Low FODMAP Spanakopita Recipe

This flaky, golden Low FODMAP Spanakopita is made with crisp phyllo sheets, salty feta, and vibrant scallion greens, all ready in about one hour. The hero moment happens when you slice through the shattering, buttery top layer to reveal the creamy, herb-packed spinach filling inside. I love making this for weeknight dinners because it feels fancy but uses simple, gut-friendly ingredients.

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Why This Classic Works

Making a traditional Greek pie friendly for sensitive stomachs doesn’t mean sacrificing that iconic crunch. By sticking to the green tops of scallions and using garlic-infused oil, you get all the savory depth of the original without the fructans that cause trouble. I learned that you don’t need onions to build flavor; the combination of fresh dill, parsley, and salty feta does the heavy lifting beautifully.

The biggest surprise for me was discovering that authentic wheat phyllo dough is actually low FODMAP in moderation. Instead of struggling with difficult gluten-free pastry substitutes that often turn out gummy, you can use the real thing. The trick is portion control—keeping the layers thin and crispy ensures you stay within safe limits while enjoying the real deal.

Low FODMAP Spanakopita Ingredients

• 10 oz (280g) frozen chopped spinach, thawed
• 1 bunch scallions (green tops only), thinly sliced
• 1/4 cup fresh dill, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 7 oz (200g) feta cheese, crumbled
• 1/2 cup (115g) lactose-free cottage cheese or ricotta
• 3 large eggs, lightly beaten
• 1/4 tsp ground nutmeg
• 1/2 tsp black pepper
• 8 sheets phyllo dough, thawed (see tips)
• 1/3 cup garlic-infused olive oil (or melted butter)

How To Make Low FODMAP Spanakopita

1. Prepare the Spinach: Place the thawed spinach in a clean kitchen towel or cheesecloth. Squeeze it firmly over the sink to remove as much liquid as possible. This is crucial; if the spinach is wet, your bottom crust will be soggy. Transfer the dry spinach to a large mixing bowl.
2. Mix the Filling: To the bowl with the spinach, add the sliced scallion tops, chopped dill, parsley, crumbled feta, cottage cheese (or ricotta), beaten eggs, nutmeg, and black pepper. Stir everything together until well combined.
3. Layer the Bottom Crust: Preheat your oven to 375°F (190°C). Brush a 9-inch square baking dish or pie plate with a little garlic-infused oil. Lay one sheet of phyllo dough in the dish, letting the edges hang over slightly. Brush the sheet lightly with oil. Repeat this process with 3 more sheets (4 sheets total for the bottom), brushing oil between each layer.
4. Add the Filling: Spread the spinach and cheese mixture evenly over the phyllo base. Smooth it out with a spatula so it reaches the corners.
5. Add the Top Crust: Fold the overhanging edges of the bottom dough in over the filling. Place a fresh sheet of phyllo on top, brush with oil, and repeat with the remaining 3 sheets. Tuck any excess dough down the sides of the dish to create a neat edge.
6. Score and Bake: Before baking, use a sharp knife to carefully score the top layers into 8 squares or triangles (do not cut all the way through to the bottom). This prevents the pastry from shattering when you serve it later. Bake for 40-45 minutes, or until the top is deep golden brown and crispy. Let it cool for 10 minutes before slicing.

Recipe Tips

• Dry the spinach thoroughly: Wet spinach is the enemy of crispy phyllo. If you think you’ve squeezed enough, squeeze one more time. The spinach should feel almost like a dry sponge.
• Keep phyllo covered: Phyllo dough dries out instantly. Keep the stack of unused sheets covered with a slightly damp towel or plastic wrap while you work to prevent them from becoming brittle.
• Don’t skip the scoring: Cutting through the top layers before baking allows steam to escape and makes serving infinitely easier. If you try to cut it after baking, the top will just crush.
• Use scallion tops only: The white parts of green onions contain high FODMAPs. Ensure you are only using the dark green parts to keep this recipe tummy-friendly.

What To Serve With Spanakopita

This savory pie pairs perfectly with a crisp Greek salad made with tomatoes, cucumbers, and olives (just skip the red onion). For a heartier meal, serve it alongside lemon-roasted potatoes or grilled chicken souvlaki seasoned with oregano and lemon juice.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place slices in a 350°F oven or air fryer for 10 minutes to crisp up the pastry; microwaving will make it soft and chewy.

FAQs

• Is phyllo dough low FODMAP?
  Yes, Monash University has tested wheat phyllo pastry and lists it as low FODMAP in a serving size of 1 sheet (approx. 28g). Since this recipe uses 8 sheets for 8 servings, it fits well within safe limits.
• Can I use fresh spinach instead of frozen?
  Absolutely. You will need about 1 lb of fresh spinach. Wilt it in a pan with a little oil, let it cool, and then squeeze it very dry before using.
• Can I freeze this pie?
  Yes, you can freeze the unbaked pie. Assemble it fully, wrap it tightly in plastic and foil, and freeze for up to 3 months. Bake from frozen, adding an extra 10-15 minutes to the cooking time.
• Is this recipe gluten-free?
  No, standard phyllo dough contains wheat. If you need it to be gluten-free, you must use a specific gluten-free puff pastry or gluten-free phyllo substitute, though the texture will be different.

Nutrition

• Calories: 195
• Total Fat: 12g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 420mg
• Total Carbohydrate: 14g
• Protein: 9g

Try More Recipes:

• Low FODMAP Roasted Broccoli Recipe
• Low FODMAP Stuffed Bell Peppers Recipe
• Low FODMAP Swedish Meatballs Recipe