Low FODMAP Spinach and Cheddar Filo Pies – are a delightful snack or appetiser, great eaten hot or cold. With spinach, two cheeses, ham and egg, they are a good source of protein as well as vegetables (spinach contains an iron, too!).
It is my latest discovery that I can make in advance and just snack on it when hungry.
It is wonderful also if you are having a party! Just remember that this 6 mini pies are made with exactly 20 g of filo pastry, that is still Low FODMAP by FODMAP Monash app. So measure accurately and don’t go over the allowance. You can also make more, for your guests, too, but I would measure and bake this 20 g portion just for yourself, to make sure accuracy.
LOW FODMAP SPINACH AND CHEDDAR FILO PIES
If you feel like something a little bit different and healthy in the same time (little bit of added oil used), then maybe you can try those low FODMAP mini filo pastry pies? You might even convince non – spinach eaters to try those!
Another of Fit FODMAP Foodie’s dish with spinach, click on the picture for a recipe ↓↓↓
The secret of those mini pies is using a filo pastry, which is light and after baking becomes very crunchy. The filling of spinach, leek and ham is greatly accompanied by a grated cheddar cheese on top.
Who doesn’t like baked cheese??
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR A LOW FODMAP SPINACH AND CHEDDAR FILO PIES:
it makes 6 mini filo pies
20 g filo pastry – I used a frozen filo pastry. After taking out of the freezer, I gently unfolded few stripes and after weighing them, I used them for the recipe. You do not need to have an ideal squares, to make layers of pastry in a muffin tray; you CAN use few strips of pastry that are on top of each other.
2 tbsp lactose free cottage cheese
25 g green part of the leek – remember that green leek is a great substitute for a humble but high FODMAP onion!
1 cube of frozen leaf spinach
5 slices of lean ham
1 egg
20 g cheddar cheese, grated, to sprinkle on top before baking
oil spray to spray the cupcake tin
INSTRUCTIONS TO MAKE SPINACH, TWO CHEESES AND HAM FILO PARCELS (LOW FODMAP):
Firstly, you need to take the spinach out from the freezer. If you have time, remove it in advance, so it has time to defrost naturally. If not, then place it in a bowl and in a microwave on a lower power, for 30 sec to a minute, so it will quickly defrost.
Preheat the oven to 180 degrees C in a fan setting.
Then chop the green leaves of the leek very finely (remember that the white part, even though more delicate, SHOULD NOT BE USED, because it isn’t Low FODMAP). Braise it in a medium non stick pot, using a small amount of oil or spray oil.
Add the spinach to the leek, when nearly cooked, as well as chopped ham slices and mix it in. Take it off the heat, to let it cool down a bit.
Add lactose free cottage cheese and lightly beaten egg. Mix again.
Every one of six forms in a cupcake/ muffin tray should now be sprayed with oil. Place the filo pastry stripes in layers, so each form has at least 3 layers placed on top of each other in a different directions.
Season the filling with salt and pepper, mix it once again and fill the forms with a filo pastry to a 3/4 height.
Place in the oven for 10- 15. minutes, until the filo pastry and cheese are golden and the egg inside is cooked.
Enjoy!
To find more Low FODMAP recipe snack ideas,
click on the collage picture below↓↓↓
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Fit FODMAP Foodie – Low FODMAP Recipes
Low FODMAP Spinach and Cheddar Filo Pies
Equipment
- a medium mixing bowl
- a whisk
- cupcake/ muffin baking tray
Ingredients
- it makes 6 mini filo pies
- 20 g filo pastry I used a frozen filo pastry. After taking out of the freezer gently unfolded few stripes and after weighing them, I used them for the recipe. You do not need to have an ideal squares, to make layers of pastry in a muffin tray; you CAN use few strips of pastry that are on top of each other.
- 2 tbsp lactose free cottage cheese
- 25 g green part of the leek - remember that green leek is a great substitute for a humble but high FODMAP onion!
- 1 cube of frozen leaf spinach
- 5 slices of lean ham
- 1 egg
- 20 g cheddar cheese grated, to sprinkle on top before baking
- oil spray to spray the cupcake tin
Instructions
- Firstly, you need to take the spinach out from the freezer. If you have time, remove it in advance, so it has time to defrost naturally. If not, then place it in a bowl and in a microwave on a lower power, for 30 sec to a minute, so it will quickly defrost.
- Preheat the oven to 180 degrees C in a fan setting.
- Then chop the green leaves of the leek very finely (remember that the white part, even though more delicate, SHOULD NOT BE USED, because it isn't Low FODMAP). Braise it in a medium non stick pot, using a small amount of oil or spray oil.
- Add the spinach to the leek, when nearly cooked, as well as chopped ham slices and mix it in. Take it off the heat, to let it cool down a bit.
- Add lactose free cottage cheese and lightly beaten egg. Mix again.
- Every one of six forms in a cupcake/ muffin tray should now be sprayed with oil. Place the filo pastry stripes in layers, so each form has at least 3 layers placed on top of each other in a different directions.
- Season the filling with salt and pepper, mix it once again and fill the forms with a filo pastry to a 3/4 height.
- Place in the oven for 10- 15. minutes, until the filo pastry and cheese are golden and the egg inside is cooked.
- Enjoy!
Notes
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