🧁 Diabetic-Friendly Stuffed Phyllo Cups with Spinach, Feta & Sundried Tomatoes

⭐ Servings: 12 mini cups

⭐ Prep Time: 10 min

⭐ Cook Time: 12 min

⭐ Total Time: 22 min

📝 Ingredients

For the Cups

• 12 mini phyllo shells (store-bought, pre-baked)

• 1 tsp olive oil or light cooking spray

For the Filling

• 1 ½ cups fresh spinach, finely chopped
  (or ¾ cup frozen spinach—thawed & drained completely)

• ⅓ cup low-fat feta cheese, crumbled

• 1 egg (optional – helps binding)

• 1 tbsp Greek yogurt (optional – adds creaminess)

• 1 clove garlic, minced

• 1 tbsp fresh parsley, chopped

• A pinch of salt

• Black pepper to taste

• 1–2 tbsp oil-free, unsweetened sundried tomatoes, finely chopped

👩‍🍳 Instructions

1. Preheat Oven

• Heat oven to 180°C / 350°F.

2. Prepare Spinach

If fresh:

1. Cook in a dry pan 2–3 minutes until wilted.

2. Squeeze out all excess water.

If frozen:

• Thaw and squeeze very dry.

3. Make Filling

In a mixing bowl combine:

• Spinach

• Low-fat feta

• Egg (optional)

• Greek yogurt (optional)

• Garlic

• Parsley

• Salt & pepper

Mix well to form a light, creamy filling.

4. Fill the Phyllo Cups

• Lightly brush cups with olive oil or spray.

• Spoon the filling inside each cup.

• Add a tiny amount of chopped sundried tomatoes on top.

5. Bake

• Arrange cups on a baking tray.

• Bake for 10–12 minutes until the edges turn golden brown.

6. Serve

• Serve hot or warm.

• Garnish with parsley if desired.

📊 Nutrition (Approx. per 1 Cup)

• Calories: 45–60

• Carbs: 4–6g

• Protein: 2–3g

• Fat: 2–3g

(Values can vary depending on brands and portion sizes.)

❓ Q&A Section

Q1: Are phyllo cups safe for diabetics?

A: Yes—in small portions. Phyllo dough has carbs, so limit to 1–2 cups per serving.

Q2: Can I make these without feta cheese?

A: Yes! Replace with:

• Low-fat ricotta

• Cottage cheese

• Or skip cheese and add extra spinach + herbs

Q3: Do sundried tomatoes increase sugar levels?

A: They contain natural sugars, so use oil-free, unsweetened, and add only a small amount (1–2 tsp divided among all cups).

Q4: Can I make this recipe egg-free?

A: Absolutely. The egg just helps binding. Without egg:

• Increase Greek yogurt
  OR

• Add 1 tbsp almond flour for structure

Q5: Can I prepare these cups ahead of time?

A: Yes.

• Option 1: Make filling ahead and assemble before baking.

• Option 2: Bake completely and reheat in the oven for 5 minutes before serving.
  Avoid microwaving (makes phyllo soggy).

Q6: Can I add more vegetables?

A: Yes! These work well:

• Mushrooms

• Bell peppers

• Green onions

• Zucchini (grated & squeezed)

More vegetables = more fiber = better for diabetics.

Q7: Can I use whole-wheat phyllo instead?

A: Yes, if available—it’s even better because it has more fiber and is lower GI.

Q8: What can I serve these with?

They pair well with:

• Green salad

• Grilled chicken

• Lentil soup

• Roasted vegetables

All diabetic-friendly options.