A delicious Mediterranean twist on this classic sandwich makes it a whole lot healthier and heartier: whole-grain bread topped with tangy, feta cheese, and plenty of spinach, grilled to perfection.
Spinach and feta are a match made in heaven, at least for Greek people. We love our feta, and we love spinach, and we often eat it together, whether it’s in the scrumptious spanakopita (spinach and feta pie) or the creamy spanakorizo (stewed spinach and rice), it’s in our kitchen. For this super simple and easy sandwich, you get this combination and flavor in just a few minutes with very little effort or skill.
Why this grilled sandwich is good for you
We say spinach, but were not talking about a few spinach leaves, for this grilled sandwich I use 3 -4 ounces of frozen spinach which counts as one whole serving.
The bread is 100% whole grain, and we use only olive oil for the grilling (no butter).
Spinach and Feta Grilled Cheese Ingredients
- Frozen spinach, I use frozen spinach because I have it my refrigerator all the time. Using frozen spinach saves you time and this sandwich is ready in no time. Just grab it, leave it out and then sauté it slightly in the pan to get rid of any water.
- Extra virgin olive oil: By using extra virgin olive oil, you are not loading your sandwich with saturated fat but with heart healthy fat that also packs in antioxidants and flavor.
- Feta: Authentic feta is made mainly with sheep’s milk and that will make a difference in the flavor. The tanginess pairs perfectly with the earthy spinach and the crunchy bread.
- Whole grain bread. I have found a hearty whole grain bread from a local baker that only contains flour, yeast, and salt. Stay away from breads that are overly processed with too many additives. They will not grill well (and they aren’t that great for you either). And ignore the front of the pack “promises”. Just look at the ingredients.
How to make a Grilled Spinach and Feta Sandwich
- Start by carefully slicing the feta in very thin slices. Feta can crumble easily, but if you use a thin and sharp knife, you will be fine.
- Sauté the defrosted spinach in 1 tsp oil. Add a pinch of salt, freshly ground pepper, and the dill.
- Brush the bread with olive oil, making sure the whole surface is covered.
- Place the bread in a pan over medium heat. Add a few slices of the cheese, then spread the spinach and then finish by layering the rest of the cheese. Cover with the second slice of bread. ** You can cut the slices in half.
- Grill for about 3 to 4 minutes until bread has browned, flip to the other side and grill for a few more minutes until cheese is soft and somewhat melted. Feta does not lose it shape that much when heated, but you will notice it, once you take a bite.
What to Serve with Spinach and Feta Grilled Cheese
This sandwich combines everything you need: carbs, good fats, fiber and protein and the main food groups: breads, vegetables, dairy. I personally like to accompany this with a simple salad, it balances well in terms of textures and flavors, some good choices include:
5-Ingredient Mediterranean Salad
Spanish Salad – Pipirrana
Tzatziki Cucumber Salad
Classic Cabbage and Carrot Greek Salad
You may also be interested in these recipes:
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Grilled Feta and Spinach Sandwich
- 1 ½ -2 ounces (45-60 g) of feta
- 3-4 oz (100-120g) frozen spinach
- 1-2 tbsp extra virgin olive oil
- 1 pinch of fine sea salt
- ¼ tsp dry or fresh dill
- 2 large slices of whole-grain bread
- Slice the feta thinly.
- In a small pan heat 1 tsp extra virgin olive oil, once hot add the spinach, a pinch of salt, freshly ground pepper, and the dill. Sauté the spinach for a few minutes until the liquids have evaporated.
- Brush both sides of both slices of bread with olive oil.
- Warm a medium pan under medium heat and place one slice of bread in the pan, layer with a few slices of the feta, top with the spinach and then continue layering with the rest of the cheese.
- Grill for about 3 to 4 minutes until bread has browned, flip to the other side and grill for a few more minutes until cheese is soft and somewhat melted.
- Remove from pan and serve