Recipes | Appetizers

Low FODMAP Baked Feta with Honey, Walnuts & Thyme

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Looking For An Easy Low FODMAP Appetizer? Make Baked Feta!

I ate dairy-free for over 25 years – and it turned out that I didn’t have to! It turned out that I react to lactose, not dairy itself. Think you cannot have this baked feta?

Confused? Read our article, Lactose, Dairy & The Low FODMAP Diet for the full explanation.

In brief, the low FODMAP diet is NOT a dairy-free diet. This recipe for Baked Feta with Honey, Walnuts & Thyme is not only low FODMAP and allowed, even on the Elimination phase, but it is DELICIOUS!

overhead image of low FODMAP Baked Feta with Honey, Walnuts & herbs

Baked Feta is Low FODMAP – And Simple

We also have a recipe for Baked Feta with Olives & Sun-Dried Tomatoes and truly, both recipes are really more like descriptions of how to assemble the dish; they are barely full-fledged recipes. Anyone can make our baked feta recipes – even non-cooks.

And, the thing is, these are so elegant and tasty that no one will know these are “diet” food! FODMAPers and everyone else loves these.

Makes This for Guests – Or Just Yourself

Read the recipe through and look at the pictures and you will see that our Low FODMAP Baked Feta with Honey, Walnuts & Thyme is fancy enough for a party but actually easy enough to whip up on a week night – for a “party” of one or two!

You might notice in our images that I have shown fresh thyme as well as fresh oregano. Feel free to try either, or both!

overhead image of baked feta with honey and walnuts and thyme in a cast-iron pan

Feta: Cow, Sheep, Goat – or a Combo

Feta cheese can be found made from cow’s milk, sheep’s milk, goats’ milk and sometimes even blends. All of them are low enough in lactose to be considered low FODMAP in portions of 40 grams, which is about 3 Australian tablespoons.

Not only that, but only trace amounts of FODMAPs were found in this cheese.

I am partial to sheep’s milk feta, but you can use whatever kind you like.One caveat: they vary hugely, not only in flavor, but especially in texture and saltiness. As you can see by the images, you need a feta that slices nicely into slabs, so do not choose one that is too soft and crumbly.

overhead image of baked feta with honey and walnuts and thyme in a cast-iron pan
5 from 4 votes

Low FODMAP Baked Feta with Honey, Walnuts & Thyme

Low FODMAP Baked Feta with Honey, Walnuts & Thyme is simple to prepare. In small amounts you CAN have honey and this recipe uses it to great effect. A salty and sweet combo!

Makes: 6 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson

Ingredients:

  • 8 ounces (225 ) firm feta cheese, drained well
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon honey
  • 2 tablespoons chopped toasted walnuts
  • 1 teaspoon fresh thyme leaves
  • Freshly ground black pepper
  • Low FODMAP crackers or slices of toasted low FODMAP baguette

Preparation:

  1. Position rack in middle of oven. Preheat oven to 400°F/200°C.
  2. Slice feta into slabs about 1/2-inch (12 mm) thick. Place one slab in a small oven-proof dish, drizzle with a little olive oil and honey, sprinkle with some nuts, thyme and black pepper. Repeat with remaining ingredients, stacking the feta slabs on top of the previous one in a slightly overlapping fashion (refer to images).
  3. Bake for about 10 minutes or until the cheese is hot and softened. Serve immediately with crackers or bread.

Tips

  • Feta can be made from cow's milk, sheep or goat's milk or combinations. The texture can range from creamy to firm and the saltiness level can vary hugely. Taste ahead of time and use a feta that you love and adjust seasoning accordingly.
Course: Appetizer, Snack
Cuisine: American

Nutrition

Calories: 132kcal | Carbohydrates: 5g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 1g | Sugar: 4g | Vitamin A: 15IU | Vitamin C: 0.5mg | Iron: 0.1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

Low FODMAP Recipes Created Just For You!

We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.

Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.

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