Filo-Crusted Feta & Spinach Protein Triangles with Dill-Lemon Yogurt Dip

These crispy, golden filo triangles are the perfect viral-worthy high-protein snack, combining trending Mediterranean flavors with an easy, handheld format. Packed with spinach, feta, and protein-boosted cottage cheese, they deliver 25g of protein per serving while being surprisingly light and flaky. The bright dill-lemon yogurt dip adds a refreshing, tangy finish that makes them utterly addictive.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings (3 triangles each)

Ingredients

• 8 sheets filo pastry, thawed
• 1 cup (250g) full-fat cottage cheese
• 1 cup (150g) crumbled feta cheese
• 2 cups fresh spinach, finely chopped
• 1 large egg, beaten
• 1/4 cup chopped fresh dill
• 2 green onions, thinly sliced
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 3 tablespoons olive oil or melted butter
• For the Dip: 1 cup Greek yogurt, 1 tablespoon lemon juice, 1 tablespoon chopped fresh dill, 1 teaspoon lemon zest, 1 small garlic clove, minced
• Sea salt flakes for finishing

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine cottage cheese, feta, spinach, egg, dill, green onions, garlic powder, and pepper. Mix until well combined.
3. Lay one filo sheet on a clean surface (keep remaining sheets covered with a damp towel). Brush lightly with olive oil or melted butter.
4. Cut the filo sheet lengthwise into three equal strips.
5. Place 1 heaping tablespoon of filling at the bottom of one strip. Fold one corner over the filling to form a triangle, then continue folding up the strip in a triangle pattern (like folding a flag).
6. Repeat with remaining filo and filling. Place triangles on prepared baking sheet and brush tops lightly with more oil.
7. Bake for 18–20 minutes until golden brown and crispy.
8. Meanwhile, make the dip: combine Greek yogurt, lemon juice, dill, lemon zest, and minced garlic. Season with a pinch of salt.
9. Remove triangles from oven and immediately sprinkle with sea salt flakes.
10. Serve warm with dill-lemon yogurt dip for dipping.

Chef's Note

Keep unused filo sheets covered with a damp towel while working to prevent them from drying out and becoming brittle. For extra crispiness, bake on the middle rack and avoid overcrowding the pan.

Make-Ahead Tips

Assemble triangles and refrigerate on baking sheet up to 4 hours before baking. You can also freeze unbaked triangles on a tray, then transfer to a freezer bag for up to 1 month—bake from frozen, adding 3–5 minutes to bake time.

Substitutions

Cottage cheese can be replaced with ricotta. Feta can be swapped for crumbled halloumi. Fresh spinach can be substituted with thawed frozen spinach (squeezed very dry). Dill can be replaced with fresh mint or parsley.