Whole Milk Feta Cheese
Feta (Feta cheese)Clinical Encyclopedia
Whole Milk 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.
Whole milk feta cheese is a tangy, crumbly cheese made from sheep's milk or a mixture of sheep and goat's milk. It is rich in flavor and nutrients, making it a popular choice in Mediterranean cuisine.
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 enjoyed crumbled over salads, in pastries, or as a table cheese with olives and bread.
Smart Selection & Storage
Choose feta cheese that is creamy and moist, with a clean, tangy aroma. Look for cheese stored in brine for optimal freshness.
Store feta cheese in the refrigerator, ideally in its brine, to maintain moisture and flavor.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Support gut health and enhance digestion.
"Feta cheese has been made for thousands of 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 and flavor, featuring quinoa, fresh vegetables, and crumbled whole milk feta cheese.
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/2 cup whole milk feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and red onion.
- 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
- 3. Fold in the feta cheese and garnish with fresh parsley before serving.
Spinach and Feta Stuffed Chicken Breast
Juicy chicken breasts filled with a delicious mixture of spinach, whole milk feta cheese, and herbs, perfect for a healthy dinner.
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach, chopped
- 1/2 cup whole milk feta cheese, crumbled
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon dried oregano
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix spinach, feta, garlic, olive oil, oregano, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the spinach mixture, and bake for 25-30 minutes until cooked through.
Feta and Roasted Vegetable Wrap
A wholesome wrap filled with roasted seasonal vegetables and creamy whole milk feta cheese, perfect for lunch or a light dinner.
- 1 whole grain wrap
- 1 cup assorted roasted vegetables (bell peppers, zucchini, eggplant)
- 1/2 cup whole milk feta cheese, crumbled
- 2 tablespoons hummus
- Fresh arugula leaves
- 1. Spread hummus over the wrap.
- 2. Layer roasted vegetables, feta cheese, and arugula on top.
- 3. Roll tightly, slice in half, and enjoy.
Zucchini Feta Fritters
Crispy and flavorful fritters made with grated zucchini and whole milk feta cheese, perfect as a snack or appetizer.
- 2 medium zucchinis, grated
- 1/2 cup whole milk feta cheese, crumbled
- 1/4 cup whole wheat flour
- 2 eggs
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine grated zucchini, feta, flour, eggs, green onions, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat.
- 3. Drop spoonfuls of the mixture into the skillet and cook until golden brown on both sides.
Feta and Watermelon Salad
A refreshing summer salad that combines sweet watermelon, whole milk feta cheese, and mint for a delightful flavor contrast.
- 2 cups watermelon, cubed
- 1/2 cup whole milk feta cheese, crumbled
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons balsamic glaze
- Salt to taste
- 1. In a bowl, combine watermelon, feta, and mint.
- 2. Drizzle with balsamic glaze and sprinkle with salt.
- 3. Toss gently and serve chilled.
Greek Yogurt and Feta Dip
A creamy and tangy dip made with Greek yogurt and whole milk feta cheese, perfect for pairing with fresh veggies or whole grain crackers.
- 1 cup Greek yogurt
- 1/2 cup whole milk feta cheese, crumbled
- 1 clove garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, mix Greek yogurt, feta, garlic, olive oil, lemon juice, salt, and pepper until smooth.
- 2. Serve with an assortment of fresh vegetables or whole grain crackers.
Feta and Herb Omelette
A protein-packed omelette filled with whole milk feta cheese and fresh herbs, perfect for a healthy breakfast.
- 3 eggs
- 1/2 cup whole milk feta cheese, crumbled
- 1/4 cup fresh herbs (parsley, chives, dill)
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Whisk eggs in a bowl and season with salt and pepper.
- 2. Heat olive oil in a skillet over medium heat, pour in the eggs, and cook until edges set.
- 3. Sprinkle feta and herbs on one half, fold the omelette, and cook until fully set.
Roasted Beet and Feta Salad
A vibrant salad featuring roasted beets, mixed greens, and creamy whole milk feta cheese, drizzled with a light vinaigrette.
- 2 medium beets, roasted and sliced
- 4 cups mixed greens
- 1/2 cup whole milk feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine mixed greens and sliced beets.
- 2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, top with feta, and serve.
Feta and Chickpea Patties
Healthy and protein-rich patties made with chickpeas and whole milk feta cheese, perfect for a quick meal or snack.
- 1 can chickpeas, drained and rinsed
- 1/2 cup whole milk feta cheese, crumbled
- 1/4 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash chickpeas and mix in feta, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form into patties and heat olive oil in a skillet.
- 3. Cook patties until golden brown on both sides.
Feta and Avocado Toast
A simple yet delicious toast topped with creamy avocado and crumbled whole milk feta cheese, perfect for breakfast or a snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup whole milk feta cheese, crumbled
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the bread slices until golden.
- 2. Mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado on the toast, top with feta, and sprinkle with red pepper flakes if desired.
Frequently Asked Questions (FAQ)
Is feta cheese gluten-free?
Yes, feta cheese is naturally gluten-free.
Can feta cheese be part of a low-carb diet?
Yes, feta cheese is low in carbohydrates, making it suitable for low-carb diets.
How should feta cheese be stored?
Feta cheese should be stored in the refrigerator, preferably submerged in brine to maintain freshness.
What is the difference between feta and other cheeses?
Feta is a brined curd cheese with a distinct tangy flavor, unlike many other cheeses that are aged.
Can feta cheese be frozen?
While it can be frozen, the texture may change, making it best used in cooked dishes after thawing.
Is feta cheese healthy?
In moderation, feta cheese can be a healthy addition to a balanced diet due to its nutrient content.
What dishes can I make with feta cheese?
Feta cheese can be used in salads, pastries, dips, and as a topping for various dishes.
Does feta cheese contain lactose?
Feta cheese is lower in lactose than many other cheeses, but it may still contain some lactose.