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    Home » Recipes » Low-Carb Keto Dinner Recipes

    Low Carb Spinach And Feta Parcels

    Published: Jul 29, 2015· Modified: Apr 21, 2022· By Libby Jenkinson May contain affiliate links.

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    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    Low carb spinach and feta parcels on a green plate

    Low carb spinach and feta parcels may be a little higher in carbs than my other recipes, but there are intended for my children and their lunch boxes. The thin rice papers make them sturdy enough to survive the journey. There are other lower carb options in the recipe - see below.

    A close up of feta and spinach parcels on a green decorative plate

    Creamy Spinach And Feta Filling

    This is such an easy way to get more leafy greens into your diet. I love low-carb spinach and feta pie so this was the next progression, little sturdy parcels for school lunches. These low-carb spinach and feta parcels can be made for lunch, dinner, and picnics and are sturdy enough for lunch boxes.

    Instead of using a pastry, they are wrapped in rice paper. Now rice paper does have carbs, but because they are so thin they are equivalent to only 5-10g total carbs per sheet depending on the size you use. I reserve this recipe for my children but you can easily make it lower carb, read below.

    The recipe here is simply another option that tiny little hands may find easier to hold rather than a slice of pie.

    HOW TO REDUCE CARBS FURTHER:

    Low-carb spinach and feta parcels are such an adaptable recipe you can make it numerous ways, depending on what you are looking for and how many carbs you require.

    • Spinach and feta pie - grain-free crust for a beautiful dinner, or cold for picnics and lunches
    • Spinach and feta parcels - this recipe uses rice papers when carbs aren't so critical and you need a sturdy lunch for little hands to take to school
    • Spinach and feta pie - crustless - make the same mixture as this recipe, but bake in a lined baking dish without the crust. Freezes well
    • Spinach and feta - wrapped in wilted cabbage leaves - use the recipe on this page but instead of rice papers, for those who need to monitor their carbs even closer, use cabbage leaves that have been soaked in boiling water to wrap the filling and bake in an oiled baking dish. Turn over halfway through cooking.
    • Prosciutto wraps - yes, readers have told me they wrap this mixture in large prosciutto slices. This would be amazing.
    A close up of feta and spinach parcels on a green decorative plate

    Please rate this recipe.

    4 from 21 votes

    Low Carb Spinach And Feta Parcels Recipe

    You can make these low carb spinach and feta parcels even lower by using wilted cabbage leave instead of rice paper. I like to use rice paper so they are sturdy enough to survive the school run in their lunch box.
    Servings: 15
    NET carbs: 9.2g
    Author: Libby Jenkinson
    Prep Time 15 minutes
    Cook Time 20 minutes
    Total Time 35 minutes
    Category: Dinner. Lunch. Lunch boxes
    Diet: Diabetic. Gluten Free
    Gluten Free. Grain free. LCHF. Low Carb. No Sugars. Wheat Free
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    Adjust servings: 15
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    Ingredients

    Spinach and Feta Pie Filling

    • 500 g (1.1 lb) frozen chopped spinach
    • 6 eggs - medium beaten
    • ½ onion finely diced
    • 250 g (9 oz) cream cheese softened
    • 250 g (9 oz) feta crumbled
    • huge handful fresh mint chopped
    • salt and pepper to taste
    • 15 rice papers

    Instructions

    Spinach and Feta Pie Filling

    • Defrost the spinach and squeeze as much of the water out as you can. This is an important step, otherwise you will end up with a soggy pie.
    • Place the spinach and all other ingredients in a large mixing bowl.
    • Mix gently, but do leave some cream cheese and feta lumps.

    Rice Papers

    • Soak each rice paper in water for a few seconds. When soft, place a spoonful of spinach and feta filling in the middle. Fold up the bottom of the rice paper, now fold in the sides, then roll up.
    • Place on a well oiled baking tray and roll in the oil. This is important to use enough oil so the parcels don't stick and the oil helps them go crispy.
    • Continue with all the rice papers and filling until all the mixture is used up.
    • Bake at 180C/350F for 15-20 minutes turning once to ensure it is golden on all sides.
    © Copyright Ditch The Carbs

    5-INGREDIENTS COOKBOOK

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    Nutrition Facts
    Low Carb Spinach And Feta Parcels Recipe
    Amount per Serving
    NET carbs
     
    9.2
    g
    Total Carbohydrates
     
    10.3
    g
    3
    %
    Fiber
     
    1.1
    g
    5
    %
    Sugar
     
    1.9
    g
    2
    %
    Protein
     
    8
    g
    16
    %
    Fat
     
    11
    g
    17
    %
    % Daily Value*
    -
    Calories
    172
    * Percent Daily Values are based on a 2000 calorie diet.

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    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

    It is important to remember that you must squeeze as much of the water once you cook or defrost the spinach. If you don't, you may end up with a soggy parcel or pie, depending on which recipe/method you choose to cook.

    Low carb spinach and feta parcels on a green plate

    More ... The Best Low-Carb Keto Dinner Recipes

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    • The Best Cheesy Keto Taco Casserole (Without Taco Shells)
    • Easy Keto Salmon Recipe with Creamy Garlic Butter Sauce (One-Pan)
    • The Best Keto Chicken Parmesan (Oven Recipe)
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    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

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    1. Lin

      January 06, 2023 at 4:59 pm

      A couple of questions:
      Can this be adapted for an air fryer, and if so, what temperature and cooking time?
      While looking up recipes for this, I was surprised by all of them, by how many calories in just one serving (and I assume one serving is one item). What accounts for the calorie content?

      Reply
      • Rachel Groff

        January 11, 2023 at 1:04 pm

        Hi Lin, I have not made them in the air fryer but I bet they would be delicious. If making them in the air fryer I would cook them at 370 degrees for around 10-12 minutes. Flip halfway through and cook longer if needed. Please let us know how they turn out if you do. Yes, the nutritional facts are for each parcel. If you want to lower the calorie amount you can omit or cut in half some of the cheeses which tend to be higher in calories. You can also use cabbage leaves for the wraps instead of rice paper which will lower the calories and carbs. Thanks!

        Reply
    2. Laurent

      June 18, 2020 at 12:26 am

      I made this recipe, the filling is absolutely delicious, but they exploded in the oven 🙁
      What could have been the problem?

      Reply
      • Libby www.ditchthecarbs.com

        June 19, 2020 at 9:48 am

        Hmm, I've never heard of this before. Were they over-filled perhaps? The eggs would have expanded as they cook so may have caused them to explode?

        Reply
    3. Kathy

      July 30, 2019 at 9:08 pm

      5 stars
      Delicious! I've made them twice now and I've used parsley instead of mint because its what's growing in my garden. I've also wrapped some in prosciutto. I also used a whole onion and cooked until softened before adding. Versitile recipe that can be adapted to individual preferences. Thank you!!

      Reply
      • Libby www.ditchthecarbs.com

        July 31, 2019 at 12:48 pm

        Oooh, I love the idea or wrapping them in prosciutto. Thanks for the tip!

        Reply
    4. Michelle

      February 16, 2018 at 1:50 pm

      Yum! I’ve made this several times and prefer to whizz it all in the food processor. I also like to use low carb wraps and make a bigger version for about the same carbs per serve. It makes about 8. I also cook spoonfuls of the mixture to make savoury style pancakes for breakfast. Thanks for this recipe!

      Reply
    5. TheGiantGirl

      September 10, 2017 at 5:01 pm

      These are so good for school and work lunches. I halve the recipe (only 2 of us) and it makes plenty to both fridge and freeze. Don't be put off by the higher carb count. If your allowances permit you 10-12 carbs for lunch, this is great grab and go option. Really excellent for the mornings when you were too tired to make lunch the night before - grab one from the freezer and you are set. My teen son loves these, with a green side salad, for school lunches. They look normal, reheat well in the microwave if it is free, and taste great cold if it is not. LOVE LOVE LOVE these.

      Reply
    6. Melissa

      September 05, 2017 at 6:25 pm

      I only bought 250 g of spinach. Do i need to adjust everything or will it be ok?

      Reply
      • Libby www.ditchthecarbs.com

        September 07, 2017 at 1:03 pm

        That would be fine, it will just turn out to be more "quiche" like.

        Reply
    7. preeti Sivakumar

      July 14, 2017 at 2:37 pm

      where to buy rice paper from and any particular brand ?

      Reply
      • Libby www.ditchthecarbs.com

        July 14, 2017 at 3:17 pm

        You can buy them in the Asian aisle in the supermarket, or in Asian stores. Any brand will work. Each brand will vary with the size and thickness (and hence carb values). Most will show you the nutrition per 100g so remember to divide this by how many rice papers are per 100g.

        Reply
      • Wanda

        June 05, 2022 at 2:48 pm

        5 stars
        Curious I need to make a large batch for a dinner party would they be ok if I bake them then reheat before service? Will they lose the crispiness?

        Reply
        • Libby Jenkinson

          June 07, 2022 at 12:41 pm

          5 stars
          Yes, you can make these ahead of time then reheat on the day, and spread them out on a baking tray so they reheat and remain crispy.

          Reply
    8. KalynsKitchen

      December 14, 2016 at 11:44 am

      Sounds like a delicious idea Libby!

      Reply
    9. Ann

      September 25, 2016 at 7:37 pm

      Made these last week, they were great, then had them for lunch the next day

      Reply
    10. Sharon Reynolds

      September 25, 2016 at 10:56 am

      I'm on a low fructose diet, what can I use instead of onion ?

      Reply
      • Libby www.ditchthecarbs.com

        September 26, 2016 at 4:15 pm

        You could easily swap it for a sliced spring onion, that would be a tasty alternative.

        Reply
    11. Mel

      September 22, 2016 at 11:22 pm

      I made these tonight - amazing!! I forgot to buy mint, so I added a bit of nutmeg to the mix.
      Really looking forward to trying more of your recipes. Thanks!!

      Reply
    12. Nicole

      August 02, 2016 at 6:12 am

      Hi. What could I use instead of cream cheese. My husband is dairy intolerant. Thanks

      Reply
      • Libby www.ditchthecarbs.com

        August 02, 2016 at 11:50 am

        Can he tolerate sheep feta? You could replace the cream cheese with more feta.

        Reply
        • Alyson

          October 22, 2017 at 9:41 am

          You also could use tofutti cream cheese (non-dairy)

          Reply
    13. Janice

      January 11, 2016 at 5:49 am

      CouldIleaveout the mint? It's not a favor that Ilike. Would I need to increase another ingredient if Ido?

      Reply
      • Libby www.ditchthecarbs.com

        January 12, 2016 at 10:24 am

        Sure thing. The mint is only there for flavour so you won't even need to substitute anything else in.

        Reply
    14. Vicky

      November 06, 2015 at 8:51 am

      Oooh imagine all the possibilities with these rice papers!

      Reply
    15. Katy

      September 24, 2015 at 3:07 pm

      I made these & at first I thought they were a disaster (hard to handle) but once baked in the oven, I quickly changed my mind! Yum!!!! Crispy on the outside & all cheesey & gooey on the inside. Great hot or cold too. Thanks for a great recipe ?

      Reply
    16. Bobbi

      September 23, 2015 at 10:57 pm

      I went off the diet. Too much at one time and it was so much fat. But my arthritis flared it. I ate everything and lot of sugar. Do u think sugar is the culprit? I thought I should should go at it slower.

      Reply
      • Libby www.ditchthecarbs.com

        September 24, 2015 at 12:18 pm

        Yes sugar can cause inflammation and may make your arthritis flare up so be kind to yourself and go slowly. Cut back on all the obvious places of sugar first - sweets, juice, soda, cakes etc then when you feel ready, start cutting back on other sources of carbs such as bread pasta, and all wheat products. So many people notice an incredible improvement in their arthritis and joint aches and pains when going sugar and wheat fee. I am sure you will be successful and good luck.

        Reply
        • Janet Halliwell

          October 08, 2016 at 6:17 am

          Sugar, honey etc, rapeseed oil, sunflower oil are inflamatory. I stick to coconut oil & butter. Have you tried golden paste. Brilliant for inflamatory conditions.

          Reply
    17. Natalie

      August 23, 2015 at 11:40 pm

      Doesn't rice paper have rice in it. That's a grain. Is there an alternative?

      Reply
    18. Irene

      August 04, 2015 at 8:58 am

      What type of oil and cream cheese do you use is there particular brands w

      Reply
      • Libby www.ditchthecarbs.com

        August 04, 2015 at 11:10 am

        I use Philadelphia cream cheese (the regular version in a block). It is a fabulous low carb cream cheese and incredibly creamy and reliable in all recipes.

        Reply
    19. Fiona

      July 31, 2015 at 4:24 pm

      Can these parcels be frozen?

      Reply
      • Libby www.ditchthecarbs.com

        August 02, 2015 at 7:04 pm

        Absolutely. I sometimes make a huge batch then freeze them in an airtight container in layers with baking/greaseproof paper in between. A great way to get lunches organised for the weeks ahead.

        Reply
        • Rachel Blackett

          January 25, 2016 at 12:57 pm

          I am finally making these today! I am wanting to freeze them, so would i freeze them before or after cooking? Thanks heaps!

          Reply
          • Libby www.ditchthecarbs.com

            January 25, 2016 at 12:59 pm

            Definitely after cooking. They're great to have on hand for lunches and snacks.

            Reply
    20. Jo

      July 29, 2015 at 3:35 pm

      Hi, your spinach and feta recipe looks amazing. Are we allowed rice paper on a Banting diet?

      Reply
      • Libby www.ditchthecarbs.com

        July 30, 2015 at 8:39 am

        Rice no, but I use rice paper in only a couple of recipes as they are so thin. I feel they are justified here to make these parcels really sturdy to take to work or school, and it makes them so easy for little hands to hold. As with all recipes, your daily carbs will depend on what your health goal is, for example is it weight loss, diabetes, maintenance etc. So if you want to cut back on 5-10g carbs for each parcel, use the other options suggested such as a crustless spinach and feta pie, or there is also a grain free pie crust.

        Reply
    21. Maureen McIntosh

      July 29, 2015 at 12:30 pm

      If you were to use fresh spinach how much would you use?

      Reply
      • Libby www.ditchthecarbs.com

        July 29, 2015 at 12:47 pm

        Slightly less as frozen weight contains quite a lot of water and ice. Just steam or microwave it for a short while, chop it up and squeeze the water out. You can keep this for smoothies or stock.

        Reply
        • Maureen

          July 29, 2015 at 1:31 pm

          Thanks so much!

          Reply

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