Zucchini & Feta Bites
These zucchini and feta bites are the perfect thing to bring to any buffet: crisp griddled courgette ribbons wrapped around creamy herb cream cheese, tangy feta and juicy olives, all rolled up and pinned with a cocktail stick. The recipe came together from a spontaneous peek in the fridge and was an instant hit. It's quick to put together, needs no oil and is low in carbs. Just the thing when you want to bring something to a party that really stands out.
Ingredients
- 2 courgettes, medium-sized
- 200 g feta
- herb salt, to taste
- Italian herbs, from a grinder or as a dried blend, to taste
- herb cream cheese, to taste, for spreading thinly
- black olives, halved
- cocktail sticks, for pinning
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 145 kcal | 580 kcal |
| Carbohydrates | 4 g | 16 g |
| Protein | 8 g | 32 g |
| Fat | 10 g | 40 g |
| Fibre | 1 g | 4 g |
| of which sugar | 2 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the courgettes and slice them lengthways into thin ribbons (or rounds) using a wide vegetable peeler or a cheese slicer.
- Heat a dry frying pan without any oil and griddle the courgette ribbons on both sides. Season one side with Italian herbs.
- Let the griddled ribbons cool on a plate and season with herb salt to taste.
- Cut the feta into slices and halve the olives.
- Spread the cooled courgette ribbons thinly with herb cream cheese.
- Place a slice of feta and half an olive at the bottom end of each ribbon, then roll it up tightly.
- Pin each roll with a cocktail stick and arrange on a platter. Your zucchini and feta bites are ready to serve.
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Nutrition facts per serving (estimate)
| Calories | 145 kcal |
|---|---|
| Carbohydrates | 4 g |
| Protein | 8 g |
| Fat | 10 g |
| Fibre | 1 g |
| of which sugar | 2 g |
Frequently asked questions
Can I make these zucchini and feta bites ahead?
Yes, you can prepare the rolls a few hours in advance and keep them covered in the fridge until you're ready to serve.
Are these bites gluten-free?
Yes, all the ingredients are naturally gluten-free. When buying feta and cream cheese, check the packaging for any relevant labelling to be sure.
What's the best way to slice the courgettes into thin ribbons?
A wide vegetable peeler or a cheese slicer works best. It gives you evenly thin ribbons that roll up easily.
Are these bites low in carbs?
Yes, the recipe is low in carbohydrates and offers plenty of protein along with healthy fats, making it a good fit for a low-carb approach.
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