This savory [Low FODMAP Olives and Feta] recipe is made with a mix of green and black olives, cubed feta cheese, garlic-infused olive oil, and fresh lemon juice. This recipe creates a bright, salty appetizer that is bursting with classic Mediterranean flavors. Perfect for a party grazing board, a light afternoon snack, or a simple side dish for two people.

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Low FODMAP Olives and Feta Ingredients

1/2 cup green olives, pitted
1/2 cup black olives, pitted
1/2 cup feta cheese, cubed (about 40g per person)
1 tablespoon garlic-infused olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon dried oregano
1/8 teaspoon black pepper
Optional: 1 teaspoon fresh parsley, chopped

How To Make Low FODMAP Olives and Feta

Combine the base: Place the pitted green olives, black olives, and cubed feta cheese into a medium-sized bowl.
Add the dressing: Drizzle the garlic-infused olive oil and the fresh lemon juice over the olive and cheese mixture.
Season the dish: Sprinkle the dried oregano, black pepper, and fresh parsley (if using) evenly over the top.
Toss gently: Carefully mix the ingredients together with a spoon. Be gentle so the cubes of feta cheese stay chunky and do not break apart.
Marinate the flavors: Place the bowl in the refrigerator for 10–15 minutes. This allows the lemon and herbs to soak into the cheese and olives.
Serve: Remove from the fridge and serve cold or at room temperature.

Recipe Tips

Buy Block Feta: For the best texture and flavor, buy a block of feta cheese in brine and cube it yourself. Pre-crumbled feta can be dry and often has a chalky texture that doesn’t marinate well.
Check the Olives: While plain olives are low FODMAP, many store-bought marinated olives are packed with garlic cloves or onion. Always check the label or buy plain olives and season them yourself.
Room Temperature Serving: While you should chill the dish to let flavors meld, serving it slightly closer to room temperature allows the olive oil to liquefy if it has hardened and brings out the full flavor of the cheese.
Control the Salt: Olives and feta are naturally very salty ingredients. You likely do not need to add any extra salt to this dish. Taste it first before adding any.

What To Serve Low FODMAP Olives and Feta

This dish is a classic tapas-style appetizer. Serve it alongside gluten-free crackers or low FODMAP crostini for a crunchy contrast. It also pairs beautifully with fresh cucumber slices or carrot sticks for a lighter option. If you are serving this as part of a meal, it goes well with grilled chicken or fish and a side of roasted potatoes. For a beverage, a crisp white wine or sparkling water with lemon is an excellent match.

How To Store Low FODMAP Olives and Feta Leftovers

Refrigerate: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The olive oil may solidify in the cold; simply let the container sit on the counter for 15 minutes before eating to let the oil melt again.
Freeze: Do not freeze this recipe. Freezing will ruin the texture of the feta cheese and make the olives mushy.

Low FODMAP Olives and Feta Nutrition Facts

Calories: 210 kcal
Total Fat: 19g
Saturated Fat: 6g
Cholesterol: 25mg
Sodium: 980mg
Total Carbohydrate: 4g
Dietary Fiber: 1g
Sugars: 1g
Protein: 6g

Frequently Asked Questions

Is feta cheese low FODMAP? Yes. Feta cheese is lower in lactose compared to soft fresh cheeses. The low FODMAP diet allows for serving sizes of around 40g (approx. 3 tablespoons) per meal, which this recipe adheres to.
Can I make this ahead of time? Yes, this dish actually tastes better if made ahead! You can prepare it up to 24 hours in advance. The longer the feta sits in the oil and herbs, the more flavorful it becomes.
What if I don’t have garlic-infused oil? If you don’t have garlic-infused oil, you can use regular extra virgin olive oil. You will miss the garlic flavor, but the lemon and oregano still provide plenty of taste. Do not add fresh garlic cloves, as they are high FODMAP.

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