Greek · snack, side
Creamy Greek Whipped Feta Dip
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Keto (3.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Feta whipped with Greek yoghurt, lemon and olive oil: about 3 g of net carbs and 8 g of protein a serve, rich in vitamin B12 and a source of calcium, with no added sugar. Serve with vegetables to keep it light.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
Tap a time to watch that step in the video.
- Crumble the feta into a food processor, add the grated garlic and the Greek yoghurt, and blend until very smooth. 0:29
- Add the lemon juice and olive oil and blend again until creamy and whipped. 1:34
- Spread the dip in a shallow bowl, drizzle with a little olive oil, sprinkle with oregano and scatter over chopped Kalamata olives. 2:01
- Serve with raw vegetables, crackers or toasted bread. Leftovers keep 4–5 days in the fridge.
Tip. Sheep's milk feta whips smoothest. Roasted garlic gives a milder flavour. Other toppings the cook suggests: harissa, chopped pistachios, pine nuts, chilli flakes or sun-dried tomatoes.
The method is a summary in our words — the video shows every step.
One portion, ⅓ cup (about 80 g), gives you 1 of 6
Where the energy comes from one serve
- Net carbs 7%
- Protein 17%
- Fat 76%
Fits keto: 3.3 g net carbs a serve, with 76% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High36%
0.9 µg a serve, mostly from sheep's milk feta cheese (75%). 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 Source17%
226 mg a serve, mostly from sheep's milk feta cheese (83%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium Source16%
8.6 µg a serve, mostly from sheep's milk feta cheese (67%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc Source12%
1.3 mg a serve, mostly from sheep's milk feta cheese (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source11%
0.2 mg a serve, mostly from sheep's milk feta cheese (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 Source10%
0.2 g a serve, mostly from sheep's milk feta cheese (63%). 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.
Show the other 9
Vitamin A7%
60 µg a serve, mostly from sheep's milk feta cheese (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E7%
1.1 mg a serve, mostly from olive oil (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K4%
4.9 µg a serve, mostly from olive oil (55%). 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.
Folate4%
17 µg a serve, mostly from sheep's milk feta cheese (73%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron3%
0.5 mg a serve, mostly from sheep's milk feta cheese (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium3%
11 mg a serve, mostly from sheep's milk feta cheese (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium2%
70 mg a serve, mostly from plain Greek yoghurt (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C2%
2.1 mg a serve, mostly from fresh lemon juice (91%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.2 µg a serve, mostly from sheep's milk feta cheese (100%). 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
You might also like
Greek Fava (Yellow Split Pea Dip)Greek · 171 kcal · 5.5 g protein
Mediterranean White Bean Dip with Feta and Sun-Dried TomatoGreek · 222 kcal · 7.5 g protein
Bouyourdi (Greek Baked Feta and Tomato Dip)Greek · 426 kcal · 21 g protein
Chopped Greek Salad with Romaine and AvocadoGreek · 200 kcal · 5.1 g protein
Greek Marinated Feta and Olives with HerbsGreek · 264 kcal · 4.2 g protein
Horiatiki: Traditional Greek Village SaladGreek · 177 kcal · 5.5 g protein
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.