Whipped Feta & Roasted Tomato Protein Bowl (Low-Carb)

This recipe highlights the culinary concept of temperature contrast, pairing cold, aerated dairy with warm, blistered vegetables. By blending feta with Greek yogurt, we reduce the sodium intensity of the cheese while creating a stable, protein-rich emulsion that mimics a heavy cream sauce. The high-heat roasting of the tomatoes triggers the Maillard reaction, intensifying their sweetness and providing necessary acidity to cut through the richness of the dairy fat.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 20 Min
• Total Time: 30 Min
• Yield: 2 Servings
• Calories: 310 kcal per serving

Ingredients:

The Roasted Topping

• 2 cups Cherry Tomatoes
• 1 tbsp Olive Oil
• 1 tsp Balsamic Glaze
• 2 cloves Garlic, smashed
• Fresh Thyme or Oregano

The Whipped Feta Base

• 1 cup Feta Cheese, crumbled
• 1/2 cup Plain Greek Yogurt (5% fat is best for creaminess)
• 1 tsp Lemon Zest
• 1 tbsp Extra Virgin Olive Oil

Preparation Steps:

1. Roasting the Tomatoes

1. Preheat your oven to 400°F (200°C).
2. On a parchment-lined baking sheet, toss the cherry tomatoes and smashed garlic cloves with olive oil and balsamic glaze.
3. Roast for 15–20 minutes until the tomatoes are blistered and have released their natural juices.

2. Whipping the Feta

4. While the tomatoes roast, place the crumbled feta, Greek yogurt, lemon zest, and olive oil into a food processor or high-speed blender.
5. Blend for 1–2 minutes until the mixture is light, airy, and completely smooth. For the best emulsion, ensure the feta is at room temperature before blending.

3. Assembling the Bowl

6. Divide the whipped feta mixture between two shallow bowls. Use the back of a spoon to create a “well” in the center.
7. Carefully spoon the warm, roasted tomatoes and their pan juices directly into the center of the cold feta.
8. Finish the dish with a crack of fresh black pepper and a sprig of fresh herbs. Serve immediately to maximize the temperature contrast.

Expert Tips:

• Consistency Control: Feta blocks vary in moisture content. If the whipped mixture feels too stiff or grainy, add one tablespoon of cold water or additional Greek yogurt while blending to loosen the emulsion.
• Serving Suggestion: This dish is designed as a dip-style bowl. Serve with toasted sourdough for a complete meal, or sliced cucumbers and bell peppers for a keto-friendly option.