These crispy pastry pockets are stuffed with mushrooms, spinach and feta, just like your favorite Greek restaurants. We use olive oil spray between the layers of phyllo dough instead of melted butter. They make a great do-ahead meal, so we recommend you double the recipe and freeze some for future lunches and dinners — they’re perfect when served alongside Greek salad!
Active time: 40 minutes | Total time: 1 hour, 10 minutes
Mushroom and Spinach Phyllo Triangles
Ingredients
- 1 tbsp olive oil
- 1 lb (454g) cremini mushrooms, sliced
- 1 medium onion, chopped
- 1/2 tsp salt
- 1/2 tsp black pepper
- 3 medium garlic cloves, minced
- 1 tbsp dried dill
- 6 oz. (170g) raw baby spinach
- 1/2 cup (75g) feta cheese, crumbled
- 1 large egg, beaten
- Olive oil spray
- 12 defrosted phyllo dough sheets
- 1/2 cup (123g) plain nonfat Greek yogurt, for dipping
Directions
Preheat the oven to 350°F (177°C). Heat the olive oil in a large nonstick sauté pan over medium-high heat. Add the mushrooms, onion, salt, and black pepper and cook, stirring occasionally, until the vegetables are tender and the mushrooms have released their liquid, about 8 minutes. Add the garlic and dill and cook for 30 seconds, or until fragrant.
Reduce the heat to low and add the spinach, stirring after each handful, until all of the spinach is wilted, about 2 minutes. Transfer the mixture to a fine-mesh sieve or colander and press with the back of a spoon to remove excess liquid. Let cool for 5 minutes, then transfer to a large bowl. Stir in the feta cheese and egg until combined.
Carefully unroll the phyllo dough and keep it covered with a clean towel to prevent drying. Mist one sheet of phyllo with olive oil spray and place a second sheet on top. With the short side facing you, cut the stack in half lengthwise. Place 1/4 cup (58g) filling on the bottom left corner of each strip. Fold the corner diagonally to form a triangle, then continue folding upward as you would fold a flag until the entire strip is enclosed. Tuck in any loose edges and lightly mist with olive oil spray. Place on a baking sheet. Repeat with the remaining dough and filling to make 12 triangles.
Bake for about 25 minutes, or until golden brown and crisp. Serve with the Greek yogurt, if desired.
Alternatively, freeze the unbaked triangles on a baking sheet until solid, about 2 hours. Transfer to an airtight container or freezer bag and freeze for up to 3 months. Bake from frozen at 350°F (177°C) for about 30 minutes, or until golden brown and the internal temperature reaches 165°F (74°C).
Serves: 6 | Serving Size: 2 triangles, plus 2 tbsp yogurt
Nutrition (per serving): Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 46mg; Sodium: 593mg; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 7g; Protein: 12g
Nutrition Bonus: Vitamin D: 3%; Calcium: 14%; Iron: 17%; Potassium: 583mg; Vitamin A: 178%; Vitamin C: 20%
Originally published: October 8, 2020; Updated June 2026
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