When you think of Mediterranean cuisine, what comes to mind? Likely, you imagine sun-kissed shores, vibrant olive groves, fresh vegetables, and an endless variety of delicious cheeses. Among these elements, feta cheese holds a special place. Feta, a crumbly, tangy cheese, has become synonymous with Greek cuisine, but it is also beloved across the Mediterranean region. Combining feta cheese with olives, sun-dried tomatoes, and aromatic herbs brings the flavors of the Mediterranean to your table with minimal effort and maximum taste.
This recipe for Baked Feta with Olives and Sun-Dried Tomatoes is the perfect representation of Mediterranean simplicity and elegance. With just a handful of ingredients, you can create a dish that is flavorful, nutritious, and visually stunning. It’s versatile enough to serve as an appetizer, side dish, or even a light main course, depending on how you pair it. And the best part? It takes only a few minutes to prepare and can be customized in many different ways to suit your preferences.
In this blog, we will explore the history and significance of the key ingredients, share the recipe itself, provide detailed tips on preparation, and offer some exciting variations. By the end of this post, you’ll not only know how to make baked feta but also understand why this dish is a beloved staple in Mediterranean homes.
For another savory dish perfect for gatherings, check out the guide to what’s the difference between a Stromboli and a Calzone. These dishes offer delicious handheld options similar to baked feta, perfect for casual meals or parties.
The Mediterranean Diet and Its Benefits
Before diving into the recipe, it’s worth noting the context of Mediterranean cuisine. The Mediterranean diet is widely considered one of the healthiest in the world, praised for its emphasis on fresh vegetables, healthy fats (like olive oil), whole grains, and lean proteins. This way of eating is not just about the food itself but also about a lifestyle that encourages moderation, community, and enjoying meals with loved ones.
Feta cheese, olives, and sun-dried tomatoes are all ingredients deeply rooted in the Mediterranean diet. These ingredients are rich in nutrients and health benefits:
- Feta Cheese: This cheese is high in protein and calcium, making it great for bone health. It also contains beneficial probiotics that support gut health. While feta is somewhat high in sodium, when consumed in moderation, it fits well into a balanced diet.
- Olives: Olives are packed with healthy fats, particularly monounsaturated fats, which are known to support heart health. They also contain antioxidants that help fight inflammation in the body.
- Sun-Dried Tomatoes: Tomatoes, especially in their concentrated, sun-dried form, are rich in vitamins (such as vitamin C and K), minerals, and antioxidants like lycopene, which is linked to reduced risks of certain diseases.
Together, these ingredients not only taste delicious but also contribute to a nutritious meal. Now that we understand the health benefits of this dish, let’s explore the history of its key components.
The History of Feta Cheese, Olives, and Sun-Dried Tomatoes
Feta cheese has been produced in Greece for centuries, and it remains a cornerstone of Greek cuisine today. The name “feta” comes from the Italian word for “slice,” referring to the way the cheese is cut during production. Traditionally, feta is made from sheep’s milk or a combination of sheep and goat’s milk, giving it a distinctive tang and creaminess. It’s an essential component of many Greek dishes, including the famous Greek salad.
Feta’s history is intertwined with that of Greek shepherds, who would often make cheese from the milk of their sheep as a way to preserve excess milk. The cheese was stored in brine, which not only preserved it but also gave feta its characteristic salty flavor. This method of preservation made feta a valuable food source for Greek communities, especially in times of scarcity.
Olives are another ancient food with a long history in Mediterranean cuisine. Olive trees have been cultivated for over 6,000 years, and the fruit is a symbol of peace and prosperity in many cultures. Olives are eaten both fresh and preserved, often in brine, and are pressed to make olive oil, which is one of the most important ingredients in Mediterranean cooking. Kalamata olives, in particular, are known for their deep purple color and rich flavor, making them an excellent choice for this recipe.
Sun-dried tomatoes have been a way of preserving the bountiful harvests of summer tomatoes for centuries. Drying tomatoes under the sun concentrates their flavors, making them sweet, tangy, and slightly chewy. In regions like southern Italy and Greece, sun-dried tomatoes are a pantry staple, used to add depth of flavor to various dishes throughout the year.
These three ingredients—feta, olives, and sun-dried tomatoes—are integral to the culinary traditions of the Mediterranean and come together beautifully in this baked feta dish.
Baked Feta: A Simple Yet Sophisticated Dish
At its core, baked feta is a simple dish. A block of feta is placed in a baking dish, topped with olives, sun-dried tomatoes, and a drizzle of olive oil, and then baked until the cheese softens and becomes creamy. The high heat enhances the flavors of the cheese, while the olives and tomatoes release their oils and juices, creating a delicious, savory topping. The result is a warm, gooey, and flavorful dish that is perfect for dipping with crusty bread.
One of the things that makes this dish so appealing is its versatility. You can serve it as part of a Mediterranean mezze platter, as an appetizer at a dinner party, or even as a light lunch. It pairs well with fresh vegetables, pita bread, or crackers, and can be customized with various herbs and spices.
Let’s take a look at the recipe in detail.
Baked Feta with Olives and Sun-Dried Tomatoes Recipe
Ingredients:
- 200g block of feta cheese
- 1/4 cup Kalamata olives, halved
- 1/4 cup sun-dried tomatoes, chopped
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional)
- Freshly ground black pepper to taste
- Fresh parsley, chopped (for garnish)
- Crusty bread or pita, for serving
If you enjoy sweet and savory combinations, try pairing this dish with a fresh fruit-based dessert like this strawberry shortcake ice cream recipe to balance the savory richness of the baked feta.
Instructions:
- Preheat the Oven: Preheat your oven to 375°F (190°C). This temperature is ideal for softening the feta without causing it to melt completely.
- Prepare the Baking Dish: Place the block of feta in a small oven-safe dish. Arrange the halved olives and chopped sun-dried tomatoes around the cheese.
- Season the Dish: In a small bowl, mix together the olive oil, minced garlic, oregano, and red pepper flakes (if using). Drizzle this mixture evenly over the feta, olives, and tomatoes. Add a few grinds of fresh black pepper to season.
- Bake: Place the dish in the preheated oven and bake for 15–20 minutes, or until the feta becomes soft and golden on the edges. The olives and sun-dried tomatoes will also become warm and release their flavors into the olive oil.
- Garnish and Serve: Remove the dish from the oven and sprinkle with freshly chopped parsley. Serve immediately with crusty bread or pita for dipping. The bread will soak up the olive oil, juices, and melted feta, making every bite incredibly flavorful.
Tips for Perfect Baked Feta
Even though this recipe is simple, there are a few tips that can help ensure your baked feta turns out perfect every time:
- Use a Block of Feta: Always opt for a block of feta cheese rather than pre-crumbled feta. The block will hold its shape as it bakes, becoming soft and creamy. Pre-crumbled feta often lacks the moisture and flavor needed for baking.
- High-Quality Ingredients: Since there are so few ingredients, their quality really matters. Choose good-quality Kalamata olives and sun-dried tomatoes for the best flavor. If possible, use extra virgin olive oil as well.
- Don’t Overbake: Keep an eye on the feta while it’s in the oven. You want it to be soft and golden but not completely melted. Overbaking can cause the cheese to dry out.
- Herb Substitutions: If you don’t have oregano on hand, feel free to substitute with other Mediterranean herbs like thyme or rosemary. Fresh herbs like basil or dill can also be used as a garnish for a burst of fresh flavor.
Creative Variations of Baked Feta
One of the best things about this recipe is how customizable it is. Below are a few variations you can try to suit your taste or make the dish more unique:
- Add Roasted Vegetables: Try adding roasted red peppers, artichoke hearts, or cherry tomatoes to the dish for extra flavor and texture. The vegetables will roast alongside the feta, becoming soft and caramelized.
- Spice It Up: If you enjoy spicy food, increase the amount of red pepper flakes or add a drizzle of hot honey after baking for a sweet-and-spicy contrast.
- Citrus Twist: Add thin slices of lemon or orange to the dish before baking. The citrus will caramelize in the oven, adding a bright and tangy flavor that pairs well with the rich cheese and olives.
- Top with Nuts: For a bit of crunch, sprinkle some toasted pine nuts or walnuts over the dish after baking. The nuts add texture and complement the creaminess of the feta.
- Different Cheese Options: While feta is traditional, you can experiment with other cheeses. Try using halloumi, goat cheese, or even a soft ricotta for different flavor profiles and textures.
Nutritional Information and Health Benefits
As mentioned earlier, this dish fits well into a healthy, balanced diet. Let’s break down the nutritional profile of some of the key ingredients:
- Feta Cheese: Feta is lower in fat and calories compared to many other cheeses, but it’s still rich in essential nutrients like calcium and protein. A 100g serving of feta contains about 264 calories, 21g of fat, and 14g of protein. While it’s high in sodium, it’s also an excellent source of vitamins and minerals.
What is Feta Cheese? – Feta Cheese Origins and Varieties (Link to a Wikipedia page providing information about feta cheese).
- Kalamata Olives: These olives are rich in monounsaturated fats, which are beneficial for heart health. They’re also a source of fiber, iron, and copper. A 100g serving of Kalamata olives contains about 115 calories and 10g of fat, but it’s also packed with antioxidants.
Where to buy authentic Kalamata Olives – Shop for Kalamata Olives (Link to a reputable online store for purchasing Kalamata olives).
- Sun-Dried Tomatoes: Sun-dried tomatoes are a concentrated source of vitamins and minerals, especially vitamin C, potassium, and lycopene. Lycopene is a powerful antioxidant that has been linked to reduced risks of certain cancers and heart disease.
This combination of ingredients makes baked feta not only delicious but also nutritious, offering a variety of health benefits when consumed in moderation.
Serving Suggestions
While baked feta can easily stand on its own as an appetizer, there are several ways you can serve it to create a complete Mediterranean-inspired meal:
- Mezze Platter: Create a mezze platter with a variety of small dishes. Include hummus, baba ganoush, tzatziki, marinated vegetables, and plenty of pita or flatbread. The baked feta will add a rich, flavorful component to this assortment of appetizers.
- Alongside a Fresh Salad: Pair the baked feta with a crisp salad of mixed greens, cucumbers, and cherry tomatoes. The creamy feta and briny olives will complement the fresh vegetables beautifully.
- With Grilled Meats or Seafood: Serve the baked feta as a side dish to grilled chicken, lamb, or fish. The Mediterranean flavors of the feta and olives will enhance the natural flavors of the grilled meats or seafood.
- Topping for Pasta or Pizza: Use the baked feta as a topping for pasta or pizza. Toss the feta, olives, and sun-dried tomatoes with cooked pasta for an easy and flavorful meal, or scatter the mixture over a pizza before baking for a Mediterranean twist.
Conclusion
Baked Feta with Olives and Sun-Dried Tomatoes is a dish that embodies everything wonderful about Mediterranean cuisine. It’s simple, nutritious, and packed with bold, fresh flavors. Whether you’re serving it as part of a mezze platter, pairing it with a salad, or enjoying it with crusty bread, this dish is sure to impress.
The combination of tangy feta, briny olives, and sweet sun-dried tomatoes is irresistible, and once you try it, you’ll understand why this dish has become so popular. Not only is it easy to prepare, but it’s also highly adaptable, allowing you to get creative with different herbs, vegetables, and spices.
So next time you’re looking for a quick and delicious dish that transports you to the sun-drenched Mediterranean coast, reach for this baked feta recipe. It’s guaranteed to become a favorite in your kitchen!
