Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
These spinach feta fritters turn a generous pile of fresh greens into twelve small savory pancakes. White beans, diced tomatoes and cucumber make the accompanying salad substantial enough for four lunch or dinner plates. Feta seasons the batter, while lemon brightens the beans without needing another creamy sauce.
The nutrition estimate uses raw spinach weight before squeezing; discarded liquid can carry soluble nutrients, so the estimate may overstate retained nutrients.
Use cooked unsalted white beans for the stated estimate. Canned beans and different feta brands can change sodium substantially. For another preparation, see Baked Feta Chickpeas with Spinach and Cherry Tomatoes.
Why Readers May Like It
- 1Measured portions, clear shaping guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with the fritters, listed sides and sauce included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Spinach, raw, weighed before wilting and squeezing | about 17 1/2 oz | 500 g | 115 kcal | 14.3 g | 18.1 g | 1.9 g |
| Vegetarian-rennet feta, drained | about 4 1/4 oz | 120 g | 300 kcal | 21.4 g | 0 g | 25.7 g |
| Whole eggs, raw, without shells | 3 large | 150 g | 214 kcal | 18.8 g | 1.1 g | 14.3 g |
| Whole-wheat flour, dry | about 3/4 cup plus 1 tablespoon | 100 g | 340 kcal | 13.2 g | 72 g | 2.5 g |
| Scallions, raw, trimmed | about 1/2 cup sliced | 60 g | 19 kcal | 1.1 g | 4.4 g | 0.1 g |
| Garlic, raw, peeled | 2 cloves | 6 g | 9 kcal | 0.4 g | 2 g | 0 g |
| Olive oil, total for pan and salad | about 2 tablespoons plus 1 teaspoon; weigh | 32 g | 283 kcal | 0 g | 0 g | 32 g |
| White beans, cooked without salt, drained | about 4 cups | 700 g | 973 kcal | 68.1 g | 175.6 g | 2.4 g |
| Tomatoes, raw | about 2 1/2 cups diced | 400 g | 72 kcal | 3.5 g | 15.6 g | 0.8 g |
| Cucumber with peel, raw | about 2 cups diced | 300 g | 45 kcal | 1.9 g | 10.9 g | 0.3 g |
| Lemon juice, raw | about 1/4 cup plus 2 teaspoons | 70 g | 15 kcal | 0.2 g | 4.8 g | 0.2 g |
| Parsley, raw | about 1/3 cup chopped | 20 g | 7 kcal | 0.6 g | 1.3 g | 0.2 g |
| Black pepper, ground | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2395 kcal | 143.6 g | 306.4 g | 80.4 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Mixing bowls (paid link)
- Chef knife and cutting board (paid link)
- 12-inch nonstick skillet (paid link)
- Wide turner (paid link)
- Instant-read food thermometer (paid link)
- Rimmed baking sheet and rack (paid link)
- Colander and clean kitchen cloth (paid link)
Before You Start
The nutrition estimate uses raw spinach weight before squeezing; discarded liquid can carry soluble nutrients, so the estimate may overstate retained nutrients.
Allow about 60 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Wilt the spinach
4–6 minutes plus 5-minute cooling overlapWash the spinach and leave a little water clinging to its leaves. Put it into a large covered skillet over medium heat in two additions, turning for 4–6 minutes until completely wilted. Transfer to a colander and spread it out for 5 minutes, using this cooling time to begin chopping the salad vegetables. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Make the bean salad
8–10 minutes, overlapping spinach coolingCut the tomatoes and cucumber into roughly 1/2-inch / 1-cm pieces. Toss with the drained cooked beans, all the parsley, 50 g lemon juice, 8 g olive oil and half the pepper. Divide mentally into four equal side portions, then refrigerate while you make the fritters; the salad is served cool.
Squeeze and chop
5–6 minutesOnce the spinach is cool enough to handle, squeeze it firmly in a clean cloth over the sink until it no longer drips when pressed. Chop the compressed greens across the fibers into small pieces. Slice the scallions thinly and mince the garlic. Set aside a clean plate for cooked fritters before handling raw eggs.
Mix a thick batter
4–5 minutesBeat the three eggs in a large bowl (paid link), then stir in the flour, garlic, scallions, remaining 20 g lemon juice and remaining pepper. Fold in the chopped spinach and crumble in the feta. Mix until the greens are evenly coated with thick batter. Do not add salt; the measured feta already supplies saltiness.
Shape the first batch
3 minutesPreheat the oven to 200°F / 95°C for brief holding. Heat a 12-inch nonstick skillet over medium heat for 2 minutes and brush in 8 g oil. Spoon in one-third of the batter as four separate fritters, each approximately 3 inches / 8 cm across and no thicker than 3/8 inch / 1 cm.
Cook until the centers set
7–8 minutesCook the first four fritters for 4 minutes, then slide a wide turner fully beneath each one and flip. Cook another 3–4 minutes, reducing the heat if the feta browns rapidly. Check the center horizontally with a thin probe: the egg mixture must reach 160°F / 71°C, with no wet batter remaining.
Finish the remaining eight
16–18 minutesTransfer the cooked fritters to a rack over a baking sheet in the warm oven. Repeat with two more batches of four, using 8 g oil for each batch and allowing 7–8 minutes per batch plus any extra time needed to reach 160°F / 71°C. Keep them in one layer so steam does not soften the edges.
Serve four complete plates
3–4 minutesStir the chilled salad once more to redistribute the lemon dressing, then divide it evenly among four plates. Add three hot spinach feta fritters to each. Serve promptly while the centers are tender and the edges still have some crispness. The 60-minute allowance includes spinach preparation and all three skillet batches; salad chopping overlaps spinach cooling.
How to Know It Is Ready
Egg-containing centers reach 160°F / 71°C; flour batter is set and the underside has browned.
Thin spinach pancakes with browned edges, a soft green interior and small feta pockets, paired with cool beans and juicy vegetables.
One quarter of the fritters and every listed side, sauce and measured oil portion.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 35.9 g protein per serving.
- Fritters, the listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Contains egg, milk and wheat. Choose feta made with vegetarian rennet for a vegetarian meal; check packaged ingredients for other allergens.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Fritter meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
Use cooked unsalted white beans for the stated estimate. Canned beans and different feta brands can change sodium substantially.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, binder or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Replace the parsley with the same weight of fresh dill for a different herb flavor. This changes the estimate slightly; keep the beans and measured oil unchanged.
- A different flour, binder or vegetable can change moisture and how well the fritters hold together. Adjust the method and recalculate the estimate when substituting.
Allergen Information
Contains egg, milk and wheat. Choose feta made with vegetarian rennet for a vegetarian meal; check packaged ingredients for other allergens.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Fritter Meal
Refrigerate cooked fritters and sides separately in shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below for 3–4 days, counting from the earliest cooking of any perishable component. Cook all batter during this session; do not save uncooked batter. Follow any earlier ingredient use-by date.
Reheating the Meal
Reheat fritters on a baking sheet at 350°F / 180°C until their centers reach 165°F / 74°C. Keep cold salads and yogurt or tahini sauce separate. Reheat any grain served hot to 165°F / 74°C as well; a fixed number of minutes cannot establish safe reheating.
Follow USDA leftovers guidance. For another fritter and accompaniment combination, browse Pea and Mint Fritters with Lemon Yogurt and Quinoa Salad.
Frequently Asked Questions
Water left in the spinach loosens the batter. Squeeze the cooked greens until they no longer drip, and flatten only to the specified thickness.
Thaw and squeeze it thoroughly, but its drained weight is not equivalent to 500 g fresh spinach. The ingredient estimate here is based on fresh raw spinach.
Each serving includes three fritters and one-quarter of the 700 g white beans plus tomato-cucumber salad. The nutrition estimate includes both components.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weighs the batter ingredients and all measured oil for four portions.
Compare on Amazon → (paid link)Paid link · opens in a new tab12-inch nonstick skillet
Provides the cooking surface specified in the method.
Compare on Amazon → (paid link)Paid link · opens in a new tabInstant-read food thermometer
Checks the center without relying on exterior browning.
Compare on Amazon → (paid link)Paid link · opens in a new tab
