Keto Spanakopita Recipe: A Delicious and Healthy Greek Classic

Keto Diet Dec 21, 2024

Spanakopita, the iconic Greek spinach pie, is a beloved dish known for its flaky layers of phyllo pastry and savory spinach and feta filling. But if you're following a ketogenic diet, traditional spanakopita is definitely off the menu due to its high carbohydrate content. Fear not! This article will guide you through creating a fantastic keto spanakopita using almond flour for a satisfying and guilt-free experience. We'll explore everything from why traditional spanakopita isn't keto-friendly, the benefits of a keto adaptation, to a step-by-step guide with tips, variations, and answers to common questions. Get ready to enjoy the taste of Greece without compromising your keto goals!

Understanding the Challenge: Why Traditional Spanakopita Isn't Keto-Friendly

The main reason traditional spanakopita isn't compatible with a ketogenic diet is its reliance on phyllo pastry. Phyllo is made primarily from refined wheat flour, which is extremely high in carbohydrates and quickly converts to sugar in the body. This is the opposite of what we aim for in keto, where the goal is to keep carbohydrate intake low to induce a state of ketosis, where the body burns fat for fuel instead of glucose.

A typical slice of traditional spanakopita can easily pack 30-40 grams of carbohydrates, which can quickly take you over the daily limit for a ketogenic diet, which is usually set around 20-50 grams of net carbs. The high carbohydrate content also contributes to rapid blood sugar spikes and energy crashes.

The Keto-Friendly Solution: Almond Flour Crust

To create a keto-friendly version of spanakopita, we need to find a low-carb alternative to phyllo pastry. This is where almond flour shines. Almond flour is made from blanched almonds that have been ground into a fine powder. It's naturally gluten-free, low in carbohydrates, and high in healthy fats and fiber, making it perfect for keto and low-carb baking.

Almond flour offers a slightly nutty flavor and a tender texture, making it an excellent substitute for wheat flour. While it won't achieve the same paper-thin flakiness of phyllo, it will create a satisfying and delicious crust that will hold your spinach and feta filling beautifully.

Benefits of Making a Keto Spanakopita

Making a keto spanakopita isn't just about enjoying a favorite food while staying on track with your diet. It also offers a range of benefits, including:

Low in Carbohydrates: This allows you to stay in ketosis and effectively burn fat for energy.
High in Healthy Fats: Almond flour, olive oil, and feta cheese all provide healthy fats that are essential for energy, hormone production, and cell function on a keto diet.
Moderate Protein: Eggs and feta cheese contribute to your daily protein intake, which is crucial for maintaining muscle mass and satiety.
Rich in Nutrients: Spinach is packed with vitamins, minerals, and antioxidants, contributing to overall health. Feta cheese is a good source of calcium.
Satisfying and Delicious: You won't feel deprived of flavors or textures when enjoying a flavorful keto spanakopita.
Gluten-Free: Almond flour is naturally gluten-free, making this recipe suitable for those with gluten sensitivities or celiac disease.
Control Over Ingredients: Preparing your own keto spanakopita lets you customize the ingredients and control the quality of what you're eating.

Keto Spanakopita Recipe: Step-by-Step Guide

Now that we understand the “why” behind keto spanakopita, let's dive into the “how”. This recipe utilizes almond flour for the crust, creating a tender, flavorful base for the classic spinach and feta filling.

Yields: 6-8 servings Prep Time: 30 minutes Cook Time: 40-45 minutes

Ingredients:

For the Almond Flour Crust:

2 cups almond flour (fine ground)
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
6 tablespoons cold unsalted butter, cut into small cubes
1 large egg, lightly beaten
2-3 tablespoons ice-cold water

For the Spinach and Feta Filling:

1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1 cup crumbled feta cheese
2 large eggs, lightly beaten
1/4 cup heavy cream or cream cheese (for extra richness, optional)
1/4 cup chopped fresh dill
Salt and pepper to taste
Pinch of nutmeg (optional)

Equipment:

9-inch pie dish
Mixing bowls
Parchment paper
Rolling pin or flat-bottomed glass

Instructions:

1. Prepare the Almond Flour Crust:

In a large bowl, combine almond flour, grated Parmesan cheese, garlic powder, oregano, salt, and pepper. Whisk well to combine.
Add the cold, cubed butter to the dry ingredients. Using your fingers or a pastry blender, work the butter into the almond flour mixture until it resembles coarse crumbs. It's crucial that the butter is cold to keep the crust tender.
Add the beaten egg and 2 tablespoons of ice-cold water. Mix until the dough just comes together. If the dough is still dry, add 1 tablespoon of additional ice water. Do not overmix.
Form the dough into a disk, wrap it in plastic wrap, and refrigerate for at least 30 minutes. This allows the dough to firm up and makes it easier to handle.

2. Make the Spinach and Feta Filling:

While the dough is chilling, prepare the filling. In a large skillet, heat olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
Add the minced garlic and cook for another minute until fragrant.
Add the squeezed, dry spinach to the skillet and cook for a few minutes until heated through. Remove the skillet from the heat and set aside to cool slightly.
In a separate bowl, combine the crumbled feta cheese, beaten eggs, and heavy cream or cream cheese (if using). Mix well.
Add the spinach mixture to the feta mixture. Add chopped dill, salt, pepper, and a pinch of nutmeg (if using). Mix until everything is well combined. Set aside.

3. Assemble the Spanakopita:

Preheat your oven to 350°F (175°C).
Take the chilled dough from the refrigerator. Place it between two sheets of parchment paper. Using a rolling pin or flat-bottomed glass, roll the dough out into a 12-inch circle. You want the dough to be about 1/4 inch thick.
Carefully peel off the top sheet of parchment paper. Invert the dough into the pie dish and peel off the bottom sheet of parchment paper. Gently press the dough into the dish, allowing it to drape over the edges. Use your fingers to trim away the excess, forming a clean edge.
Pour the spinach and feta filling into the prepared crust. Spread it evenly.
You can fold the excess dough over the edges to create a more enclosed crust (rustic style). Or leave the crust edges as they are.
Optionally, brush the crust edges with a little beaten egg for a golden finish.

4. Bake the Spanakopita:

Bake in the preheated oven for 40-45 minutes, or until the crust is golden brown and the filling is set. A skewer inserted into the center should come out clean.
Remove the spanakopita from the oven and let it cool for at least 15-20 minutes before slicing and serving. This allows the filling to set properly.

Tips for the Perfect Keto Spanakopita

Keep the Butter Cold: For the crust, using cold butter is critical. It prevents gluten development in the almond flour, which would make it tough and dry. If you have time, cut the butter into small cubes and put it back in the fridge or freezer before incorporating it into the dough.
Squeeze the Spinach Dry: Removing as much moisture as possible from the thawed spinach is vital. Excess liquid will make your filling watery and soggy. Use a clean kitchen towel or cheesecloth to thoroughly squeeze out all the water.
Don't Overmix the Dough: Overmixing the almond flour dough will make it tough. Mix just until the ingredients are combined and the dough comes together.
Chill the Dough: Chilling the dough allows the butter to firm up, making it easier to roll out without sticking or tearing. Don't skip this step.
Use Parchment Paper: Rolling the dough between two sheets of parchment paper makes it much easier to handle and prevents sticking.
Use High-Quality Feta: Using a good quality feta cheese will make a difference in the overall taste of the dish. Greek feta has a lovely tangy and salty flavor which enhances the spanakopita significantly.
Fresh Herbs are Best: While dried dill can be used, fresh dill provides a fresher and brighter flavor. If using other fresh herbs, add them towards the end of cooking.
Let it Rest: Let the spanakopita cool for at least 15-20 minutes before cutting into it. This allows the filling to set properly and makes it easier to serve.
Adjust Seasoning: Don't be afraid to adjust the salt, pepper, and other seasonings to your personal taste preferences. Taste the filling before adding it to the crust.
Pre-Baking the Crust (Optional): If you prefer a crisper crust, you can pre-bake it for 10-15 minutes at 350°F (175°C) before adding the filling. This can help prevent a soggy bottom.

Variations and Adaptations

Different Cheese: While feta is the traditional choice, you can experiment with other cheeses, such as ricotta, mozzarella, or goat cheese. You can also mix a small amount of cream cheese into the filling for extra richness.
Add More Vegetables: Consider adding other vegetables to the filling, such as sautéed leeks, zucchini, or artichoke hearts. These can be incorporated at the same time as the spinach.
Spice it Up: Add a pinch of red pepper flakes to the filling for a bit of heat.
Individual Spanakopita: Make individual spanakopita cups by pressing the crust dough into muffin tins or mini pie tins. This is great for portion control and gatherings.
Herb Variations: Use different herbs such as parsley, mint, or chives instead of or in addition to dill.
Seed Crust: For an alternative crust, you can mix almond flour with seeds like flax seeds, sunflower seeds, and sesame seeds for an even more nutritious and flavorful crust.
Butter Alternative: You can substitute half the butter with coconut oil to create a slightly different flavor profile.

Storing and Reheating

Storing: Leftover keto spanakopita can be stored in the refrigerator for up to 3-4 days. Make sure to store it in an airtight container to prevent it from drying out.
Reheating: To reheat the spanakopita, you can bake it in the oven at 325°F (160°C) for 15-20 minutes, or until heated through. You can also microwave individual slices, but the crust may become slightly softer.

Common Questions about Keto Spanakopita

Is this really keto-friendly?

Yes, this recipe is designed to be keto-friendly. By replacing the traditional phyllo pastry with almond flour, the carbohydrate content is drastically reduced. Always check your nutritional calculations based on the products you use for an accurate reading.

Can I freeze this?

Yes, you can freeze keto spanakopita. Wrap it tightly in plastic wrap, and then foil, or use freezer-safe containers. Thaw it in the refrigerator overnight before reheating.

Can I use another type of flour instead of almond flour?

While some other low-carb flours might work, almond flour provides the best texture and flavor for this particular recipe. Using coconut flour will require a very different ratio and technique and is best to be avoided in this particular recipe.

My dough is too dry/wet, what do I do?

If your dough is too dry, add a teaspoon of ice water at a time until it comes together. If the dough is too wet, add a tablespoon of almond flour until it is manageable.

Can I make this ahead of time?

Yes, you can assemble the spanakopita ahead of time and store it in the refrigerator until you are ready to bake it. Add about 10 minutes to the baking time.

Is this gluten-free?

Yes, almond flour is naturally gluten-free, making this recipe suitable for those with gluten sensitivities.

Conclusion

This keto-friendly spanakopita recipe demonstrates that you don't have to give up your favorite foods while adhering to a ketogenic diet. By using almond flour to create a low-carb crust, you can enjoy the classic flavors of Greek spanakopita without the guilt. So, gather your ingredients, put on your apron, and get ready to experience the joy of a delicious and healthy homemade keto spanakopita. Enjoy!