Flawless Feta and Spinach Pancakes – Nutritious and Delicious

Flawless Feta and Spinach Pancakes - Nutritious and Delicious - the recipe is ready #spinach #feta | hurrythefoodup.com

We love feta and spinach pancakes. In fact, we love all pancakes. Part of the appeal is that we can make them just how we like – with whatever toppings we’re in the mood for.

Sometimes, just sometimes, we decide we don’t want to be naughty and smother our pancakes in maple syrup and peanut butter (although that does rock). Sometimes we decide we want to get some extra nutrients in a tasty way.

Feta and spinach pancakes do just that. In fact, when broken down, feta and spinach pancakes are an incredibly nutritious meal.

Flawless Feta and Spinach Pancakes - Nutritious and Delicious - Feta and Spinach Pancakes ingredients #eggs #milk | hurrythefoodup.com

Feta and Spinach Pancakes – the breakdown

First and foremost – spinach. Spinach is packed with iron. We need iron and if we don’t get enough we can feel weak, tired and sluggish – and much worse.

Iron is critical and it’s important to make sure we get enough – vegetarians and vegans need to pay particular attention.

Why do vegans and vegetarians need to be extra careful? Iron found in animal sources (heme iron) is quite readily absorbed by the body. Non-heme iron (plant sources) is not so well absorbed.

To that end, veggies and vegans need to eat more iron – and when possible, help the body absorb it. Vitamin C helps the body to absorb iron, and luckily, spinach is naturally high in Vitamin C. A well-thought-out combo indeed.

Conversely – caffeine hinders iron absorption. So swap that cup of coffee for a small glass of orange juice with dinner!

Flawless Feta and Spinach Pancakes - Nutritious and Delicious - Hauke is fries the pancake #wheat flour #vegetarian | hurrythefoodup.com Flawless Feta and Spinach Pancakes - Nutritious and Delicious - Hauke fries the other side #wheat flour #vegetarian | hurrythefoodup.com Flawless Feta and Spinach Pancakes - Nutritious and Delicious - the pancake is ready #butter #spinach | hurrythefoodup.com

A successful flip!

Eggs – good or bad?

These feta and spinach pancakes contain eggs and feta. Eggs have been through the mill in terms of nutrition and health (as this excellent video shows).

However, it is now generally well-accepted that eggs are nutritious and healthy, and are excellent sources of protein and B Vitamins.

Once again this is especially important for vegetarians as meat and fish are generally the best sources of protein and Vitamin B12 in particular.

Flawless Feta and Spinach Pancakes - Nutritious and Delicious - spinach in the pot #feta #salt | hurrythefoodup.com Flawless Feta and Spinach Pancakes - Nutritious and Delicious - spinach and feta are layered on the pancake #eggs #milk | hurrythefoodup.com

Feta pulls its weight too – by being relatively low in fat and calories (for cheese) as well as promoting good gut health.

Back to the pancakes! As we said, we love these feta and spinach pancakes. Not only are they really nutritious, they’re easy and tasty, too. Give them a blast and enjoy the results!

Flawless Feta and Spinach Pancakes - Nutritious and Delicious - Feta and Spinach Pancakes are served #wheat flour #butter | hurrythefoodup.com

Spinach Feta Pancakes

These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!
Course Breakfast, Mains
Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 pancakes
Calories 361kcal
Author Sofia & HurryTheFoodUp

Ingredients

  • 2 eggs
  • 1 cup milk (1 cup = 250ml)
  • 1 cup flour (1 cup = 125g)
  • 2 tbsp butter
  • 17 oz spinach (frozen) (17oz = 500g)
  • 5 oz feta cheese (5 oz = 150g)
  • Salt to taste

Instructions

For the spinach filling:

  • Get a pot, and heat up the spinach on low to medium heat. Stir occasionally to defrost it quickly. Add some salt to taste.

For the pancakes:

  • In a bowl mix the flour, eggs and milk together, ideally with a hand blender. Make sure there aren’t any lumps. The batter should be liquidy, so if it is still too “doughy” add some more milk.
  • Heat up the pan to medium heat, let the butter melt and pour in the pancake mix. Fry for 3-4 minutes on each side. You’ll get the hang of it quickly.

Assembling:

  • Lay the ready pancake on a plate.
  • Once the spinach is properly heated pour it on one half of a pancake. Layer some feta slices on top and fold the pancake.
  • Enjoy!

Notes

You can keep the pancakes in the oven at 100°C, if you want to keep them warm.
A huge thanks to Sofia for sharing this fantastic recipe with us! Love it!!
For further perusal: vegan pancakes right here and 2-ingredient pancakes right this way!

Nutrition

Nutrition Facts
Spinach Feta Pancakes
Amount Per Serving
Calories 361 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 10g63%
Cholesterol 134mg45%
Sodium 593mg26%
Potassium 583mg17%
Carbohydrates 33g11%
Fiber 4g17%
Sugar 5g6%
Protein 17g34%
Vitamin A 14675IU294%
Vitamin C 6.6mg8%
Calcium 416mg42%
Iron 4.3mg24%
* Percent Daily Values are based on a 2000 calorie diet.

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6 comments

  1. Where you getting those crazy calorie estimates from?? I put this into MFP and it clocks in at 356 calories per serving which I have to say makes a lot more sense given that feta cheese and flour are basically the only things that would rack up the calories and there’s nowhere near enough to hit 723 per serving.

  2. Thank you guys! Carry on! 🙂

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