Is Ricotta Cheese Keto-Friendly? A Guide to Using Cheese on Keto

Is Ricotta Cheese Keto-Approved?

When following a ketogenic diet, cheese is often considered a staple ingredient. But not all cheeses fit into the keto guidelines. With its creamy texture and mild flavor, ricotta cheese seems like it would align with the high-fat, low-carb keto diet. However, its carbohydrate content requires a closer look to determine if ricotta can be part of a ketogenic eating pattern.

What is Ricotta Cheese?

Ricotta is a fresh Italian cheese made from the whey left over after cheese manufacturing. The whey is heated, causing the remaining proteins to precipitate out, forming a creamy, thick curd. This curd is then pressed, salted, and acidified to create the soft, white cheese known as ricotta.

True ricotta is made solely from whey. However, some commercial ricotta may combine whey with milk, cream, or other ingredients to improve yield and texture.

Ricotta has a milky, sweet flavor and smooth, porous texture. It can range from moist and spoonable to drier and crumbly depending on factors like production method and age. Ricotta is frequently used in Italian dishes like lasagna, cannoli, gnocchi, and cheesecake.

Nutrition Profile of Ricotta

A 1/2 cup serving of whole milk ricotta cheese contains:

• Calories: 180
• Fat: 14g
• Protein: 14g
• Carbs: 4g
• Calcium: 337mg
• Sodium: 180mg

The fat in ricotta is mostly saturated fat and a small amount of monounsaturated fat. It provides a good amount of calcium and protein.

However, the carb content of ricotta may be concerning for some keto eaters. With 4g net carbs and only 14g fat per serving, ricotta has a higher carb to fat ratio than many keto staple foods.

Why Ricotta Is Not Ideal for Keto

Here are a few reasons why ricotta may not be the best choice for a ketogenic diet:

• Higher in carbs: With around 4g net carbs per serving, ricotta has almost 3x as many carbs as cheeses like cheddar or mozzarella per ounce.
• Lower in fat: Ricotta has about half the amount of fat per serving compared to many hard cheeses.
• Lacks micronutrients: Unlike other cheeses, ricotta is not a significant source of vitamins like A, K2, or B12.
• Uses milk or cream: The potential addition of milk or cream increases the lactose content of some ricotta.
• Processed whey-based: True ricotta uses the liquid whey, which may impact absorption and digestion.

Someone following a strict keto diet would likely need to limit portion sizes of ricotta due to the higher carb content. However, ricotta may still be incorporated in moderation into a more moderate low-carb diet.

Tips for Adding Ricotta to a Keto Diet

If you do wish to enjoy ricotta as an occasional treat on keto, here are some tips:

• Stick to a 1-2 oz (about 1/4 cup) serving size
• Combine with low-carb vegetables like spinach or zucchini
• Use in recipes where ricotta is not the main ingredient
• Substitute half the ricotta in a recipe with cream cheese or mascarpone
• Look for part-skim or whole milk ricotta, not non-fat
• Avoid ricotta made with added milk or cream
• Account for ricotta carbs in your daily totals

Using ricotta sparingly in sauces, dips, or fat bombs can allow you to enjoy its flavor without going overboard on carbs.

Low-Carb Alternatives to Ricotta

To enjoy creamy cheese recipes and flavors on keto, consider using lower carb alternatives to ricotta cheese, such as:

• Cream cheese - Available plain or flavored for sweet or savory recipes.
• Goat cheese - Tart and tangy crumbled goat cheese can mimic ricotta.
• Mascarpone - Deliciously rich and buttery but lower in carbs than ricotta.
• Neufchtel - This soft cheese makes a great 1:1 substitute for ricotta.
• Parmesan - Grated parmesan adds a punch of savory, salty flavor.
• Pecorino - Brinier and firmer than ricotta but usable in recipes.

Experiment to see which lower-carb stand-in best replicates the ricotta flavor and texture youre seeking.

Keto Friendly Cheeses

To succeed on the high-fat, low-carb ketogenic diet, its important to choose cheeses wisely. Some cheeses perfectly align with keto guidelines, while others contain sneaky carbs or unnecessary ingredients.

Best Cheeses for Keto

These types of cheese can be enjoyed liberally on keto:

• Cheddar - An excellent source of fat and protein with just 1g carb per ounce.
• Mozzarella - Fresh mozzarella contains minimal carbs and makes a perfect keto snack.
• Parmesan - Hard, crumbly parmesan is low in carbs but packing plenty of robust umami flavor.
• Swiss - With about 1g carb per slice, swiss cheese pairs nicely with charcuterie and sandwiches.
• Provolone - Great for melting over keto-friendly foods. Just watch added ingredients in flavored kinds.
• Goat cheese - The tangy, spreadable flavor of goat cheese enlivens sauces and meats.

When buying any cheese on keto, go for unprocessed blocks over pre-shredded or sliced varieties.

Cheeses to Limit on Keto

These types of cheese are higher in carbs or questionable ingredients, so enjoy in moderation on keto:

• Cottage cheese - Has about 3-6g carbs per serving depending on milk fat content.
• Feta cheese - One ounce of crumbly feta has nearly 3g of carbs.
• Blue cheese - The sweet, pungent blue cheese clocks in around 2g carbs per ounce.
• Monterey Jack - With 1-2g carbs per ounce, use Monterey Jack sparingly.
• Queso fresco - Great with Mexican dishes but contains about 1g carb per ounce.
• Asiago - The distinctive flavor of Asiago can make it worth an occasional treat.

Pre-shredded and Mexican style cheeses also tend to have added starch, so check labels. Measure portions to keep these higher-carb cheeses from disrupting ketosis.

Worst Cheeses for Keto

Its best to avoid these higher-carb cheeses on keto:

• American - Made with emulsifiers, sweeteners, and additives - skip it.
• Brie - The soft, creamy texture comes with around 3g carbs per ounce.
• Burrata - The richness of this fresh cheese carries 5g of carbs per ounce.
• Haloumi - Thanks to the sugar brine, haloumi contains about 3g of carbs per ounce.
• Ricotta - Fresh ricotta averages nearly 5g of carbs per ounce.
• Mascarpone - Pure mascarpone is fine but sweetened varieties have added carbs.

Avoid spreading, dipping and recipe uses for these higher-carb cheeses. They quickly max out your daily carb budget.

Keto-Friendly Ways to Use Cheese

To take advantage of all the benefits that cheese offers - fat, protein, calcium, probiotics and flavor - try incorporating low-carb cheeses into your keto diet in these ways:

Cloud Cheese Buns and Rolls

These fluffy buns made from cheese, egg, and cream cheese can be assembled in just 5 minutes. Enjoy burgers or sandwiches wrapped in these zero-carb cheese shells.

Chaffle Pizza Crusts

Crisp up cheese in a mini waffle maker to create a quick keto pizza crust. Load it up with sauce, low-carb veggies, and pepperoni for pizza night.

Cheese Crisps

For a portable snack, bake shredded cheeses like cheddar, parmesan, or provolone into toasted crisp crackers. Season them savory or sweet.

Cheese Taco Shells

Give taco night a keto refresh with crunchy shells made of cheese baked in muffin tins. Theyre sturdy enough to fill with ground meat and taco fixings.

Cheesy Soups or Stews

Grate hard cheeses into bone broths and cream-based soups for a protein and fat boost. Just watch carb counts in high onion or tomato soups.

Cheeseboards

Craft a well-rounded appetizer by arranging cheeses with nuts, olives, sliced meats, roasted veggies, and avocado.

Cheesy Omelets

Eggs get extra rich folded around bacon and cheese for a hearty keto breakfast. Sprinkle in different cheeses like cheddar, gruyere, feta or goat.

Cheesy Casseroles

Think outside mac and cheese. Layer keto-friendly meats, low-carb veggies and sauces between sheets of mozzarella or provolone for a satisfying casserole.

Cheese Chips or Crisps

Fry thinly sliced cheese in oil over medium heat until lacy and crispy. Or bake shreds of hard cheese until melted and browned.

Frequently Asked Questions

Is ricotta allowed on keto?

Ricotta is not the best choice for keto due to its higher carb content. Most ricotta has 3-4g net carbs per ounce. Enjoy ricotta sparingly in small amounts if you do include it.

What can be used instead of ricotta in recipes?

Some good low-carb substitutions for ricotta include mascarpone, cream cheese, goat cheese, neufchtel, or part-skim mozzarella.

What cheese has the least carbs?

Cheddar, Swiss, mozzarella, provolone, Monterey Jack, and parmesan are among the lowest carb cheeses. They typically contain about 0-1g net carb per ounce.

Can I eat cheese every day on keto?

Yes, enjoying cheese daily is fine on keto provided you stick with low-carb cheese options. Cheese offers healthy fats and protein. Just be mindful of portion sizes.

Is goat cheese allowed on the keto diet?

Yes, goat cheese is keto-approved. Soft goat cheese has around 1g net carb per ounce. The tangy flavor pairs well with meat, veggies, eggs, and salads.

The Bottom Line

Cheese can absolutely be part of a healthy ketogenic diet when mindful choices are made. Stick with cheeses lowest in carbs like cheddar, Swiss, mozzarella, goat cheese, and parmesan. Limit higher carb cheeses such as ricotta, cottage cheese, and brie. Read labels to identify sneaky added sugars or starches. With the right choices, cheese can offer important nutrients and fat to meet keto macros.

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.