What Kind of Cheese is Mediterranean? A Guide to Regional Varieties

According to research published by the National Institutes of Health, fermented dairy products like cheese are a key component of the health-promoting Mediterranean diet. When people ask, "What kind of cheese is Mediterranean?" they often think of a single type, but in reality, it is a diverse group of cheeses, from salty Greek Feta to Spanish Manchego, each with a unique history and flavor profile.

Quick Summary

This guide delves into the rich world of Mediterranean cheeses, covering iconic varieties like Feta and Halloumi, alongside lesser-known options. It explores their origins, production methods, and distinct flavor profiles, providing insight into how to best enjoy them.

Key Points

• Feta (Greece): A soft, salty, brined cheese made from sheep's and goat's milk, perfect for salads and savory pies.

• Halloumi (Cyprus): A semi-hard, salty cheese that holds its shape when cooked, making it ideal for grilling or frying.

• Manchego (Spain): A semi-hard cheese from the milk of Manchega sheep, with a flavor that intensifies from mild to nutty with age.

• Pecorino Romano (Italy): A hard, intensely salty sheep's milk cheese used primarily for grating over pasta and other dishes.

• Ricotta (Italy): A fresh, creamy whey cheese, valued for its versatility in both sweet and savory recipes.

• Labneh (Lebanon): A thick, tangy strained yogurt cheese, often served as a dip with olive oil and herbs.

• Health Benefits: Many Mediterranean cheeses, especially fermented varieties, offer beneficial probiotics and are good sources of calcium and protein.

The Iconic Cheeses of the Mediterranean

The Mediterranean region, a cradle of ancient civilizations, is also the birthplace of some of the world's most cherished cheeses. Defined by its climate and pastoral traditions, the area has produced a range of cheeses, many with a heritage stretching back centuries. While the diet is typically plant-heavy, dairy, particularly cheese, holds a special place, with moderation and quality being key.

Feta: The Salty Staple of Greece

Feta is arguably the most famous Greek cheese and a cornerstone of Mediterranean cooking. A soft, brined, white cheese, it is traditionally made from the milk of sheep, or a combination of sheep's and goat's milk. True Feta is a Protected Designation of Origin (PDO) product, meaning it can only be made in specific regions of Greece. Its tangy, salty flavor and crumbly texture make it perfect for salads, pies, and served simply with olive oil and herbs. The biodiversity of the Greek terrain, with its unique flora, is believed to contribute to Feta's distinct taste.

Halloumi: Cyprus's Grilling Delight

Hailing from the island of Cyprus, Halloumi is a semi-hard cheese known for its unique property of holding its shape when grilled or fried. This characteristic is due to its high melting point. Traditionally made from sheep's and goat's milk, and sometimes cow's milk, it has a salty, slightly tangy flavor and a squeaky texture. Halloumi is often enjoyed seared until golden, making it an excellent addition to salads or as a vegetarian main course. It is frequently packed with mint leaves, which add to its fresh flavor.

Manchego: Spain's Nutty Sheep's Milk Cheese

From the La Mancha region of Spain comes Manchego, a semi-hard cheese made exclusively from the milk of Manchega sheep. The flavor and texture of Manchego vary depending on its age. Young Manchego (semi-curado) is milder and fruity, while aged versions (curado or viejo) become nuttier, sharper, and more crumbly. The rind of Manchego has a distinctive zigzag pattern from the traditional grass molds used during its production. It pairs wonderfully with olives, almonds, and dried fruit, making it a star on any cheese board.

Pecorino Romano: The Italian Grating Cheese

Pecorino Romano is a hard, salty Italian cheese made from sheep's milk (pecora is Italian for sheep). With Roman roots dating back over 2,000 years, it was a staple in the ancient Roman army's rations. While its name suggests a Roman origin, much of it is now produced in Sardinia. Pecorino Romano is most often used as a grating cheese for pasta dishes, soups, and risottos, offering a sharp, tangy flavor. It is saltier and more pungent than Parmigiano Reggiano.

A Comparison of Popular Mediterranean Cheeses

Feature	Feta (Greece)	Halloumi (Cyprus)	Manchego (Spain)	Pecorino Romano (Italy)
Milk Type	Sheep and/or Goat	Sheep, Goat, and/or Cow	Manchega Sheep	Sheep
Texture	Crumbly, Soft	Semi-hard, Squeaky, Firm	Semi-hard to Hard, Flaky	Hard, Crumbly
Flavor	Salty, Tangy	Salty, Tangy	Mild, Fruity (Young) to Nutty, Sharp (Aged)	Sharp, Salty, Pungent
Best Uses	Salads, Pies, Topping	Grilling, Frying, Salads	Cheese Boards, Tapas	Grating over Pasta, Soups
Key Characteristic	Brined and Crumbly	High Melting Point	Herringbone Rind	Intense Salty Flavor

Other Notable Mediterranean Cheeses

Beyond the most famous varieties, the Mediterranean is home to a host of other unique and flavorful cheeses. These offer a broader palette for exploring the region's diverse dairy heritage.

Italian Ricotta

Ricotta, meaning "recooked" in Italian, is a fresh cheese made from the leftover whey of other cheese production. It can be made from cow, sheep, goat, or water buffalo milk and has a fluffy, delicate texture and a mildly sweet flavor. It is extremely versatile, used in both savory dishes like lasagna and stuffed shells, and sweet desserts like cannoli. Ricotta salata is a firmer, salted and aged version that is used for grating.

Greek Graviera

Graviera is Greece's second most popular cheese after Feta and is a hard, light yellow cheese with small irregular holes. It is made from sheep's milk or a mix with goat's milk and has a flavor profile ranging from slightly sweet and nutty when young, to spicy and complex when aged. Regional variations, like Cretan Graviera, are particularly prized.

Lebanese Labneh

Labneh is a thick, strained yogurt cheese popular throughout the Middle East. It is exceptionally creamy with a tangy, pleasant sourness. Often served as part of a mezze platter with a drizzle of olive oil and a sprinkle of za'atar, it can also be used in sandwiches or as a creamy base for sauces. Its production is simple, requiring only yogurt and straining to achieve its signature texture.

Ladotyri Mytilinis from Lesbos

This hard, pale-yellow cheese from the Greek island of Lesbos is known as the "oil cheese" because it is traditionally preserved in olive oil. Made from sheep's milk, it has a spicy, salty taste that is influenced by the local olive oil used for preservation. It is an excellent table cheese and pairs well with sweet wines.

Cooking with Mediterranean Cheeses

Incorporating these cheeses into your cooking is a fantastic way to capture the flavors of the region. Feta is a classic crumble for Greek salads and watermelon salads. Halloumi is a star when grilled and served warm over a bed of greens or in gyros. Manchego is a versatile option for cheese boards, paired with membrillo (quince paste), or shaved over dishes. For pasta and risotto, Pecorino Romano is a superior grating cheese for adding a sharp, salty depth. Creamy ricotta can be used in savory fillings for pasta or as a dessert ingredient. The possibilities are vast, offering a delicious journey through the Mediterranean through its many cheese varieties.

Conclusion

To the question, "What kind of cheese is Mediterranean?" the answer is a rich tapestry of flavors, textures, and histories. From the salty tang of Greek Feta and the grill-friendly resilience of Cypriot Halloumi to the nutty Spanish Manchego and the hard, pungent Pecorino Romano, the cheeses of this region reflect its diverse and ancient culinary traditions. While consumed in moderation as part of a healthy diet, these cheeses offer essential nutrients and add a burst of unique character to any dish. Exploring these different varieties provides a delicious window into the cultures that created them.

References

• Parra, R., & Biver, E. (2024). Role of fermented dairy products in the health benefits of a Mediterranean diet. Aging Clinical and Experimental Research, 36(3), 48. https://pmc.ncbi.nlm.nih.gov/articles/PMC10950975/
• Khem Studios. (2024, September 16). The Rich History of Cheese Making: From Ancient Traditions to Modern Artisanal Craft. https://khemstudios.com/blogs/from-counter-to-table/the-rich-history-of-cheese-making-from-ancient-traditions-to-modern-artisanal-craft

Authoritative Outbound Link

• For more in-depth information about Protected Designation of Origin (PDO) products like Feta, visit the European Commission's website: agriculture.ec.europa.eu

Frequently Asked Questions

What is the most common Mediterranean cheese?

Feta cheese is widely considered the most common and iconic Mediterranean cheese, originating from Greece and known for its salty, tangy flavor and crumbly texture.

Are all Mediterranean cheeses salty?

While many Mediterranean cheeses like Feta and Pecorino Romano are known for their salty flavor, not all are. Varieties like fresh Ricotta and some younger Graviera have milder, sweeter, or nuttier flavor profiles.

Which Mediterranean cheese is best for grilling?

Halloumi from Cyprus is the best Mediterranean cheese for grilling. Its high melting point prevents it from turning into a liquid, allowing it to hold its shape perfectly when cooked.

Is Mozzarella considered a Mediterranean cheese?

Yes, Mozzarella is an Italian cheese that is a staple of Mediterranean cuisine. Its creamy, fresh texture and mild flavor make it popular in many dishes from the region.

What is Labneh?

Labneh is a thick, tangy yogurt cheese popular in the Middle East. It is made by straining yogurt to remove the whey, resulting in a dense, creamy consistency that is often served as a dip.

Can Mediterranean cheese be part of a healthy diet?

Yes, when consumed in moderation. Many Mediterranean cheeses offer valuable nutrients like calcium and protein. Fermented varieties also provide beneficial probiotics for gut health. However, some, like Feta and Halloumi, are high in sodium and should be balanced with other healthy foods.

Is Parmesan a Mediterranean cheese?

Yes, Parmesan (specifically Parmigiano Reggiano) is a hard Italian cheese that is a significant part of the Mediterranean diet. It's aged for a long time, resulting in a rich, sharp flavor, and is often grated over pasta dishes.