175°C) oven for 5–8 minutes to restore crispness. Avoid microwaving when possible.
• Allergy notes: Contains wheat, dairy, and egg.
• Make-ahead tip: Prepare the filling up to 1 day ahead and refrigerate it separately until ready to assemble.
• Flavor boost: Add lemon zest, chopped Kalamata olives, basil, or a pinch of smoked paprika.
• Vegetable variation: Finely chopped artichoke hearts pair beautifully with the spinach and feta.
• Crispiness tip: Make sure the spinach and sun-dried tomatoes are well drained before adding them to the filling.

Frequently Asked Questions

1. Can I use frozen spinach?

Yes, thaw it completely and squeeze out as much water as possible before adding it to the filling.

2. Can I prepare these phyllo cups ahead of time?

Yes, prepare the filling ahead and refrigerate it, then fill and bake the cups shortly before serving.

3. Can I use goat cheese instead of feta?

Yes, goat cheese works well and creates an even creamier filling with a slightly milder flavor.

4. How do I keep the phyllo cups crispy?

Remove excess moisture from the spinach and tomatoes and avoid overfilling the pastry shells.

5. Can I make these vegetarian?

Yes, the recipe is already vegetarian as written.

6. Can I serve them cold?

They can be served at room temperature, but they’re especially delicious warm when the cheese filling is soft and the phyllo is crisp.