If I had to choose a favorite from our healthy dips recipes, I think this creamy whipped feta dip might be the winner. The signature tanginess of feta cheese and Greek yogurt is perfectly balanced with the sweetness of balsamic roasted tomatoes and a little kick from black pepper, red pepper flakes, and fresh basil.
And for a dip this creamy and flavorful, you’ll never believe it has 12 grams of protein, 2 grams of fat, and 75 calories per serving! That leaves plenty of room for freshly grilled bread, crostini, or your choice of dipping apparatus.
How to Make Healthy Whipped Feta Dip
You’ll need three components for the creaminess factor:
- Fat Free Crumbled Feta
- Nonfat Greek Yogurt
- Fat Free Cream Cheese
If you have trouble tracking down fat free versions of crumbled feta or cream cheese, go with reduced fat. You should also be able to use other options like sour cream or even dairy free feta, yogurt, and cream cheese.
In addition to the dairy trio, I recommend seasoning your whipped feta with fresh basil, garlic powder, black pepper, and red pepper flakes. Feel free to tweak your seasoning selection to fit your taste. For example, a little lemon juice, air fryer roasted garlic, or Greek seasoning like I used for my Greek ground chicken skillet would be a good fit here.
You’ll definitely need to use a food processor or blender to make this feta spread, as it takes around 2-3 minutes on a high speed to fully whip everything into the creamy feta cheese dip we’re after. That would be one challenging forearm workout if you tried to use a whisk.
How to Make Balsamic Roasted Tomatoes
The recipe calls for cherry or grape tomatoes, but I’d go with cherry or something on the sweeter side if possible. I actually used Texas Two Step Sweet Bite Sized Tomatoes.
I also used an air fryer because it’s peak Texas summer and who wants to turn on the oven? If you go the air fryer route, you’ll need a makeshift foil basket unless you have an air fryer safe baking dish. Or if you want to use your oven, I’ve included notes in the recipe card below.
As far as seasoning goes, the garlic powder makes a return along with a little olive oil, balsamic vinegar, and dried oregano. And similar to the whipped feta itself, you can tweak as you see fit. A little crushed garlic like my air fryer carrot fries call for or a honey drizzle would be nice touches.
Can I make this feta dip without the roasted tomatoes?
If you wanted to skip the roasted tomatoes altogether, you could play around with something like the cherry peppers (aka Peppadew or sweet piquante) I topped my Shake Shack SmokeShack burgers with. They’re pickled, delicious, and you could add them straight from the jar.
What to Serve with Whipped Feta
The world is your oyster when it comes to serving. I sliced up a baguette and some ciabatta bread, brushed them with olive oil, and tossed them in a grill pan. I’m not saying it’s the perfect choice, but it’s the perfect choice. You can also go with store bought crostini or crackers.
For lower calorie dipping, the Joseph’s pita bread I used for the outer layer of my Taco Bell Gordita Crunch copycat would be great. You could even make toasted pita chips with it. You can also find other healthy flatbread options like the Cut Da Carb from my low carb chicken enchiladas. Cut and toast them up like my friend Lillie did for her healthy breakfast nachos.
However you end up serving your whipped feta and roasted tomatoes, tell me about it. Come back and leave a recipe review or comment with your thoughts and dipping tips for other readers. And if you’re looking for more high protein dips, check out my cottage cheese ranch dip or protein queso recipes next.
For the Whipped Feta
- 10 oz Fat Free Crumbled Feta
- 4 oz Fat Free Cream Cheese
- 1/2 C (113g) Fat Free Greek Yogurt
- 4 Basil Leaves
- 1/2 tsp Red Pepper Flakes
- 1/2 tsp Garlic Powder
- 1/4 tsp Black Pepper
For the Roasted Tomatoes
- 8 oz Cherry or Grape Tomatoes
- 1 Tbsp Olive Oil
- 1/2 Tbsp Balsamic Vinegar
- 1/2 tsp Garlic Powder
- 1/2 tsp Dried Oregano
- Pinch of Salt and Pepper
- Toss the tomatoes in the olive oil and balsamic vinegar before seasoning.
- Line an air fryer basket with foil and air fry the tomatoes at 350ºF for 12-15 minutes or until the tomatoes are soft and begin to wrinkle. You can also oven roast for 20-25 minutes in a baking dish or quarter sheet pan.
- For the whipped feta, add all the ingredients to a food processor. Blend on low for 30-60 seconds before scraping the sides and blending on high for another 2- 3 minutes. It should be smooth with no lumps of feta remaining.
- Top the whipped feta with the roasted tomatoes and juices. Top with fresh basil or parsley and serve with grilled bread or crackers.
Nutrition Information:Yield: 8 Serving Size: about 3 oz
Amount Per Serving: Calories: 75Total Fat: 2gCarbohydrates: 4gProtein: 12g