Mediterranean Diet Veggie Puffs

Delight in the Mediterranean Diet Veggie Puffs—an irresistible fusion of flaky phyllo dough and a savory vegetable filling that’s both nutritious and bursting with bold flavors. These golden, bite-sized puffs feature a medley of chopped spinach, sweet red bell pepper, briny Kalamata olives, and creamy feta cheese, all seasoned with garlic and oregano for an authentic Mediterranean flair. Perfectly golden and crisp thanks to a light egg wash, these veggie puffs are easy to prepare and bake in under 30 minutes, making them an ideal appetizer, party snack, or quick vegetarian side dish. Serve them warm or at room temperature to wow your guests with a healthy yet indulgent treat that brings the Mediterranean sunshine to your table!

Nutriscore Rating: 60/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 12 sheets Phyllo dough sheets
• 6 tablespoons Olive oil
• 1 cup Feta cheese
• 2 cups Baby spinach, chopped
• 1 large Red bell pepper, finely diced
• 0.5 cup Kalamata olives, pitted and chopped
• 2 cloves Garlic, minced
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper
• 1 large Egg, lightly beaten

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

In a medium-sized skillet, heat 1 tablespoon of olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant.

Step 3

Add the chopped spinach and diced bell pepper to the skillet. Cook for 3-4 minutes, until the spinach wilts and the bell pepper softens. Remove from heat and allow the mixture to cool slightly.

Step 4

In a large mixing bowl, combine the cooked vegetable mixture, feta cheese, chopped Kalamata olives, oregano, and black pepper. Stir until well mixed.

Step 5

Lay one sheet of phyllo dough on a clean, dry surface. Brush it lightly with olive oil, then layer a second sheet on top and brush again with olive oil. Repeat until you have three layered sheets.

Step 6

Using a sharp knife or pizza cutter, cut the layered phyllo sheets into squares approximately 4 inches by 4 inches.

Step 7

Place about 1 tablespoon of the filling mixture in the center of each square. Fold the edges upward to form a small pouch and pinch the edges together to seal.

Step 8

Repeat the process with the remaining phyllo sheets and filling, placing the completed veggie puffs on the prepared baking sheet.

Step 9

Lightly brush the tops of the puffs with the beaten egg for a golden finish.

Step 10

Bake in the preheated oven for 20-25 minutes until the puffs are golden and crispy.

Step 11

Remove from the oven and let cool slightly before serving. Enjoy warm or at room temperature!

Nutrition Facts

Serving size	(929.8g)

Amount per serving	% Daily Value*
Calories	2234.3

Total Fat 154.2g	0%
Saturated Fat 37.8g	0%
Polyunsaturated Fat 8.8g
Cholesterol 319.5mg	0%
Sodium 5135.6mg	0%
Total Carbohydrate 160.1g	0%
Dietary Fiber 21.7g	0%
Total Sugars 7.8g
Protein 52.1g	0%

Vitamin D 65IU	0%
Calcium 1005.0mg	0%
Iron 13.7mg	0%
Potassium 1466.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.0%

Protein: 9.3%

Carbs: 28.6%