Avocado and Feta

Avocado and Feta mash – A potassium and sodium love affair

Avocado and Feta cheese could be the match made in paradise! We are talking about the real goat or sheep milk Feta here! Real Feta can supply you with key vitamins and minerals, but it can also be high in saturated fat and sodium.

Now, if you are a Ketonian, you already know that saturated fat and sodium are not bad for you as the mainstream media wants you to think. 

Sodium helps our system send a message to the brain and keep our heartbeat steady. In fact, sodium is turbo-important for active women. As I have stressed out on so many occasions. it’s an ultimate exercise secret weapon! It can really help in preventing muscle cramps during the exercise sessions and races. L

Think of Greek Feta cheese…

Now, I already did this in my previous articles, but allow me to be a real Greek and preach a little bit about the meaning of t true Feta cheese… Notice how I write it with a capital F? Well, forgive me, but its royalty deserves this tribute!

    1.  Original Feta is made of goat and sheep milk (cow’s milk is a poor excuse)
    2. Traditional method calls for unpasteurised milk (This is very difficult to find these days, even though the process of fermentation and contemporary hygiene abilities should make the production easier. However, if you find it, buy it, it’s a treasure among the anti-inflammatory foods)
    3. Yeah, it’s extremely salty. It’s also loaded with potassium which balances it perfectly
    4. It’s a cheese with a protected designated origin and can be labelled as such only if it was produced in Greece
    5. It is being exported to numerous countries, yours might be one of them!

Feta cheese – the best of them all

Feta cheese is one of the most incomparable cheeses you can find today. It’s moderately nutty in the aftertaste, has a smooth but thick composition. It supplements the comprehensive savoury and pleasurable note to any monotonous dish. If you’ve ever had Greek, Mediterranean, or even Middle Eastern food, then you know how feta can upgrade a meal.

Greek goes Keto is all about healthy and natural food

I wanted to point out the outstanding health benefits of the real, unpasteurised Feta cheese. Feta, in fact, can be as beneficial for your health as it is delightful. Additionally, Feta’s specific nutritional character makes it one of the healthiest cheeses on our planet! Let’s see some great macros and micros! Say you are consuming 30g of feta per portion (we consume much more in Greece). Here’s what you’ll get:

  • 75 calories
  • 7 g fat
  • 260 mg sodium
  • 1 g carbohydrates (In the case of pure goat feta you’ll most probably have 0 carbs)
  • 4 g protein
  • 0.3 mg riboflavin/vitamin B2 (14 % DV)
  • 140 mg calcium (14 % DV)
  • 312 mg sodium (13 % DV)
  • 33 mg Potassium
  • 94 mg phosphorus (9 % DV)
  • 0.5 microgram vitamin B12 (8 % DV)
  • 0.1 mg vitamin B6 (6 % DV)
  • 4.2 microgram selenium (6 % DV)

Avocado and Feta, the almighty Keto couple

Pairing avocado with Feta is a perfect match from all points of view. You are taking one of the most Keto friendly fruits and coupling it with the healthiest cheese available to humans. Then you take the potassium richest ingredient and pair it with salty Feta. What can go wrong? Nothing! Especially if you add some Mediterranean spices and olive oil…  😉 Here we go, quick annd easy!

Avocado and Feta Mash

Apollonas Kapsalis
Prep Time 5 minutes
Total Time 5 minutes
Course Keto appetizer
Cuisine Keto Mediterranean
Servings 2


  • 1 large avocado ripe
  • 50 g Goat or Sheep Feta cheese crumbled
  • 1 tbsp olive oil
  • 1 tsp red paprika flakes sweet or hot, it's up to you
  • 1 tsp garlic powder
  • 1 tsp black pepper


  • Cut avocado into cubes and crumble Feta cheese with your finger. Place them into a food processor. Add olive oil, pepper and garlic powder. Blend until smooth.
  • Serve the mash together with your favourite meat or fish dish and sprinkle with red paprika flakes. You can add some sesame seeds as a final touch! 
Keyword Avocado and Feta

Avocado and Feta

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