Complete Keto Cheese Guide: Best and Worst Options

Understanding Carbohydrates in Cheese

Cheese can be a great addition to any keto diet. With its high fat and protein content, cheese offers nutritional value for those limiting their carb intake. However, the amount of carbs in cheese can vary greatly depending on the type.

How Cheese is Made

To understand the carbohydrate content in different cheeses, it helps to know how cheese is made. Cheese production starts by curdling milk to separate the solids from the liquid whey. This curdling process entails adding rennet or acids to milk to cause the proteins to coagulate or clump together. The solids are then separated from the liquid whey, which contains the milk sugars (lactose).

The whey contains most of the carbohydrates found in milk. Therefore, the first step in reducing carbs in cheese is to remove as much of the whey as possible. However, some amount of lactose remains trapped in the protein matrix during cheese formation. The longer the cheese curds are left to drain, the more whey is removed and the fewer carbs that remain.

Cheese Aging and Carb Content

The aging process also impacts the carbohydrate content. As cheese ages from fresh to soft and then to hard varieties, the lactose continues to decompose and the carb content drops. Therefore, harder, aged cheeses tend to be lower in carbs than soft, fresh cheeses.

Keto-Friendly Cheese Options

When selecting cheese for the keto diet, prioritize full-fat, low-moisture, aged cheeses. Here are some great options to work into your meal plan:

Parmesan

Parmesan tops the list of low carb cheeses at just 1.4g net carbs per ounce (28g). This hard Italian cheese is extremely flavorful, so a little goes a long way. Grate some Parmesan over meat, vegetables, or salads to add a nutritional boost.

Cheddar

Cheddar cheese is a fantastic choice on the keto diet, with aged varieties containing just 1.6g net carbs per ounce. Opt for sharp cheddar to get an intense cheese flavor so you can use less. Cheddar cheese pairs perfectly with burgers or eggs.

Swiss

Most Swiss cheese contains less than 1g of carbs per ounce after subtracting fiber. Plus, it offers a nice complement to heartier flavors like beef and pork. Try ordering a Swiss cheeseburger or ham and Swiss panini next time you go out.

Mozzarella

Fresh mozzarella is higher in carbs at about 2.3g per ounce. However, part-skim, reduced-moisture mozzarella only has around 1.4g net carbs. This cheese works well in Italian dishes, meatballs, chicken parmesan, and of course, pizza.

Monterey Jack

Similar to cheddar and mozzarella, Monterey Jack clocks in at 1.4g of net carbs per ounce. Its buttery flavor and melting abilities make it a smart choice for Tex-Mex dishes like quesadillas, tacos, and nachos.

Cheese to Limit on Keto

On the other end of the spectrum, some cheeses contain too many carbs to enjoy regularly on keto. Here are five cheese types that should be limited:

Cottage Cheese

Unfortunately, most cottage cheese is too high in carbs for keto with about 6g net carbs per half cup. There are a few specialty brands that make 1% milkfat cottage cheese containing around 3g net carbs. But most standard cottage cheese has too much lactose since none of the whey drains out.

Mascarpone

This soft Italian cream cheese makes a delicious cheesecake filling. But with 10g carbs in just 2 tablespoons, save this high-carb cheese for special occasions. Use mascarpone as an occasional treat rather than a daily cheese addition.

Ricotta

Like mascarpone, soft ricotta cheese is quite high in carbs with up to 5g per ounce. Made from whey, ricotta has more residual lactose leading to extra carbohydrates. Use it sparingly in dishes like lasagna or gnocchi.

Processed Cheese Slices

Individually wrapped cheese slices may seem convenient, but they clock in at 2-3g net carbs each. Made with added starches and emulsifiers, processed cheese lacks the nutritional benefits of fresh servings. Skip the plastic-wrapped cheese singles to keep carbs down.

Feta

Compared to other hard, aged cheeses, feta is unexpectedly higher in carbs with about 3g net carbs per ounce. Some traditional feta cheese is packed in a salt brine solution that contains extra carbs. Try sticking to small crumbles of feta rather than hefty chunks to keep portions controlled.

Tips for Picking Low-Carb Cheese

Use these simple tips to identify the best cheese choices while limiting carb intake:

• Prioritize full-fat cheeses since low-fat and fat-free varieties often add more starches and carbs.
• Stick to aged, hard cheeses like Parmesan and cheddar since aging reduces lactose and carbs.
• Avoid fresh soft cheeses like cottage cheese, ricotta, and mascarpone that retain more whey and lactose.
• Be wary of specialty flavored cheeses that may incorporate sugary seasonings further increasing carb counts.
• Check labels for nutrition information when possible to find the lowest carb options.

Building a Low-Carb Cheese Plate

One fun way to work more low-carb cheese into your keto diet is to create an appetizing cheese board. Simply arrange chunks and slices of your favorite zero-carb cheeses with keto-approved crackers, nuts, cured meats, and olives.

Some tantalizing suggestions for your cheese tray include:

• Sharp cheddar cheese cubes
• Deli-sliced salami or prosciutto
• Marcona almonds
• Pecan or walnut keto crackers
• Sliced pear or apple
• Assorted olives
• Gherkin pickles
• Julienned celery
• Taralli olive rings
• Herbs like rosemary, oregano and thyme

This makes an impressive low-carb appetizer for get-togethers. Serve with wine, sparkling water, or unsweetened iced tea for refreshing beverage options.

Easy Low-Carb Cheese Recipes

In addition to snacking on cheese plates, there are endless meal ideas for cooking with low-carb cheese on the keto diet. Here are just a few tasty suggestions:

Cheesy Cauliflower Casserole

Take comfort food to a new level with this baked dish combining two keto-approved ingredients. Mix riced cauliflower with eggs, cream cheese, cheddar, bacon, ham, and seasonings for a hearty, cheesy meal.

Jalapeno Poppers

These bacon-wrapped, cheese-filled appetizers are always a party favorite. Cut jalapeno halves lengthwise, top with a mix of cream cheese and shredded cheddar, wrap each pepper in bacon, and bake or grill until the bacon crisps. It's the ultimate savory, spicy bite!

Taco Stuffed Peppers

For a fun, Mexican-inspired dinner, stuff bell peppers with taco meat, Monterey jack cheese, avocado, salsa, cilantro, and anything else you love in your tacos. Warm in a 350F oven just until the cheese melts for an easy weeknight meal idea.

Cheesy Meatballs

Elevate traditional meatballs by incorporating cheese cubes inside the mixture before cooking. Choose mozzarella, Monterey jack, Swiss or cheddar for built-in melted cheese flavor. For a complete dish, serve meatballs in marinara sauce over zoodles or spaghetti squash.

The possibilities are endless for cooking with low-carb cheeses. Get creative trying out cheese-centric keto recipes for eggs, poultry, beef and vegetable side dishes.

Key Takeaways on Cheese in the Keto Diet

When following the high-fat, low-carb keto diet, cheese definitely has a place at the table but in moderation. Be mindful that not all cheeses fit this eating pattern. Prioritize full-fat aged cheeses like Parmesan, cheddar, Swiss and Monterey Jack while limiting fresh soft cheeses. Read labels and ingredients lists since some flavored varieties sneak in extra carbs. Finally, incorporate your favorite zero-carb cheese into snacks, appetizers and main dishes for delicious high-fat keto meals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.