Is Spanakopita Part of the Mediterranean Diet?

November 30, 2025 •

4 min read

With its origins in Greek culture, spanakopita is a beloved savory pastry, but many wonder if it aligns with the Mediterranean diet's principles. The answer lies in understanding the traditional ingredients and how to prepare this delicious spinach and feta pie in a Mediterranean-friendly way.

Quick Summary

Spanakopita, a traditional Greek pie made with spinach, feta, and phyllo dough, can be a healthy part of a Mediterranean diet, depending on preparation. Its core ingredients, such as spinach and olive oil, are aligned with the diet's focus on wholesome foods, but the type and amount of fats and cheese matter.

Key Points

Core Ingredients Are Mediterranean: Traditional spanakopita is made with healthy, Mediterranean staples like spinach, feta, eggs, and olive oil.
Preparation Method Matters: For optimal health benefits, use extra virgin olive oil instead of butter to brush the phyllo dough.
Focus on Vegetables: Making a Mediterranean-friendly version involves increasing the amount of greens relative to the cheese.
Control Portions: Spanakopita should be enjoyed in moderation, often as a side dish or appetizer, within a balanced meal.
Pairs Well with Other Staples: Serving spanakopita with a fresh Greek salad complements its flavors and promotes a well-rounded meal.
Embraces Lifestyle Aspects: The social and communal aspect of sharing spanakopita with family and friends aligns with the Mediterranean lifestyle.

Unpacking the Ingredients: The Case for Spanakopita

Traditional spanakopita is built on a foundation of wholesome, Mediterranean-friendly ingredients. The primary components—spinach, feta, eggs, and herbs—are all staples of the regional diet. Spinach, a nutrient-dense leafy green, is rich in vitamins and antioxidants, while feta provides a moderate amount of protein and calcium. The binding agent, egg, is a source of lean protein, and fresh herbs like dill and parsley add flavor without relying on excessive salt. The key to its Mediterranean alignment often depends on the preparation method, particularly the fats used and the portion size.

The Role of Phyllo and Fats

The most significant variable in determining spanakopita's place in a Mediterranean diet is the phyllo pastry and the fat used to prepare it. While the phyllo itself is a simple, thin dough, the amount and type of fat brushed between the layers makes a major difference. Traditional recipes often call for generous amounts of olive oil, a cornerstone of the Mediterranean diet, but some modern or commercial versions might use butter or less healthy oils. Choosing extra virgin olive oil and moderating the quantity is the healthiest approach. The thin nature of phyllo allows for a flaky, crispy texture with less fat than a traditional pie crust, making it a smarter choice for those mindful of their intake.

Customizing Spanakopita for a Healthier Profile

Making spanakopita a regular, healthy part of your diet can be achieved with simple modifications. These small changes can reduce the overall calorie and fat content while still delivering the classic, satisfying flavor.

Modifications for a Healthier Spanakopita:

Emphasize vegetables: Increase the amount of spinach and other greens, such as leeks and wild greens, and reduce the cheese-to-vegetable ratio.
Use healthy fats: Use extra virgin olive oil instead of butter for brushing the phyllo layers.
Control portions: Serve spanakopita as a side dish or appetizer, rather than a main course, to keep portions in check.
Enhance flavor with herbs: Lean heavily on fresh herbs like dill, parsley, and mint to boost flavor naturally, reducing the need for excessive salt.

Comparison: Traditional vs. Mediterranean-Friendly Spanakopita

To better understand how spanakopita can fit into a healthy eating pattern, comparing a traditional, rich preparation with a modified, Mediterranean-friendly one is helpful.


Feature	Traditional Spanakopita	Mediterranean-Friendly Spanakopita
Fat Source	Often uses butter, or a butter/oil mix	Exclusively uses extra virgin olive oil
Fat Quantity	Can be very generous, contributing significant saturated fat	Uses a moderate amount of olive oil, brushed lightly
Greens-to-Cheese Ratio	Rich in feta, which can be high in sodium	Higher ratio of spinach and other greens to cheese
Additional Ingredients	Sometimes includes ricotta for extra creaminess	Focuses on fresh herbs for flavor; may include other vegetables like leeks
Meal Placement	Can be served as a heavy main dish	Typically served as an appetizer or side, with a larger emphasis on vegetables
Nutritional Profile	Higher in saturated fat and sodium	Lower in saturated fat and sodium, richer in fiber and micronutrients

Serving Spanakopita in a Mediterranean Lifestyle

Part of the Mediterranean diet's philosophy involves how food is eaten, not just what. Spanakopita, as a dish often shared at family gatherings, aligns with the social aspects of the diet. It pairs perfectly with other Mediterranean staples, such as a crisp Greek salad with fresh tomatoes and cucumbers, or a side of olives. Serving it this way balances the meal and places the pie as one component of a larger, nutritious meal, rather than the entire focus. This fits the pattern of eating small amounts of dairy and grains alongside a wide variety of fresh, whole foods. The flexibility of spanakopita, from being a portable meal to a communal platter, allows it to be adapted to modern life while retaining its core principles.

Conclusion: Spanakopita's Place in the Mediterranean Diet

Ultimately, the question of "is spanakopita part of the Mediterranean diet?" depends on the perspective. At its core, with ingredients like nutrient-rich spinach, olive oil, and herbs, it embodies many of the diet's principles. The key is mindful preparation and mindful consumption. By focusing on extra virgin olive oil, increasing the vegetable content, and moderating portion sizes, spanakopita can be a delicious and healthy addition to a Mediterranean-style diet. It is a prime example of how a traditional dish can be adapted to fit a modern, health-conscious lifestyle without sacrificing flavor or cultural significance.

Authoritative Outbound Link: Learn more about the core principles of the Mediterranean Diet from Harvard's T.H. Chan School of Public Health.

Frequently Asked Questions

Spanakopita is a traditional Greek savory pie made from a filling of chopped spinach, feta cheese, onions or scallions, and herbs like dill, all bound together with egg and baked in flaky layers of phyllo dough.

Phyllo dough is thin and generally low in fat on its own. When brushed with a healthy fat like extra virgin olive oil, as is typical in a Mediterranean diet, it offers a lighter alternative to heavier pie crusts.

The key is using extra virgin olive oil instead of butter, controlling the amount of cheese, and incorporating plenty of fresh vegetables and herbs into the filling.

While spanakopita can be very filling, it is best enjoyed as a side dish or appetizer to keep portions in check. If serving it as a main, pair it with a large, fresh vegetable salad to balance the meal.

Traditional spanakopita uses feta cheese, which is a good source of protein and calcium. For a slightly different flavor or texture, some recipes may include or substitute ricotta, but authentic versions stick to feta.

To reduce the sodium, you can use less feta cheese or opt for a low-sodium feta. You can also rely more heavily on fresh herbs and spices, like dill and nutmeg, to flavor the filling instead of excess salt.

Yes, traditional spanakopita is vegetarian, as its filling consists of spinach, cheese, eggs, and herbs. It is a hearty and satisfying option for those following a vegetarian diet.