🥐 Spinach and Feta Puff Pastry Rolls: A Delicious & Nutritious Snack or Light Meal

Estimated Calories: Approximately 120–150 calories per roll
Best Time to Enjoy: Ideal for breakfast, brunch, or as a healthy afternoon snack

Introduction

Looking for a savory, easy-to-make pastry that’s both flavorful and nutritious? These Spinach and Feta Puff Pastry Rolls are a perfect combination of creamy cheese, nutritious spinach, and flaky, buttery puff pastry. Whether you're serving them at a party, preparing a quick breakfast, or looking for a satisfying vegetarian option, this dish delivers on taste and texture.

In this post, we'll walk you through a step-by-step guide to make these rolls, highlight their nutritional value, suggest the best time to enjoy them, and offer helpful kitchen tips to save energy and maximize flavor.

---

🥗 Ingredients You'll Need (Makes 12–16 Rolls)

For the Filling:

• 2 tbsp olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 5 cups fresh spinach (or 10 oz frozen spinach, thawed and drained)

• 1 cup crumbled feta cheese

• 1/2 cup ricotta cheese (optional, for extra creaminess)

• 1 large egg, lightly beaten

• 1/4 tsp nutmeg (optional but highly recommended)

• Salt and pepper, to taste

For the Pastry:

• 1 sheet puff pastry (store-bought or homemade), thawed

• 1 egg, beaten (for egg wash)

• Sesame or poppy seeds (optional, for garnish)

---

👨‍🍳 Step-by-Step Instructions

Step 1: Make the Filling

1. Heat olive oil in a medium skillet over medium heat.

2. Add chopped onion and cook until soft and translucent (3–4 minutes).

3. Stir in garlic and cook for another minute until aromatic.

4. Add spinach and cook until wilted and most of the water evaporates (about 5–7 minutes).

5. Transfer mixture to a bowl and let cool for a few minutes.

6. Mix in feta, ricotta (if using), egg, nutmeg, salt, and pepper. Stir until smooth and well-blended.

Step 2: Prepare the Pastry

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

2. Roll out puff pastry into a rectangle about 12x9 inches.

3. Cut into 3-inch wide strips (about 4–5 total depending on sheet size).

Step 3: Assemble the Rolls

1. Place 1–2 tbsp of filling on one end of each strip.

2. Fold the corner over the filling into a triangle, then fold diagonally like a flag.

3. Repeat with remaining strips and filling.

4. Place seam-side down on the baking tray.

Step 4: Egg Wash & Topping

1. Brush each roll with beaten egg to create a golden finish.

2. Sprinkle with sesame or poppy seeds if desired.

Step 5: Bake

1. Bake in preheated oven for 20–25 minutes, until golden brown and puffed.

Step 6: Serve & Enjoy!

Let rolls cool slightly. Serve warm or at room temperature. They pair wonderfully with a cup of tea or a side salad.

---

⚖️ Nutritional Info & Health Benefits

Each roll contains approximately 120–150 calories, depending on the size and cheese used. This makes them a great option for:

• A light breakfast

• Midday snacks

• Lunchboxes for kids or adults

✅ Who Should Eat This:

• Vegetarians looking for protein-rich snacks

• Busy individuals needing quick, wholesome meals

• People wanting to increase spinach intake for iron and fiber

❌ Who Should Limit or Avoid:

• Those on low-fat diets (due to puff pastry and cheese)

• Individuals with lactose intolerance (unless lactose-free cheese is used)

• People on sodium-restricted diets (due to feta's salt content)

---

🔌 Energy-Saving Cooking Tip

To make this recipe more energy-efficient, use an air fryer with baking tray insert or a convection oven. These devices reduce cooking time and electricity use by up to 30% compared to traditional ovens. If baking large batches, preheat only once and bake in multiple trays to maximize efficiency.

---

🏷️ SEO Tips Recap

• Main Keyword: Spinach and Feta Puff Pastry Rolls

• Secondary Keywords: savory pastry recipes, vegetarian snacks, puff pastry ideas, air fryer pastry recipe

• Meta Description (Example):
  “Discover how to make easy Spinach and Feta Puff Pastry Rolls! Perfect for breakfast or snacks, these rolls are crispy, cheesy, and packed with spinach. Includes calories, baking tips, and more!”