Whipped Feta Dip with Zaatar Roasted Courgettes
A Healthy Whipped Feta Dip Recipe
Whipped feta dips have taken the internet by storm for good reason - and you don’t have to miss out if you’re following the low FODMAP diet! When tested, feta only showed trace amounts of FODMAPs making it the perfect base for a creamy, scoopable summer dip recipe (come rain or shine!) If you are able to tolerate lactose well you can sub in regular cream cheese and yogurt here and don’t be put off by the honey - the amount listed is well within recommended limits and adds just a hint of sweetness to the tangy feta.
Ingredients
1 ½ medium courgettes
1 tablespoon zaatar
2 tablespoons olive oil
200g feta, crumbled
200g lactose free cream cheese
100g lactose free Greek yogurt
2 teaspoons honey
½ lemon
For the crispy spring onions:
1 big bunch of spring onions, green tops only
3 tablespoons olive oil
½ teaspoon aleppo pepper
Method
- Heat the oven to 200C, 180C. Chop the courgettes into very small chunks and tumble onto a baking tray. Sprinkle over the zaatar, drizzle over the olive oil, season well and toss together to combine. Shuffle the courgettes around so that they’re in a single layer and place in the oven to roast for 20-25 minutes, or until soft in the middle and golden at the edges.
- Add the feta, cream cheese, yogurt and honey to a large bowl, along with a generous squeeze of lemon juice. Season with salt and pepper and whisk together to combine.
- Chop the spring onion tops into thin strips and then chop those strips in half. In a small saucepan with tall sides, heat the olive oil. When glossy, add in the spring onions - be careful as they will splatter a little - and cook for 2-3 minutes, or until crisp. Using a slotted spoon, remove the spring onions from the oil and place on a paper towel lined plate to drain.
- Spoon the feta mixture into a shallow serving bowl and create swooshes using the back on your spoon for the toppings to nestle. Spoon over the roasted courgettes, drizzle over the spring onion top oil and sprinkle over the crispy onion tops. Finish with a sprinkle of aleppo pepper flakes and serve.
A Delicious Low FODMAP Side Dish
This whipped feta dip is the perfect summer snack food, ideal for BBQ sides or party dips - it's sure to be a crowd pleaser that everyone can enjoy (even those eating low FODMAP for IBS).
related recipes
Inspired by Parkin, a syrupy ginger cake traditionally had on Bonfire night in the North of England, this bundt cake is a no less delicious gluten-free and lower FODMAP alternative. Instead of higher FODMAP golden syrup and treacle, I’ve used the sweet syrup from a stem ginger jar to get that unctuous texture, along with ground walnuts, dark brown sugar and olive oil.
To ensure maximum ginger flavour there are four! types of ginger - stem, ground, fresh and crystallised - while cinnamon and garam masala give the cake warmth and a little extra spice.
I love serving this cake topped with a spoonful of yogurt or crème fraiche.
Great for breakfast or as a snack during the day, this smoothie is packed with goodness. If you have a sweet tooth, feel free to add a teaspoon of honey to taste. This recipe makes 4 servings, so this delicious smoothie can be meal prepped for easy low FODMAP weekday breakfasts.
This is a delicious summer salad that is low FODMAP and gluten free. If you wanted, you could remove the goats cheese to make it vegan, or alternativly add some grilled chicken to boost the protein content if you like!
This is a very speedy cake to throw together once the sweet potato is cooked, and it’s low FODMAP friendly, and dairy and gluten free. It can be vegan and egg-fee too if you use an egg substitute such as a flax egg or commercial egg alternative.
You can serve it by itself, or with a spoonful of yogurt or low FODMAP friendly yogurt substitute.
I hope you like it!
more recipes: Ibs + Low Fodmap
Inspired by Parkin, a syrupy ginger cake traditionally had on Bonfire night in the North of England, this bundt cake is a no less delicious gluten-free and lower FODMAP alternative. Instead of higher FODMAP golden syrup and treacle, I’ve used the sweet syrup from a stem ginger jar to get that unctuous texture, along with ground walnuts, dark brown sugar and olive oil.
To ensure maximum ginger flavour there are four! types of ginger - stem, ground, fresh and crystallised - while cinnamon and garam masala give the cake warmth and a little extra spice.
I love serving this cake topped with a spoonful of yogurt or crème fraiche.
Great for breakfast or as a snack during the day, this smoothie is packed with goodness. If you have a sweet tooth, feel free to add a teaspoon of honey to taste. This recipe makes 4 servings, so this delicious smoothie can be meal prepped for easy low FODMAP weekday breakfasts.
This is a delicious summer salad that is low FODMAP and gluten free. If you wanted, you could remove the goats cheese to make it vegan, or alternativly add some grilled chicken to boost the protein content if you like!
This is a very speedy cake to throw together once the sweet potato is cooked, and it’s low FODMAP friendly, and dairy and gluten free. It can be vegan and egg-fee too if you use an egg substitute such as a flax egg or commercial egg alternative.
You can serve it by itself, or with a spoonful of yogurt or low FODMAP friendly yogurt substitute.
I hope you like it!
All the flavours of a hot cross bun, in rich, buttery no-bake cheesecake form. This recipe turned out even better than I could have imagined and I especially love how the tart orange marmalade peeks through the creamy vanilla filling, enticing you to find out what’s below.
In baking, lactose free cream and cream cheese don’t always work in the same way as their regular counterparts. Rather than fighting that fact, I’ve used regular double cream in this cheesecake recipe, within the low FODMAP limit, which is what allows the cheesecake to set without the need for gelatine or something similar. Chilling overnight is really important too and if the filling ever feels like it could do with some extra setting power, a quick freezer stint always works.
This chocolate torte is Low FODMAP friendly and naturally gluten free, but doesn't compriise on taste! The berries and almonds bring an extra depth of flavour, ensuing this will be a crowd pleaser recipe.
If you like this recipe, you can double to make two batches as it freezes really well.
Field Doctor chef Matt Williamson has created a delicious new cookie recipe that is both gluten-free and low FODMAP. Ground almonds and brown rice flour form the foundation, providing a delightful blend of health-conscious ingredients.
Brown rice flour contains good amounts of vitamin B6, phosphorous, selenium, and magnesium, not to mention a healthy dose of antioxidants that can protect cells against oxidative damage.
Almonds provide fibre and protein, as well as micronutrients such as iron and vitamin E.
Enjoy!
Field Doctor are proud to present this delightfully nutty and fruity low FODMAP loaf by Emma Hatcher from 'She Can't Eat What'.
Did you know that fresh cranberries are low FODMAP up to 50g per serving? And that most importantly, they’re delicious baked into a cake? Tart, tangy and sweet, they’re dotted throughout this loaf, alongside nutty pecans and flecks of citrus zest, turning it into something really festive and special.
browse our ranges.
choose from one of our ranges or personalise your own menu from 60+ meals.
- low FODMAP
- eat well, live well programme
- gluten free
- high protein
- weight management
- ibs
- lowest calorie
- lower carbs
- mediterranean
- smaller range
- pcos
- lean + lighter
- menopause
- heart healthy
- plans
- full menu
- gift cards
- take the quiz