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Flawless Feta and Spinach Pancakes – Nutritious and Delicious

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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.

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 get an Iron deficiency anemia.

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!

Hauke is fries the pancake #wheat flour #vegetarian | hurrythefoodup.com
Hauke fries the other side #wheat flour #vegetarian | hurrythefoodup.com
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 on time-travelling eggs 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.

spinach in the pot #feta #salt | hurrythefoodup.com
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!

Pancakes are ready to munch#wheat flour #butter | hurrythefoodup.com
Spinach Feta Pancakes
4.94 from 31 votes
These feta and spinach pancakes are quick and easy – and cover a whole range of important nutrition and health topics!
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Servings:2 (1 serving makes 2 pancakes)
Calories:529kcal
Author: Sofia & HurryTheFoodUp

Ingredients

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.
    16 oz spinach, Salt to taste

For the pancakes:

  • In a bowl mix the flour, eggs, milk and a dash of salt 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.
    1 cup whole grain flour, 2 eggs, 1 cup milk of choice, Salt to taste
  • Add some olive oil to a pan and then pour in the pancake mix. Fry for 3-4 minutes on each side. You’ll get the hang of it quickly.
    2 tsp olive oil

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.
    4 oz low fat feta cheese
  • 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!
Here are some more recipes that you may enjoy:
Perfect any time Fluffy Quinoa Egg Muffins
Full of health benefits Avo Cheddar Cheese Sandwich
Ridiculously high in protein Ricotta Pancakes
Tasty and easy Sweetcorn Fritters
Crazy-quick Noodle Omelette
The nutrtional data includes regular dairy milk and low fat feta cheese.

Nutrition

Nutrition Facts
Spinach Feta Pancakes
Amount per Serving
Calories
529
% Daily Value*
Fat
 
20
g
31
%
Saturated Fat
 
7
g
44
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
5
g
Cholesterol
 
194
mg
65
%
Sodium
 
808
mg
35
%
Potassium
 
1710
mg
49
%
Carbohydrates
 
60
g
20
%
Fiber
 
12
g
50
%
Sugar
 
6
g
7
%
Protein
 
36
g
72
%
Vitamin A
 
21973
IU
439
%
Vitamin C
 
72
mg
87
%
Calcium
 
435
mg
44
%
Iron
 
10
mg
56
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!
Comments

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Recipe Rating




16 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.

    1. Hi Sarah, you’re absolutely right – the calories were showing for two servings instead of being split into four. It’s updated now, thanks!

      1. Great, sounds delish by the way! I love me a feta and spinach combo.

        1. It turned out really well, if we may say so ourselves! Cheers Sarah – and enjoy the pancakes 🙂

  2. Thank you guys! Carry on! 🙂

    1. Thanks, too! Enjoy

  3. 5 stars
    Made this in BC Canada this morning and it was amazing! Easy, delicious, 5 stars. Next time I’ll be braver and make the batter even runnier for a more crepey texture! Love!

    1. It’s a real unexpected pleasure, this one! The first time I had it I remember being genuinely surprised at how all the flavours fitted together so well. Thanks for writing, Veronica!

  4. 4 stars
    Needed to modify the receipe to make it gluten and dairy free but still a good concept.

    1. Hey Bruce, maybe you’d enjoy this one? It’s gluten and dairy-free 🙂 https://hurrythefoodup.com/chickpea-pancakes-fennel-olive/

  5. 5 stars
    This was my first recipe try from your site and it was so tasty! Very easy and healthy on top of that. The only thing I did different was my lazy method of using fresh spinach, boil some water in the cooker and pour it over the spinach in a bowl. Let it sit while making the pancakes and drain the water when the pancakes are done. It was still really good and definitely a keeper. Thank you so much for taking the time to do this.
    The only improvement could be the actual website which keeps jumping because of the way the ads work I guess? and that was a bit annoying but other than that, I am so happy to have found you!

    1. Hi Karin, really glad you enjoyed it! The spinach cooking method actually sounds great, thanks for the tip. Hmm, also good to know about the site jumping. It shouldn’t be doing that, of course. Are you on mobile or desktop? Thanks for the info and for writing!

      1. It does the jumping thing for me too. As I’m scrolling it jumps constantly. 🙁 Using Chrome browser on Windows 10.

        1. Oh!! Oh dear, that’s not good. Thank you Susan, and thanks for the chrome/windows info. We’ll get on it!

          1. It does the jumping throng for me too. I’ve tried on windows and my Mac and my iPhone.

          2. Thanks Megan. Is it when a video is playing by any chance?

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