Unsalted Feta Cheese
FetaClinical Encyclopedia
Unsalted 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.
Unsalted feta cheese is a soft, crumbly cheese made from sheep's milk or a mixture of sheep and goat's milk. It is known for its tangy flavor and creamy texture, making it a popular addition to salads and Mediterranean 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 enjoyed fresh in salads, as a topping for pizzas, or blended into dips. Can also be crumbled over roasted vegetables.
Smart Selection & Storage
Choose feta cheese that is creamy and moist, with a fresh smell. Check for a clean, white color without any discoloration.
Keep unsalted feta cheese in an airtight container in the refrigerator. It can last up to a week if stored properly.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Beneficial bacteria that promote gut 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
This vibrant salad combines protein-rich quinoa with fresh vegetables and creamy feta for a nutritious meal. Perfect for lunch or a light dinner.
- 1 cup cooked quinoa
- 1/2 cup unsalted feta cheese, crumbled
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and olives.
- 2. Drizzle with olive oil and lemon juice, then toss to combine.
- 3. Gently fold in the feta cheese and season with salt and pepper before serving.
Feta and Spinach Stuffed Chicken Breast
Juicy chicken breasts are filled with a flavorful mixture of feta cheese and spinach, making for a healthy and satisfying main dish.
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach, chopped
- 1/2 cup unsalted feta cheese, crumbled
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix spinach, feta, garlic, olive oil, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the spinach mixture, and secure with toothpicks. Bake for 25-30 minutes until cooked through.
Roasted Vegetable and Feta Tart
A delicious tart filled with roasted seasonal vegetables and creamy feta, perfect for a healthy appetizer or light meal.
- 1 whole wheat tart shell
- 1 cup mixed bell peppers, diced
- 1 zucchini, sliced
- 1 red onion, sliced
- 1/2 cup unsalted feta cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss vegetables in olive oil, salt, and pepper, and roast for 20 minutes.
- 3. Fill the tart shell with roasted vegetables and sprinkle feta on top, then bake for an additional 10 minutes.
Feta and Avocado Toast
A simple yet delicious breakfast or snack featuring creamy avocado and tangy feta on whole-grain toast.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1/4 cup unsalted feta cheese, crumbled
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with feta, and sprinkle with red pepper flakes if desired.
Feta and Chickpea Salad
A protein-packed salad made with chickpeas, fresh vegetables, and feta cheese, perfect for a quick and healthy lunch.
- 1 can chickpeas, rinsed and drained
- 1/2 cup unsalted feta cheese, crumbled
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine chickpeas, feta, tomatoes, cucumber, and parsley.
- 2. Whisk together olive oil, vinegar, salt, and pepper, then pour over the salad.
- 3. Toss gently to combine and serve immediately.
Zucchini Feta Fritters
These crispy fritters made with zucchini and feta are a healthy snack or side dish, packed with flavor and nutrients.
- 2 medium zucchinis, grated
- 1/2 cup unsalted feta cheese, crumbled
- 1/4 cup whole wheat flour
- 1 egg, beaten
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine grated zucchini, feta, flour, egg, green onions, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat.
- 3. Scoop spoonfuls of the mixture into the skillet and flatten slightly, cooking until golden brown on both sides.
Feta and Beetroot Dip
A vibrant and healthy dip made with roasted beetroot and feta, perfect for serving with whole-grain crackers or fresh vegetables.
- 2 medium beetroots, roasted and peeled
- 1/2 cup unsalted feta cheese, crumbled
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a food processor, combine roasted beetroot, feta, yogurt, lemon juice, salt, and pepper.
- 2. Blend until smooth and creamy.
- 3. Serve with whole-grain crackers or vegetable sticks.
Feta and Herb Omelette
A fluffy omelette filled with fresh herbs and feta cheese, making for a nutritious breakfast option.
- 3 eggs
- 1/4 cup unsalted feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh chives, chopped
- Salt and pepper to taste
- Olive oil for cooking
- 1. In a bowl, whisk together eggs, parsley, chives, salt, and pepper.
- 2. Heat olive oil in a non-stick skillet over medium heat.
- 3. Pour in the egg mixture and cook until set, then sprinkle feta on one half and fold the omelette over before serving.
Greek Feta and Watermelon Salad
A refreshing summer salad that combines sweet watermelon with salty feta and mint for a delicious contrast.
- 4 cups watermelon, cubed
- 1/2 cup unsalted feta cheese, crumbled
- 1/4 cup fresh mint leaves, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine watermelon, feta, and mint.
- 2. Drizzle with olive oil and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Feta and Sweet Potato Bake
A hearty and nutritious bake featuring layers of sweet potatoes and feta cheese, perfect as a side dish or a vegetarian main.
- 2 large sweet potatoes, thinly sliced
- 1 cup unsalted feta cheese, crumbled
- 1/2 cup Greek yogurt
- 2 cloves garlic, minced
- Salt and pepper to taste
- Olive oil for drizzling
- 1. Preheat the oven to 375°F (190°C).
- 2. In a baking dish, layer sweet potato slices, sprinkling feta and garlic between layers.
- 3. Top with Greek yogurt, drizzle with olive oil, and bake for 30-35 minutes until sweet potatoes are tender.
Frequently Asked Questions (FAQ)
Is unsalted feta cheese healthier than regular feta?
Yes, unsalted feta cheese has lower sodium content, making it a healthier option for those monitoring their salt intake.
Can I use unsalted feta cheese in cooking?
Absolutely! Unsalted feta can be used in various dishes, including salads, pasta, and baked goods.
How should I store unsalted feta cheese?
Store unsalted feta cheese in an airtight container in the refrigerator to maintain freshness.
Is unsalted feta cheese suitable for lactose intolerant individuals?
Some lactose intolerant individuals can tolerate feta cheese due to its lower lactose content compared to other cheeses.
What are the best pairings for unsalted feta cheese?
Unsalted feta pairs well with olives, tomatoes, cucumbers, and various herbs.
Can unsalted feta cheese be frozen?
While it can be frozen, the texture may change upon thawing, so it's best used fresh.
Does unsalted feta cheese contain probiotics?
Yes, unsalted feta cheese contains probiotics that can benefit gut health.
How can I incorporate unsalted feta cheese into my diet?
You can add it to salads, use it as a topping for grilled meats, or blend it into dips.