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Spinach Puffs

Discover why adding spinach puffs to your diet is an easy and tasty way to get all the health benefits this leafy vegetable offers. Enjoy these bites with this easy-to-follow recipe!

Emilia Moore
Spinach Puffs
Table Of Contents

Welcome to the world of scrumptious appetizers! Are you looking for a quick, easy, and delicious recipe to impress your guests? Look no further than these delightful Spinach Puffs!

Now, you might be thinking, "Spinach? Really?". But don't be fooled by this humble leafy green, as it is packed with nutrients and health benefits. Spinach is a great source of vitamins A, C, and K, as well as iron, calcium, and fiber. Incorporating spinach into your diet can help boost your immune system, improve digestion, and promote healthy skin and hair.

But let's be honest. Sometimes it can be challenging to convince ourselves (or our picky eaters) to eat our veggies. That's where appetizers come in! These Spinach Puffs are the perfect solution to getting your daily dose of greens while indulging in a delicious snack. Plus, who doesn't love bite-sized treats that are easy to pop in your mouth?

So, get ready to impress your guests with these mouth-watering Spinach Puffs that are not only delicious but also nutritious. Whether serving them at a party, bringing them to a potluck, or just enjoying them as a tasty snack, these Spinach Puffs are sure to be a hit. Let's get cooking!


24 Persons

Preparation Time

35 Minutes

Baking Time

35 Minutes

Total Time

1 Hr 10 Minutes

Nutritional Facts


150 cal


5 g


13 g


10 g


  • 1 tablespoon extra-virgin olive oil
  • ¾ cup chopped yellow onion
  • 2 large cloves garlic, grated
  • ¾ cup canned chopped artichoke hearts, rinsed
  • 8 cups lightly packed baby spinach, coarsely chopped
  • 1 cup crumbled feta cheese
  • 1 (8 ounce) package of reduced-fat cream cheese
  • ½ cup low-fat plain strained (Greek-style) yogurt
  • 1 large egg ¼ cup grated Parmesan cheese
  • 2 tablespoons chopped fresh herbs (such as dill, parsley, and/or chives)
  • ½ teaspoon za'atar
  • ½ teaspoon ground pepper
  • 1 (17.65-ounce) package of frozen puff pastry sheets (2 sheets), thawed
  • All-purpose flour for work surface


  • Set the oven to 400 °F. Spray cooking oil in a 24-cup mini muffin pan.
  • Heat the oil in a big skillet on medium flame. Add the onion and sauté it for about 3 minutes, stirring regularly. Add the garlic and simmer for 30 seconds, stirring regularly, until fragrant.
  • Add the artichokes simmer, stirring periodically, for approximately a minute or until the liquid has evaporated. Add the spinach and simmer, stirring regularly, for 1 to 2 minutes or until wilted. After transferring the mixture to a big bowl, cool it for about 10 minutes in the refrigerator while keeping the lid off.
  • Stir the spinach mixture with the feta, cream cheese, yogurt, egg, Parmesan, herbs, za'atar, and pepper. One puff pastry sheet should be unfolded and gently rolled into a 9 by 12-inch rectangle on a lightly dusted surface. Make 12 (3-inch) square cuts. Allowing the corners to hang out, gently push 1 pastry square into the bottom of each muffin cup that has been prepared. Repeat with the second layer of puff pastry.
  • Each pastry cup should get around 2 teaspoons of the spinach mixture distributed evenly. Each puff pastry square's four points should be gently stretched towards the center to cover the filling before being delicately pressed together.
  • Bake for 30 to 35 minutes or until puffed and brown. After 10 minutes of cooling in the pan, carefully run a knife around the edges to release each pastry. Place on a wire rack and allow to cool for ten minutes.

Storage and Make-Ahead Options

For the best taste, it's recommended to enjoy these puffs fresh, but there are some great make-ahead options available.

How to Store Them

Wait for them to cool completely, then place them in a sealed container. You can store them in the fridge for up to three days.

How to Reheat Them

If you need to reheat them, no problem! Bake them for five minutes at 400°F (200°C). Although they may be slightly softer on the bottom than freshly prepared pastries, the edges not covered in filling will remain crunchy - a perfect make-ahead option.

How to Make Them Ahead

But what if you want to make the pastries ahead of time? While storing assembled, unbaked pastries in the fridge are not recommended due to puff pastry becoming soggy. You can prepare all the ingredients beforehand.

Roll out the pastry onto a parchment-lined tray or board, cut it into squares, and wrap it tightly in plastic foil before refrigerating. Prepare the filling and refrigerate it, too. When you're ready to serve, just assemble and bake.

How to Freeze Baked Puffs

If you want to freeze baked puffs instead, let them cool completely before laying them on a tray and freezing them until solid. Then, transfer them to a sealable container or zip-lock bag. Be sure to bake them straight from the freezer at 400°F (200°C) until they're warm - almost as good as freshly made!

How to Freeze Unbaked Puffs

Finally, if you want to freeze unbaked puffs, prepare them as described in the recipe and place them in a muffin tin. Freeze them for up to one month before baking from frozen. Unfortunately, their bottoms will be soft and soggy, but the edges will still be crispy. Overall, we recommend freezing the baked puffs instead for the best results.

Why We Added What We Added!

Did you know that spinach, a leafy green vegetable, originated in Persia? It belongs to the amaranth family and is closely related to beets and quinoa. Spinach is also incredibly healthy, packed with nutrients and antioxidants.

If you want to add spinach to your diet, there are many ways to prepare it. You can buy it canned or fresh and cook it or eat it raw. Spinach is a versatile ingredient that can be enjoyed independently or incorporated into various dishes.

Here are the benefits of spinach!

Eye Health

Spinach contains zeaxanthin and lutein, carotenoids responsible for the vibrant colors in some vegetables. The human eye also contains high levels of these pigments, which shield it from sunlight-induced harm.

Research indicates that zeaxanthin and lutein also have preventive capabilities against major sources of blindness, including macular degeneration and cataracts. These compounds are even rumored to help repair existing damage.

Blood Pressure

Spinach is an excellent source of nitrates, which can help moderate blood pressure levels and lower the risk of heart disease. According to a study conducted on 27 individuals, a diet high in spinach effectively reduced blood pressure.

Oxidative Stress

Metabolism produces free radicals that can lead to oxidative stress, cementing the path for accelerated aging, diabetes, and cancer. The antioxidant properties in spinach help fight against oxidative stress and mitigate the damage it causes.

A study on a small control group of eight healthy individuals showed the preventive benefits of consuming spinach against oxidative damage. These findings are substantiated by research conducted on animals and humans.

Cancer Prevention

MGDG and SQDG, two components in spinach, have demonstrated the potential to slow down cancer growth. In a study, these compounds exhibited an ability to decelerate tumor growth in cervix cells and reduce tumor size.

Several human studies also showcase a connection between consuming spinach and reducing the chances of prostate cancer since this leafy veggie may help prevent breast cancer.

An animal study conducted on spinach also revealed that the vegetable can suppress cancer formation. Furthermore, the ample antioxidants in spinach may also provide anti-cancer benefits.


Spinach puffs not only make for a delicious appetizer or snack, but they also pack a punch of health benefits. Spinach is rich in nutrients that contribute to overall eye health, fight against oxidative stress, reduce cancer risk, and maintain healthy blood pressure levels.

Including spinach in your diet is an easy way to improve your health, and these spinach puffs offer a tasty way to do so. Plus, their bite-sized portion makes for a convenient and nutritious option for any occasion. Try out this recipe and give your body the benefits it deserves!

Reading List

Article Sources

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  • Hezel, Michael P., et al. "Effects of Long-Term Dietary Nitrate Supplementation in Mice." Redox Biology, vol. 5, Aug. 2015, pp. 234-42. ScienceDirect,
  • Hobbs, Ronald P., and Paul S. Bernstein. "Nutrient Supplementation for Age-Related Macular Degeneration, Cataract, and Dry Eye." Journal of Ophthalmic & Vision Research, vol. 9, no. 4, 2014, pp. 487-93. PubMed,
  • Linnewiel-Hermoni, Karin, et al. "The Anti-Cancer Effects of Carotenoids and Other Phytonutrients Resides in Their Combined Activity." Archives of Biochemistry and Biophysics, vol. 572, Apr. 2015, pp. 28-35. PubMed,
  • Longnecker, M. P., et al. "Intake of Carrots, Spinach, and Supplements Containing Vitamin A in Relation to Risk of Breast Cancer." Cancer Epidemiology, Biomarkers & Prevention: A Publication of the American Association for Cancer Research, Cosponsored by the American Society of Preventive Oncology, vol. 6, no. 11, Nov. 1997, pp. 887-92.
  • Maeda, Naoki, et al. "Inhibitory Effect on Replicative DNA Polymerases, Human Cancer Cell Proliferation, and in Vivo Anti-Tumor Activity by Glycolipids from Spinach." Current Medicinal Chemistry, vol. 14, no. 9, 2007, pp. 955-67. PubMed,
  • Parasramka, Mansi A., et al. "MicroRNA Profiling of Carcinogen-Induced Rat Colon Tumors and the Influence of Dietary Spinach." Molecular Nutrition & Food Research, vol. 56, no. 8, Aug. 2012, pp. 1259-69. PubMed,
  • Porrini, Marisa, et al. "Spinach and Tomato Consumption Increases Lymphocyte DNA Resistance to Oxidative Stress but This Is Not Related to Cell Carotenoid Concentrations." European Journal of Nutrition, vol. 41, no. 3, June 2002, pp. 95-100. PubMed,
  • Roberts, Richard L., et al. "Lutein and Zeaxanthin in Eye and Skin Health." Clinics in Dermatology, vol. 27, no. 2, 2009, pp. 195-201. PubMed,
  • Seddon, J. M., et al. "Dietary Carotenoids, Vitamins A, C, and E, and Advanced Age-Related Macular Degeneration. Eye Disease Case-Control Study Group." JAMA, vol. 272, no. 18, Nov. 1994, pp. 1413-20.
  • Yang, Yanjun, et al. "Antihypertensive Properties of Spinach Leaf Protein Digests." Journal of Agricultural and Food Chemistry, vol. 52, no. 8, Apr. 2004, pp. 2223-25. PubMed,

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Emilia Moore

Emilia Moore earned her master’s degree in community health education from a well known University. She’s a freelance writer based in America whose work has appeared in various online publications, including not only DMoose, but other known blogging websites. Today, it's easy to find health

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