Funny thing is, ever since I started living in Greece, I rarely get the chance to eat grilled feta—even though when I used to visit as a tourist, I’d have it almost every single meal!
Grilled feta is incredibly simple to make, BUT every ingredient has to be top-notch! To make great grilled feta, you need high-quality feta, excellent Greek olive oil, and perfectly ripe vegetables.
⏱️ Prep & Cook Time
- Prep time: 10 minutes
- Cook time: 25 minutes at 200°C (indirect heat)
- Total: 35 minutes
🧾 Ingredients
- 4 blocks of 100 g feta cheese
- 2 large onions
- 2 bell peppers (any color)
- 4 tomatoes
- Dried herbs: marjoram, thyme, oregano…
- 50 ml high-quality olive oil
👨🍳 Instructions
- Place the feta blocks in an oven-safe dish or heatproof foil packet.
- Cut the tomatoes, onions, and peppers into large chunks and arrange them around the feta.
- Drizzle everything with olive oil and generously sprinkle with dried herbs.
- Seal the dish or foil packet tightly with a lid or aluminum foil.
- Preheat your BBQ to 200°C for indirect cooking.
- Place the dish on the grill, close the lid, and cook for 25 minutes.
🍷 Serving & Pairings
Serve directly in the cooking dish, with warm pita bread or slices of grilled country-style bread. A squeeze of fresh lemon juice or a few Kalamata olives on the side will boost the flavors even more. This recipe also works beautifully as part of a mezze spread with tzatziki or eggplant dip.
🥗 Dietary Variations
- For a lighter version: use reduced-fat feta or pure sheep’s milk feta.
- For a vegan version: replace feta with firm tofu marinated in lemon juice, oregano, and olive oil.
- For a higher-protein version: add chickpeas or white beans around the vegetables.
🔍 Nutrition Facts per Serving (1 block of feta + vegetables)
| Nutrient | Amount |
|---|---|
| Calories | 440 kcal ⚪ |
| Total Fat | 37 g |
| … Saturated Fat | 15 g |
| … Omega-3 | 0.2 g |
| Carbohydrates | 8 g |
| … Sugars | 6 g |
| Fiber | 2.2 g |
| Protein | 11 g |
| Cholesterol | 50 mg |
| Sodium | 2.5 g |
| Calcium | 320 mg |
| Iron | 0.7 mg |
| Vitamin B12 | 0.7 µg |
*DV: Daily Values based on a 2,000-calorie diet (8400 kJ)
🧬 Health Insights– Cancer + Diabetes
Yes, overall, this recipe is healthy and Mediterranean. The feta provides protein and calcium, the vegetables are rich in fiber, antioxidants, and vitamins, and the high-quality olive oil adds heart-healthy monounsaturated fats. It fits well into a balanced diet, especially when served with vegetables and a whole grain side.
🧬 Click to expand
🧬 Cancer Analysis
The main ingredients—feta, vegetables, olive oil, and herbs—pose no known risk of carcinogenic compound formation. No high-temperature direct cooking (like open-flame grilling) is involved. Moreover, herbs and vegetables are associated with protective effects in numerous studies.
Conclusion: Low cancer risk, especially with controlled indirect cooking.
🩸 Diabetes Analysis
This recipe has a very low glycemic index. The vegetables provide fiber that slows down sugar absorption. Feta contains some salt and saturated fat, which should be moderated in cases of hypertension or dyslipidemia, but the portion is modest.
Conclusion: A very good option for people with diabetes, as long as white bread is not consumed excessively alongside.
💡 Health Summary
✅ Low in simple carbohydrates
✅ Rich in fiber and micronutrients
✅ Minimally processed
⚠️ To be limited by individuals on a low-sodium diet
Health tip: Serve this dish with raw or steamed green vegetables and a low-GI starch (quinoa, sweet potato, etc.).
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