Feta Bites — Cooking with High-Phenolic Olive Oil | PJ Kabos Recipe
- Feb 26, 2025
- 6 min read
Updated: May 11
Dessert — Baked Good
Serves 8
Olive Oil Used
Used here: Family Reserve Organic — Medium (White Bottle)
A simple Mediterranean-inspired appetizer — made richer, more flavorful, and beautifully balanced with high-phenolic olive oil.
PJ Kabos recipes are created to highlight the depth, balance, and character of high-phenolic extra virgin olive oil — bringing everyday dishes to life in a simple, natural way
A Modern Take on a Greek Meze Classic
Rooted in the Greek meze tradition, where feta shines in dishes like saganaki (fried cheese), feta with honey and sesame, and feta-stuffed phyllo pastries, these bite-sized creations offer a contemporary and spicy twist on a timeless classic.
The rich, tangy flavor of feta pairs beautifully with the exceptional depth of Family Reserve Organic — Medium (White Bottle), whose antioxidant-rich profile enhances the cheese's creamy texture while adding a peppery complexity. The result is a refined yet simple Mediterranean delight that honors tradition while embracing world-wide tastes.
Feta Bites — Watch the Video
Recipe
Ingredients
1 package phyllo pastry – 275 grams (9.7 ounces)*
12.3 ounces (350 grams) feta cheese
1½ cup Family Reserve Organic — Medium (White Bottle)
½ to 1 tablespoon chili flakes, or if you want more "heat," up to 2 tablespoons
3 tablespoons white sesame seeds
To Serve
Honey, to drizzle
Black sesame seeds, to garnish
*The "standard package" of phyllo pastry varies by country. Use the closest size available to the 275 grams used here, adjusting measurements as needed, or opt for a larger package and freeze the extra phyllo for another meal.
U.S.: 16 ounces (1 pound/ 454 grams) is the most common size.
Europe: 250 grams, 275 grams, 375 grams, and 500 grams are common, but 1 kilogram (1,000 grams) is also widely available.
Australia & Canada: Usually 375 grams (13.2 ounces) or 450 grams (15.8 ounces) packs.
UK: Typically 250 grams or 500 grams packs.
Preparation
Before you begin, allow the phyllo pastry to reach room temperature in its packaging.
Preheat a fan-assisted oven to 180°C (350°F).
Lightly grease one 12-hole muffin tin and one 6-hole muffin tin (or two 9-hole tins) with Family Reserve Organic — Medium (White Bottle) to prepare a total of 18 muffins.
For the filling
Slice the feta into strips about 2–3 cm thick (just over half an inch thick).
Assemble the bites
Place the phyllo pastry on your work surface and cut it lengthwise into three equal sections.
Drizzle a little olive oil onto each section, then use a brush to spread it evenly.
Sprinkle with chili flakes (for balanced heat, use ½ to 1 tablespoon; for a bolder kick, increase to up to 2 tablespoons). Keep in mind that high-phenolic extra virgin olive oil also has a naturally peppery taste, which will enhance the overall flavor profile. Finish with a sprinkle of white sesame seeds.
Place a strip of feta along the long edge of each section, about 1.5 cm (½ inch) from the edge.
Fold the edge over the feta and roll tightly to form a log.
Slice and arrange
Using a sharp knife, cut each log into six pieces. From three long rolls, you will have 18 bite-sized feta bites.
Place each piece into a hole in the muffin tin, with one edge facing downward and the center and other edge facing upward.
Drizzle about a tablespoon of olive oil over each piece to coat the pastry evenly.
Bake
Bake for 35 minutes, or until the pastry is golden and crisp. Let the bites cool for 5 minutes before transferring to a serving platter.
To Serve
Drizzle with honey and sprinkle with black sesame seeds.
Kali Orexi—Happy Appetite!
Experience High-Phenolic Extra Virgin Olive Oils from PJ Kabos
The Most Recent Harvest (2025–26)
Please note: Phenolic levels and profiles vary with each harvest.
Extremely High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 995 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 14+ mg/20 g (far above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot
Secondary Use: Finishing, Vinaigrettes
Taste Intensity: Robust +
Very High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 699 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 10+ mg/20 g (well above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot, Finishing
Secondary Use: Baking, Cooking
Taste Intensity: Robust
High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 7+ mg/20 g (more than meets the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
High-Phenolic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 5+ mg/20 g (meets the EU health claim threshold)
No Pesticides
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
Extra Virgin Olive Oil
Phenols 250-300 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 3+ mg/20 g (below the EU health claim threshold; still an excellent EVOO)
No Pesticides
Kosher
Primary Use: Cooking, Baking
Secondary Use: Finishing
Taste Intensity: Delicate
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional high-phenolic extra virgin olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
A simple guide to the phenolic compounds in olive oil — what phenols and polyphenols are and why they contribute to olive oil’s flavor, stability, and potential health benefits.
VII. What Is a Daily Phenolic Shot of Olive Oil and What Is the EU “Health Claim” Concerning It? | PJ Kabos Guide
How phenolic content varies from oil to oil and from harvest to harvest — and how to choose an olive oil that meets the EU Health Claim.
A clear look at whether extra virgin olive oil contains heavy metals, microbes, or allergens — and how its natural composition, along with laboratory testing, helps us understand what is — and is not — present.
A clear introduction to tasting notes and flavor in extra virgin olive oil — exploring how these natural characteristics arise from the olive, and how bitterness and pungency shape the oil's character and overall tasting experience.
A thoughtful exploration of aroma and appearance in extra virgin olive oil — how scent prepares the palate, how visual cues can mislead, and how these first impressions shape the tasting experience.
Subscribe and stay tuned — more chapters coming soon.
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