Low FODMAP Baked Feta with Cherry Tomatoes

Ingredients

MAKE GLUTEN FREE

Servings:

BAKED FETA

2   garlic infused oil*
200   feta
200   cherry tomato
20   black Spanish pitted olives (optional)*
0.25   dried oregano*
1   salt & pepper
1   dried chilli flakes (optional)*
1   fresh basil (finely chopped, add before serving)
1   fresh chives (finely chopped, add before serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Baked Feta with Cherry Tomatoes

Last updated Mar 5th, 2022

PREP IN 5 MIN
COOKS IN 25 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Side Dishes, Snacks, Vegetarian Options

This low FODMAP baked feta and cherry tomato dish is a perfect example of how super simple ingredients can create an absolutely droolworthy dish. It has juicy blistered tomatoes, hints of herby goodness, and creamy chunks of feta.

We LOVE scooping the baked feta and cherry tomatoes onto low FODMAP toasted bread or our favourite rice crackers.

FODMAP notes: Just make sure you divide this dish into the recommended number of serves to keep it within low FODMAP recommendations.

Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for cherry tomatoes.

  • Gluten Free
  • Low FODMAP
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

BAKED FETA

2   garlic infused oil*
200   feta
200   cherry tomato
20   black Spanish pitted olives (optional)*
0.25   dried oregano*
1   salt & pepper
1   dried chilli flakes (optional)*
1   fresh basil (finely chopped, add before serving)
1   fresh chives (finely chopped, add before serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 251
Fat 21.6g
Saturates 11.3g
Protein 7.7g
Carbs 6.7g
Sugars 6.5g
Fibre 1.1g
Salt 0.7g
Iron 0.6mg
Calcium 262.1mg
Calories 251
Fat 21.6g
Saturates 11.3g
Protein 7.7g
Carbs 6.7g
Sugars 6.5g
Fibre 1.1g
Salt 0.7g
Iron 0.6mg
Calcium 262.1mg
Calories 251
Fat 21.6g
Saturates 11.3g
Protein 7.7g
Carbs 6.7g
Sugars 6.5g
Fibre 1.1g
Salt 0.7g
Iron 0.6mg
Calcium 262.1mg
    | | |
  1. Preheat the oven to 200ºC (390ºF) fan bake function.
  2. Drizzle half of the garlic infused oil over the bottom of a small roasting dish. Place the feta into the middle of the dish and arrange the cherry tomatoes and black olives (if using) around the feta. Sprinkle over the oregano, chilli flakes/red pepper flakes (if using), and season with a couple of grinds of black pepper and salt. Drizzle the remaining garlic infused oil over the tomatoes, olives and feta. Gently mix the tomatoes and olives so they are well covered.
  3. Place the roasting dish into the middle of the oven and bake for 20 minutes. Then shift the wire rack to the top of the oven and grill/broil the dish on high for 5 minutes (keep an eye on the dish) until the cherry tomatoes are slightly blackened and the feta is golden.
  4. Remove the dish from the oven and sprinkle over the chopped chives and basil. Season with more black pepper to taste. Break up the feta and scoop the delicious mixture onto slices of low FODMAP bread or plain rice crackers.

Buying Tips

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Check your dried chilli flakes do not contain onion or garlic powder.

Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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