These crispy pastry pockets are filled 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 meal ahead, so we recommend doubling the recipe and freezing some for future lunches and dinners – they’re perfect when served with a Greek salad!
Active time: 40 minutes | Total time: 1 hour, 10 minutes
Mushrooms and Spinach Phyllo Triangles
Ingredients
- 1 tablespoon olive oil
- 1 lb (454 g) cremini mushrooms, sliced
- 1 medium onion, chopped
- 1/2 teaspoon salt
- 1/2 tsp black pepper
- 3 medium cloves garlic, minced
- 1 tablespoon dried dill
- 6 oz. (170 g) raw baby spinach
- 1/2 cup (75 g) feta cheese, crumbled
- 1 large egg, beaten
- Olive oil spray
- 12 thawed phyllo sheets
- 1/2 cup (123 g) plain, fat-free Greek yogurt, for dipping
Directions
Preheat 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 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 feta cheese and egg until combined.
Roll out the phyllo dough carefully and keep it covered with a clean towel to prevent drying out. Spray one sheet of filo with olive oil spray and place another sheet on top. With the short side facing you, cut the stack in half lengthwise. Place 1/4 cup (58g) filling in lower left corner of each strip. Fold the corner diagonally to form a triangle, then continue to fold upwards as you would fold a flag until the entire strip is enclosed. Tuck in any loose edges and mist lightly with olive oil spray. Place on a baking sheet. Repeat with remaining dough and filling to make 12 triangles.
Bake for about 25 minutes or until golden brown and crispy. Serve with the Greek yogurt, if desired.
Alternatively, you can freeze the unbaked triangles on a baking sheet until firm, 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 internal temperature reaches 165°F (74°C).
Serves: 6 | Serving size: 2 triangles plus 2 tablespoons 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: 7 g; Protein: 12g
Nutritional bonus: Vitamin D: 3%; Calcium: 14%; Iron: 17%; Potassium: 583mg; Vitamin A: 178%; Vitamin C: 20%
Originally published: October 8, 2020; Updated June 2026