Greek · snack
Bouyourdi (Greek Baked Feta and Tomato Dip)
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Keto (5.5 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A hot meze of feta and gouda baked with tomato, roasted pepper and olive oil: about 21 g protein and under 6 g net carbs a serve, rich in calcium, with most of the energy from fat.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the oven to 400 °F (200 °C). Drizzle 2 tbsp of the olive oil into an 8-inch (20 cm) square baking dish and lay in half the tomato slices. 0:37
- Scatter over the feta and half the oregano, then half the gouda and the roasted peppers. 0:45
- Finish with the rest of the gouda and the remaining tomato slices. Drizzle with the rest of the oil and season the tomatoes lightly with salt. 1:38
- Set the pepperoncini on top and sprinkle with the remaining oregano and the chilli flakes. 1:52
- Cover with foil and bake 20 minutes, then uncover and grill (broil) 3–5 minutes until golden, watching that it doesn't burn. 2:05
Tip. The cook serves it with pita chips, toasted bread or sliced vegetables; for keto, scoop it up with cucumber, celery or capsicum sticks. Best eaten hot from the oven.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 5%
- Protein 20%
- Fat 75%
Fits keto: 5.5 g net carbs a serve, with 75% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High78%
1.9 µg a serve, mostly from feta cheese (69%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High50%
645 mg a serve, mostly from feta cheese (58%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C High42%
38 mg a serve, mostly from roasted red peppers (84%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High34%
3.8 mg a serve, mostly from feta cheese (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High31%
17 µg a serve, mostly from feta cheese (67%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High27%
0.5 mg a serve, mostly from feta cheese (71%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High27%
0.4 g a serve, mostly from feta cheese (45%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High23%
206 µg a serve, mostly from feta cheese (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source15%
2.2 mg a serve, mostly from olive oil (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source12%
48 µg a serve, mostly from feta cheese (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K Source10%
12 µg a serve, mostly from olive oil (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
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Magnesium7%
31 mg a serve, mostly from feta cheese (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron5%
0.9 mg a serve, mostly from feta cheese (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium4%
200 mg a serve, mostly from roasted red peppers (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D2%
0.5 µg a serve, mostly from feta cheese (62%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.