Pregnancy food guidance, in plain English

Feta

Feta is generally safe if made from pasteurised milk — which most UK supermarket feta is. Check the label, and opt for cooked feta dishes if in any doubt.

Eat with caution
Feta

Feta is a soft, brined white cheese originally from Greece. The NHS lists soft cheeses as carrying some risk in pregnancy due to potential Listeria contamination. Whether feta is safe depends on how it is made. Traditional Greek feta, made from raw (unpasteurised) sheep or goat's milk, carries a higher risk and should be avoided. Most feta sold in UK supermarkets is made from pasteurised milk and is generally considered safe, though it remains a moist, soft cheese with slightly more risk than hard cheeses. If you are unsure, check the label — it should say 'pasteurised milk'. Feta is completely safe in cooked dishes where it is heated through, such as baked feta pasta or spanakopita.

What to be aware of

  • Check the label — only eat feta if it is clearly made with pasteurised milk.
  • Avoid feta from deli counters, markets, or specialty shops where you cannot verify pasteurisation.
  • Supermarket feta in sealed brine is typically pasteurised.
  • Feta is safe in cooked dishes where it is heated through (e.g., baked feta pasta, spanakopita).
  • When in doubt, heat it through before eating.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

The FDA advises pregnant women in the US to avoid feta unless clearly made from pasteurised milk. In the US, imported traditional feta made from raw milk should be avoided.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Baked feta pasta

Baked feta pasta

A warming baked pasta dish where the feta is thoroughly cooked through — safe regardless of pasteurisation.

Pregnancy tip: Baking the feta at 200°C for 30–35 minutes ensures it is heated to a fully safe temperature. This dish removes any Listeria concern from the cooking process alone.

Ingredients

  • 200g block feta
  • 400g cherry tomatoes
  • 4 cloves garlic
  • 3 tbsp olive oil
  • 300g pasta (rigatoni or penne)
  • Fresh basil
  • Salt and pepper

Method

  1. Preheat oven to 200°C (180°C fan).
  2. Place the feta block in the centre of a large baking dish.
  3. Surround with cherry tomatoes and garlic cloves.
  4. Drizzle everything with olive oil and season with pepper.
  5. Bake for 30–35 minutes until the tomatoes burst and the feta is golden.
  6. Meanwhile, cook pasta according to packet instructions.
  7. Mash the feta and tomatoes together and toss with the pasta.
  8. Finish with fresh basil.
Spinach and feta stuffed peppers

Spinach and feta stuffed peppers

Roasted peppers with a feta and spinach filling, baked until hot throughout.

Pregnancy tip: The feta bakes inside the pepper for 25–30 minutes at 190°C — well over the temperature needed to be safe.

Ingredients

  • 2 large red peppers, halved and deseeded
  • 150g feta, crumbled
  • 200g spinach, wilted and squeezed dry
  • 2 spring onions, sliced
  • 1 British Lion egg
  • 1 tsp dried oregano
  • Olive oil, salt, and pepper

Method

  1. Preheat oven to 190°C (170°C fan).
  2. Brush pepper halves with olive oil and season.
  3. Wilt spinach in a pan, squeeze out excess water, and roughly chop.
  4. Mix spinach with feta, spring onions, egg, and oregano.
  5. Fill the pepper halves with the mixture.
  6. Bake for 25–30 minutes until peppers are tender and filling is set.
  7. Serve with a green salad.