Tomato-Cucumber Salad with Whipped Feta

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The feta and cream cheese whip up into a smooth and creamy dip topped with summer-ripe tomatoes and cucumber. Each bite keeps you coming back for more! Opt for feta in brine for the best texture, as pre-crumbled feta tends to lack moisture and can make the dip grainy.

Active Time:
20 mins
Total Time:
20 mins
Servings:
8
the ingredients to make the Tomato-Cucumber Salad Over Whipped Feta

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum

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Ingredients

Original recipe (1X) yields 8 servings

  • 1 (6-ounce) package feta cheese in brine, drained and crumbled (about 1 1/2 cups)

  • 1/3 cup reduced-fat cream cheese

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 large clove garlic

  • 1 tablespoon cold water

  • 2 tablespoons grated lemon zest plus 1/2 teaspoon, divided

  • 2 teaspoons lemon juice

  • 1/2 teaspoon dried mint

  • 1/4 teaspoon ground pepper

  • 4 small tomatoes, quartered (about 1 cup)

  • 2 medium Persian cucumbers, chopped (about 1 cup)

  • 1/4 cup sliced red onion

  • 2 tablespoons roughly torn fresh mint leaves

  • 24 multigrain pita chips

Directions

  1. Combine feta, cream cheese, 1 tablespoon oil and garlic in a food processor; process until very smooth, 2 to 3 minutes, stopping to scrape down sides as needed. With the processor running, slowly stream cold water and lemon juice through the chute; process until the mixture is lighter in texture and appears whipped, about 1 minute, stopping to scrape down sides as needed. Transfer the whipped feta to a bowl; cover and refrigerate until ready to serve (up to 2 days).

    a photo of making the whipped feta in the food processor

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum

  2. Whisk 2 tablespoons lemon zest, dried mint, pepper and the remaining 1 tablespoon oil in a medium bowl until well combined. Stir in tomatoes, cucumbers, onion and mint leaves; toss to coat.

    a photo of the chopped vegetables in a bowl

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum

  3. Arrange the tomato and cucumber salad over the whipped feta. Sprinkle with the remaining 1/2 teaspoon lemon zest. Serve with pita chips.

    a recipe photo Tomato-Cucumber Salad Over Whipped Feta

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum

To make ahead

Prepare whipped feta (Step 1); cover and refrigerate for up to 2 days.

Frequently Asked Questions

  • Is this recipe good for you?

    Tomatoes, cucumbers, onion, mint and olive oil all have powerful plant compounds that can help reduce inflammation in your body. The whole-wheat pita chips also add fiber and some anti-inflammatory compounds, as well. Feta is a saltier cheese, so if you’re watching your sodium intake, be cognizant of how much of it you’re eating. Whipping the feta and cream cheese—both of which add a little bit of calcium and protein—makes it easier to grab less of the dip on your pita chip since it’s lighter and airier.

  • Can I make this recipe ahead of time?

    You can make the feta dip ahead of time. Keep it covered and refrigerated for up to 2 days. When ready to serve, let the dip come to room temperature, then whisk it until smooth. Alternatively, you can also add it to a food processor and pulse it a few times until the desired texture is achieved.

  • What’s the difference between Persian and English cucumbers?

    The main distinction is their size. Persian cucumbers, which come in various types, typically grow 5 to 6 inches long, while English cucumbers can be easily double that length. Both varieties have thin, smooth skin. They also have few seeds, and their flesh is mild, sweet and less watery than regular cucumbers. You’ll often find them encased in plastic wrap at the grocery store, which helps protect their delicate skin and retain moisture. You can use both interchangeably in recipes—including this one.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

EatingWell.com, May 2024

Nutrition Facts (per serving)

169 Calories
12g Fat
11g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 3 Tbsp. whipped feta, 1/4 cup salad & 3 pita chips
Calories 169
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 1g 4%
Total Sugars 3g
Added Sugars 0g 0%
Protein 6g 11%
Total Fat 12g 15%
Saturated Fat 5g 25%
Cholesterol 26mg 9%
Vitamin A 60µg
Vitamin C 6mg 7%
Vitamin D 0µg
Vitamin E 1mg 9%
Folate 29µg
Vitamin K 7µg
Sodium 320mg 14%
Calcium 129mg 10%
Iron 1mg 5%
Magnesium 15mg 4%
Potassium 131mg 3%
Zinc 1mg 8%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.