There’s something exceptionally satisfying about the flavours of the Mediterranean – herbs, extra virgin olive oil, fresh veggies, olives, and of course, feta cheese. This Mediterranean Baked Feta recipe brings all of that goodness together in one simple, crowd-pleasing dish. It’s perfect as a starter or a side dish.

Beyond its vibrant taste and rustic appeal, this recipe packs a serious nutritional punch – particularly for bone health. And that’s something most of us, especially men and women over 30, don’t think about enough. Let’s dive into why this delicious baked feta is more than just a delight for the taste buds.

Feta – the star of the show

Feta ticks all the right boxes – it’s indulgent and nutritious. While it’s known for its tangy, salty flavour, feta also delivers an impressive dose of calcium – 140 mg per 40 g serve.

For adults, the recommended dietary intake (RDI) for calcium is 1000 mg per day – slightly higher for men and women over 50. That means just one serving of this baked feta dish provides a meaningful boost toward your daily calcium target.

Calcium is best known for its role in keeping bones strong and healthy, but it also plays a vital role in muscle function, nerve transmission, and even maintaining a regular heartbeat. If calcium intake is low, the body cleverly pulls what it needs from the bones – but over time, that can lead to weaker bones and a higher risk of fractures or osteoporosis.

In Australia, many of us fall short on calcium. Yet, it’s crucial for at every stage of life – especially as we get older and start to lose bone density more rapidly.

Extra Virgin Olive Oil – a Mediterranean staple

A drizzle (or in this case, a generous pour) of extra virgin olive oil (EVOO) not only brings flavour but also delivers heart-healthy monounsaturated fats and a hit of bioactive compounds. EVOO is a cornerstone of the Mediterranean diet, one of the most researched and celebrated eating patterns in the world.

There’s growing evidence that the Mediterranean way of eating supports bone health, too. Studies suggest that diets rich in EVOO, fruits, vegetables, legumes, and fish may reduce the risk of osteoporosis and improve bone mineral density. The antioxidants, including polyphenols found in EVOO, are thought to help reduce inflammation and protect bone-forming cells.

In short, this dish isn’t just good for your heart, it’s doing your bones a favour, too. Win-win!

Veggies that pull their weight

The colourful combination of capsicum, cherry tomatoes, red onion, and olives adds both visual appeal and a broad range of nutrients. Tomatoes are rich in lycopene, an antioxidant linked to prostate and heart health. Capsicum and onion provide vitamin C, which supports collagen formation – an important structural protein in bones and connective tissues.

Wholemeal pita – a better dipper

It’s easy to default to crackers or white bread when serving dips or baked cheese, but swapping in wholemeal pita gives this dish a boost of fibre, B vitamins, and magnesium. Magnesium often flies under the radar, but it’s a quiet achiever when it comes to bone health. It works hand in hand with calcium and vitamin D to maintain bone structure and strength.

A dish that delivers both taste and health benefits

This dish perfectly balances indulgence and nourishment. It’s simple, satisfying, and rich in nutrients. It also highlights how healthy eating doesn’t have to mean giving up on flavour or enjoyment.

The baked feta becomes irresistibly creamy, the vegetables caramelise wonderfully, and every bite is a mix of salty, sweet, and herby notes. Served with crisp pita chips, it’s a dish that encourages sharing – which, in true Mediterranean fashion, might be the healthiest habit of all.

Simple tips for stronger bones

If you love this dish and want to do more for your bone health, here are a few simple strategies to build on it:

• Get enough calcium every day – include dairy foods like milk, yoghurt, cheese (including feta) or calcium-fortified alternatives.
• Keep your vitamin D in check – it helps your body absorb calcium. Get some safe sunlight exposure to keep your levels primed.
• Move your body regularly – weight-bearing exercises like walking, running, or resistance training are brilliant for bone strength.

This Mediterranean Baked Feta is a warm, comforting dish that also helps to strengthen your bones. It’s a reminder that good nutrition doesn’t have to be complicated – it can be as simple as a block of feta, a drizzle of olive oil, and a handful of veggies roasted to perfection.

Bon appétit.