This Keto Spanakopita brings the comforting flavors of old-fashioned Greek spinach pie to the table with a low-carb twist. Tender spinach, creamy feta, fresh herbs, and aromatic onion are tucked into a golden, savory crust that delivers plenty of crisp texture without traditional high-carb phyllo pastry. Rich, satisfying, and packed with protein from eggs, feta, and Greek yogurt, this keto-friendly, low-carb, highprotein-friendly recipe is perfect for brunch, lunch, dinner, or meal prep.

Can This Keto Spanakopita Support Weight Loss Goals?

This spanakopita can fit into a balanced weight-conscious eating pattern because it combines protein-rich ingredients with nutrient-dense spinach and herbs. Eggs, feta, and Greek yogurt contribute protein, while replacing traditional phyllo pastry with a lower-carb crust reduces the overall carbohydrate load. Since cheese and eggs can be calorie-dense, reasonable portions are still important. Serving it with a fresh salad or non-starchy vegetables creates a satisfying, balanced meal.

Does Keto Spanakopita Fit a Highprotein Lifestyle?

Yes, this keto spanakopita is well suited to a highprotein lifestyle because eggs, feta, and Greek yogurt provide a strong protein base. Spinach adds fiber and nutrients while contributing relatively few carbohydrates. The almond-flour crust keeps the recipe lower in carbohydrates, with approximately 6 g net carbs per serving in this version. Choosing high-protein Greek yogurt and plenty of spinach helps maintain its protein-forward profile.

Why This Recipe is Special

Old-fashioned Greek flavor: Spinach, feta, dill, and onion recreate the comforting character of traditional spanakopita.
Keto-friendly: A savory almond-flour crust replaces high-carb phyllo pastry.
Highprotein-friendly: Eggs, feta, and Greek yogurt provide substantial protein.
Golden and creamy: The filling becomes tender and rich while the crust develops a beautiful golden finish.
Meal-prep friendly: It stores and reheats well, making it practical for busy weeks.

My Personal Experience

The spinach and feta combination is timeless.
Salty feta cuts beautifully through the mild sweetness of cooked spinach and onion.
Fresh dill gives the filling the unmistakable Greek-inspired flavor I expect from spanakopita.
The crust makes the keto version feel special.
Almond flour creates a tender, slightly nutty base that complements the savory filling.
Baking it until deeply golden gives the edges a satisfying contrast to the creamy center.
The filling stays wonderfully moist.
Squeezing excess liquid from the spinach is the key to achieving the right texture.
The eggs and Greek yogurt then bind everything together without making it heavy.
It tastes even better after resting.
Giving the pie a few minutes to cool lets the filling firm up enough for clean slices.
The flavors also become more pronounced as the feta and herbs settle together.

Perfect For

This Keto Spanakopita is perfect for weekend brunches, family dinners, Greek-inspired meals, low-carb meal plans, keto diets, lunchboxes, meal prep, potlucks, holiday tables, and light lunches. Serve it with cucumber salad, roasted vegetables, olives, or a dollop of Greek yogurt.

Why You’ll Love This Recipe

Classic Mediterranean flavors
Spinach, feta, dill, parsley, garlic, and onion create a deeply savory filling.
Every bite has the bright, herby character associated with traditional spanakopita.
Low-carb comfort food
The almond-flour crust gives you the experience of a savory pie without traditional phyllo.
This makes it much easier to fit into a keto or low-carb meal plan.
Protein-rich filling
Eggs, feta, and Greek yogurt add protein while helping create a creamy texture.
The result is more satisfying than a vegetable-only spinach pie.
Golden and cheesy
Feta adds little pockets of salty, creamy flavor throughout the spinach filling.
A final bake gives the top a beautiful golden finish.
Great hot or cold
It is delicious straight from the oven but also works well chilled or at room temperature.
That makes it especially useful for packed lunches and gatherings.

Common Mistakes to Avoid

Not squeezing the spinach dry: Excess moisture can make the filling watery and prevent the crust from crisping.
Overworking the almond-flour dough: Mix only until the dough comes together to avoid a dense crust.
Using too much salt: Feta is naturally salty, so season the filling carefully.
Cutting immediately after baking: Allow the pie to rest for 10–15 minutes so the filling can set.

Required Equipment

9-inch pie dish — provides the ideal shape and depth for an evenly baked spanakopita.
Large mixing bowl — gives enough room to combine the spinach filling without spilling.
Large skillet — softens the onion and spinach while removing excess moisture.
Rolling pin — helps flatten the almond-flour crust evenly.
Parchment paper — makes handling the delicate low-carb dough easier.
Sharp knife — creates clean slices once the pie has rested.

Storage Instructions

Allow the spanakopita to cool before placing it in an airtight container. Refrigerate leftovers for up to 4 days.

For best texture, reheat individual slices in a 350°F (175°C) oven for 10–15 minutes. An air fryer at 350°F (175°C) for 5–7 minutes also works well and helps restore crispness.

The spanakopita can be frozen for up to 2 months. Wrap individual slices tightly and place them in a freezer-safe container or bag. Thaw overnight in the refrigerator before reheating.

For highprotein-friendly meal prep, divide the pie into individual portions and pair each slice with a fresh salad or additional protein-rich Greek yogurt.

Recipe Details

Preparation Time: 25 minutes
Cooking Time: 35 minutes
Total Time: About 1 hour
Servings: 8
Best Season: All-season
Total Calories: Approximately 315 calories per serving

Short Description

Tender spinach, salty feta, fresh herbs, and creamy eggs are baked inside a golden almond-flour crust.
This old-fashioned Greek-inspired pie delivers classic spanakopita flavor without traditional high-carb phyllo pastry.
A comforting keto-friendly, low-carb, and highprotein-friendly recipe for brunch, lunch, dinner, or meal prep.

📝 Ingredients

For the Low-Carb Crust

2 cups (200 g) finely ground almond flour
¼ cup (30 g) coconut flour
½ teaspoon baking powder
½ teaspoon salt
2 large eggs
3 tablespoons melted butter
1 tablespoon olive oil
1 tablespoon cold water, if needed

For the Spinach Filling

16 oz (450 g) frozen chopped spinach, thawed and thoroughly squeezed dry
1 tablespoon olive oil
1 medium yellow onion, finely diced
3 green onions, thinly sliced
2 cloves garlic, minced
1 cup (150 g) crumbled feta cheese
½ cup (120 g) plain Greek yogurt
3 large eggs
¼ cup fresh dill, chopped
¼ cup fresh parsley, chopped
½ teaspoon dried oregano
¼ teaspoon black pepper
¼ teaspoon nutmeg
½ teaspoon salt, or to taste
1 tablespoon fresh lemon juice

For the Top

1 tablespoon olive oil or melted butter
2 tablespoons crumbled feta, optional
A pinch of sesame seeds, optional

Ingredient note: If using fresh spinach, use approximately 1½ lb (680 g) before cooking, then cook and squeeze it thoroughly. Greek yogurt provides extra protein and helps keep the filling creamy.

Directions

Preheat the oven.
Heat the oven to 375°F (190°C). Grease a 9-inch pie dish with butter or olive oil and line the bottom with parchment if desired.
Prepare the spinach.
Thaw the frozen spinach completely and squeeze it firmly through a clean kitchen towel or several layers of paper towels. Remove as much liquid as possible.
Cook the onion.
Heat 1 tablespoon olive oil in a skillet over medium heat. Add the diced onion and cook for 4–5 minutes, stirring occasionally, until softened and lightly golden.
Add the aromatics.
Add green onions and garlic. Cook for 30–60 seconds, until fragrant but not browned.
Add the spinach.
Stir in the squeezed spinach and cook over medium-low heat for 2–3 minutes. The mixture should look relatively dry rather than wet.
Cool the spinach mixture.
Remove the skillet from the heat and let the mixture cool for approximately 5–10 minutes. This prevents the hot spinach from partially cooking the eggs later.
Make the crust dough.
In a large bowl, combine almond flour, coconut flour, baking powder, and salt. Add eggs, melted butter, and olive oil.
Form the dough.
Stir until a soft dough forms. If it seems too dry or crumbly, add cold water 1 teaspoon at a time until it holds together.
Roll the crust.
Place the dough between two sheets of parchment paper. Roll it into a circle approximately ¼ inch thick, large enough to cover the bottom and sides of the pie dish.
Transfer the crust.
Carefully peel away the top parchment and transfer the dough into the prepared pie dish. Press gently into the bottom and sides, repairing any cracks with your fingers.
Pre-bake the crust.
Prick the bottom several times with a fork. Bake at 375°F (190°C) for 8–10 minutes, until the crust is lightly set but not deeply browned.
Prepare the filling.
In a large bowl, whisk together Greek yogurt and 3 eggs. Stir in feta, dill, parsley, oregano, black pepper, nutmeg, salt, and lemon juice.
Add the spinach mixture.
Stir the cooled spinach and onion mixture into the egg mixture until evenly combined. The filling should be thick, creamy, and well distributed.
Fill the crust.
Spoon the spinach-feta filling into the pre-baked crust and spread the top evenly.
Finish the top.
Brush lightly with olive oil or melted butter. Sprinkle with optional feta and sesame seeds.
Bake the spanakopita.
Bake at 375°F (190°C) for 25–30 minutes, until the center is set and the top is golden.
Check the texture.
The center should have only a slight gentle jiggle when the dish is moved. The crust should be golden around the edges.
Rest before slicing.
Remove from the oven and allow the pie to rest for 10–15 minutes. This allows the egg-based filling to firm up and makes slicing easier.
Serve.
Cut into 8 wedges and serve warm, at room temperature, or chilled with a crisp cucumber salad or Greek yogurt.

Highprotein cooking tip: Use thick, high-protein Greek yogurt and keep the spinach thoroughly drained. The combination of eggs, feta, and Greek yogurt gives the filling a strong protein foundation without requiring a high-carb binder.

Nutrition Facts

Per Serving — Approximate

Calories: 315 kcal
Fat: 24 g
Cholesterol: 125 mg
Sodium: 570 mg
Potassium: 370 mg
Total Carbohydrates: 9 g
Fiber: 3 g
Net Carbs: 6 g
Sugars: 2 g
Protein: 14 g
Calcium: 245 mg

Nutrition information is an approximate estimate and can vary depending on the brand of almond flour, feta, Greek yogurt, butter, and other ingredients used.

Notes

For a crispier crust: Pre-bake the crust for the full 10 minutes before adding the filling.
For more protein: Increase the Greek yogurt slightly or serve with a side of high-protein Greek yogurt.
For more traditional flavor: Add extra fresh dill and a small amount of crumbled feta.
For extra brightness: Finish with fresh lemon juice just before serving.
For more garlic flavor: Add one additional small garlic clove to the filling.
Storage: Refrigerate in an airtight container for up to 4 days.
Reheating: Use an oven or air fryer to help maintain the crust’s texture.
Freezing: Freeze individual slices for up to 2 months.
Allergy notes: This recipe contains dairy, eggs, and almonds. Coconut flour is also used in the crust.
Keto note: Check the nutrition labels of all ingredients, particularly yogurt and almond flour, if you are tracking carbohydrates closely.
Flavor boost: Serve with lemon wedges, fresh dill, olives, cucumber, or a spoonful of garlicky Greek yogurt.
Texture tip: Thoroughly squeezing the spinach is the most important step for preventing a soggy filling.

Frequently Asked Questions

Can I use fresh spinach instead of frozen?

Yes, use about 1½ lb (680 g) fresh spinach, cook it down, and squeeze it very thoroughly before adding it to the filling.

Is Keto Spanakopita low-carb?

Yes, this version contains approximately 6 g net carbs per serving and replaces traditional phyllo pastry with an almond-flour crust.

Can I make spanakopita ahead of time?

Yes, you can bake it up to 2 days ahead and refrigerate it covered until ready to serve.

Can I use cottage cheese instead of Greek yogurt?

Yes, blended cottage cheese can be used for a protein-rich alternative with a slightly different texture.

Why is my spanakopita watery?

The most common reason is insufficiently drained spinach, so squeeze out as much liquid as possible before mixing the filling.

Can I freeze Keto Spanakopita?

Yes, individual cooled slices can be wrapped and frozen for up to approximately 2 months.

Keto Spanakopita – Old-Fashioned Way