Salted Feta Cheese
Feta cheese (various species of sheep and goat)Clinical Encyclopedia
Salted Feta Cheese provides 264 kcal, 14.2g of protein, 4.1g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Salted feta cheese is a tangy, crumbly cheese made from sheep's milk, often used in Mediterranean cuisine. It is rich in flavor and nutrients, making it a popular choice for salads and savory dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best served crumbled over salads, in pastries, or as part of a cheese platter. Can also be grilled or baked.
Smart Selection & Storage
Choose feta cheese that is firm and moist, with a clean, tangy aroma. Check for freshness dates.
Store feta cheese in the refrigerator, preferably in its brine, to maintain its texture and flavor.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Beneficial bacteria that support digestive health.
"Feta cheese has been made for over 6,000 years and is one of the oldest cheeses in the world."
Myths vs Realities
Healthy Recipes
Mediterranean Quinoa Salad with Feta
A refreshing salad packed with protein-rich quinoa, colorful vegetables, and crumbled salted feta for a burst of flavor.
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled salted feta cheese
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cucumber, tomatoes, red onion, and olives.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and top with crumbled feta before serving.
Feta-Stuffed Bell Peppers
These vibrant bell peppers are filled with a savory mixture of quinoa, vegetables, and salted feta, making for a nutritious and colorful meal.
- 4 bell peppers (any color)
- 1 cup cooked quinoa
- 1 cup diced tomatoes
- 1/2 cup chopped spinach
- 1/2 cup crumbled salted feta cheese
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut the tops off the bell peppers and remove seeds. In a bowl, mix quinoa, tomatoes, spinach, feta, oregano, salt, and pepper.
- 3. Stuff each pepper with the mixture, place in a baking dish, and bake for 25-30 minutes until peppers are tender.
Feta and Spinach Stuffed Chicken Breast
Juicy chicken breasts are filled with a delicious mixture of spinach and salted feta, creating a healthy and satisfying dish.
- 4 boneless, skinless chicken breasts
- 2 cups fresh spinach, chopped
- 1/2 cup crumbled salted feta cheese
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach until wilted. Remove from heat and mix in feta.
- 3. Cut a pocket in each chicken breast, fill with the spinach-feta mixture, season with salt and pepper, and bake for 25-30 minutes until cooked through.
Roasted Vegetable and Feta Bowl
A hearty bowl filled with roasted seasonal vegetables, grains, and crumbled salted feta for a wholesome and satisfying meal.
- 2 cups mixed seasonal vegetables (zucchini, bell peppers, carrots)
- 1 cup cooked farro or brown rice
- 1/2 cup crumbled salted feta cheese
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C). Toss vegetables with olive oil, thyme, salt, and pepper, and roast for 20-25 minutes.
- 2. In a bowl, layer cooked grains, roasted vegetables, and top with crumbled feta before serving.
Feta and Avocado Toast
A simple yet delicious toast topped with creamy avocado and crumbled salted feta, perfect for a healthy breakfast or snack.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/4 cup crumbled salted feta cheese
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the bread slices until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on toast, sprinkle with feta, and add red pepper flakes if desired.
Feta and Chickpea Salad
A protein-packed salad featuring chickpeas, fresh vegetables, and tangy salted feta, perfect for a light lunch or dinner.
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/2 cup crumbled salted feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, and feta.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve.
Zucchini Noodles with Feta and Pesto
A light and healthy dish made with spiralized zucchini noodles, tossed in pesto and topped with crumbled salted feta for added flavor.
- 2 medium zucchinis, spiralized
- 1/4 cup basil pesto
- 1/2 cup crumbled salted feta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté spiralized zucchini for 2-3 minutes until slightly softened.
- 2. Remove from heat and toss with pesto, salt, and pepper.
- 3. Serve topped with crumbled feta cheese.
Feta and Watermelon Salad
A refreshing summer salad that combines sweet watermelon with salty feta and fresh mint for a delightful contrast.
- 4 cups cubed watermelon
- 1/2 cup crumbled salted feta cheese
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons balsamic glaze
- Salt and pepper to taste
- 1. In a large bowl, combine watermelon, feta, and mint.
- 2. Drizzle with balsamic glaze, season with salt and pepper, and toss gently before serving.
Savory Feta and Herb Omelette
A fluffy omelette filled with fresh herbs and crumbled salted feta, perfect for a nutritious breakfast or brunch.
- 3 large eggs
- 1/4 cup milk
- 1/2 cup fresh herbs (parsley, chives, dill)
- 1/4 cup crumbled salted feta cheese
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. Heat olive oil in a skillet, pour in the egg mixture, and cook until edges set.
- 3. Sprinkle herbs and feta on one half, fold the omelette, and cook until fully set.
Baked Sweet Potatoes with Feta and Spinach
Deliciously baked sweet potatoes topped with sautéed spinach and crumbled salted feta for a nutritious and filling meal.
- 2 medium sweet potatoes
- 2 cups fresh spinach
- 1/2 cup crumbled salted feta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Prick sweet potatoes with a fork and bake for 45-60 minutes until tender.
- 2. In a skillet, heat olive oil and sauté spinach until wilted. Season with salt and pepper.
- 3. Slice open the baked sweet potatoes, fill with sautéed spinach, and top with feta before serving.
Frequently Asked Questions (FAQ)
Is feta cheese gluten-free?
Yes, feta cheese is naturally gluten-free.
How should feta cheese be stored?
Feta cheese should be stored in the refrigerator, preferably submerged in brine to maintain moisture.
Can feta cheese be frozen?
Yes, feta cheese can be frozen, but it may change texture upon thawing.
What dishes can I use feta cheese in?
Feta cheese is great in salads, pasta dishes, and as a topping for pizzas.
Is feta cheese healthy?
In moderation, feta cheese can be a healthy addition to your diet due to its protein and calcium content.
What is the difference between feta and other cheeses?
Feta is a brined cheese with a crumbly texture, while other cheeses may be softer or harder and not brined.
Can I eat feta cheese if I'm lactose intolerant?
Some lactose-intolerant individuals can tolerate feta cheese due to its lower lactose content.
How long does feta cheese last?
Opened feta cheese can last about 5-7 days in the refrigerator, while unopened can last several weeks.