Light Whipped Feta Dip (With Honey Roasted Figs)
Article

Light Whipped Feta Dip (With Honey Roasted Figs)

Try this light whipped feta dip by Registered Dietician Lauren Marucci (@theperfectpearr) for the perfect appetizer or snack. The sweetness from the figs compliments the feta dip just so well. If you don’t have figs or aren’t a fig person, you can honestly use this dip with anything because it’s so good!

INGREDIENT HIGHLIGHTS – LIGHT WHIPPED FETA DIP & HONEY ROASTED FIGS

  1. Low-fat feta – you can use crumbled or block feta, it doesn’t matter! Fat-free feta would work but it may alter the flavor and texture. Feta cheese is a good source of calcium and phosphorus, which are good for bone health!

  2. Low-fat Greek yogurt – plain Greek yogurt adds some creamy tanginess, as well as protein and probiotics! Like the feta, you can use fat-free but the dip may be a little chalky.

  3. Kefir – kefir is similar to a drinkable yogurt and it’s also a good source of probiotics! If you have any extra from this recipe, I love blending it in smoothies. You could sub skim or low-fat milk in lieu of kefir!

  4. Lemon juice – fresh lemon juice rounds out the flavors and adds a hint of tartness. You can use fresh or bottled!

  5. Seasonings – you want to salt and pepper the dip to taste, but you could add a few dashes of red pepper flakes before or after blending for a little kick!

RECIPE FAQ

What can I put feta dip on?

Honestly, anything! I love spreading it on a piece of baguette or dipping rosemary crackers or pita in it. It also goes really well on avocado toast, with scrambled eggs, or as a dip for veggies!

How do you make whipped feta dip?

Simply combine feta, Greek yogurt, kefir, lemon juice, garlic, and seasonings into a blender or food processor and whip! Before serving, drizzle extra virgin olive oil, sprinkle fresh parsley and/or red pepper flakes, then enjoy!

Do you eat the skin on figs?

Yes! I just wouldn’t eat the stem. You could use fresh or roasted figs with this whipped feta dip (or fig jam)!

INGREDIENTS

FOR THE WHIPPED FETA DIP

  1. 10oz (547g) low-fat feta cheese

  2. 1/2 cup (114g) low-fat plain Greek yogurt

  3. 1/2 cup (129g) plain Kefir or milk

  4. 2 Tbsp fresh lemon juice

  5. 1 clove garlic, minced

  6. Salt & pepper to taste

  7. Optional: extra virgin olive oil (EVOO) for drizzling, fresh parsley and/or red pepper flakes for sprinkling 

FOR THE HONEY ROASTED FIGS

  1. 15 fresh figs (456g)

  2. 2 Tbsp honey

  3. 1 Tbsp olive oil

  4. Sea salt to taste

INSTRUCTIONS

FOR THE WHIPPED FETA DIP

  1. Put all ingredients in a blender or food processor.

  2. Blend on high until smooth and creamy.

  3. Drizzle with EVOO or sprinkle with fresh parsley and red pepper flakes before serving.  Enjoy!

FOR THE HONEY ROASTED FIGS

  1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.

  2. Wash figs and slice in half vertically.

  3. Place face-up on prepared baking sheet.

  4. Drizzle olive oil on top and then sprinkle with sea salt.

  5. Bake for 15 minutes or until soft.

  6. Immediately drizzle with honey once taken out of the oven.

  7. Let cool and then serve with feta dip!

NOTES

  1. You can use skim or low-fat milk in lieu of kefir.

  2. Strawberries, blueberries, apples, pears, or even tomatoes would work well instead of figs!

  3. Store dip in an air-tight container in the refrigerator for up to 5 days.

  4. I don’t recommend freezing the dip as dairy doesn’t always freeze well!

NUTRITION

  1. Serving Size: 2 Tbsp + 1/2 fig

  2. Calories: 77

  3. Sugar: 10

  4. Sodium: 410

  5. Fat: 2

  6. Saturated Fat: 1

  7. Unsaturated Fat: 1

  8. Trans Fat: 0

  9. Carbohydrates: 13

  10. Fiber: 1

  11. Protein: 3

  12. Cholesterol: 5