The Benefits of High Protein Cheese on a Keto Diet
Cheese can be a great addition to a keto diet given its high fat content and relatively low carbs. However, not all cheeses are created equal. Some types of cheese offer more protein than others, making them excellent options for those following a keto or low carb lifestyle.
Higher protein cheeses can provide nutritional and weight loss benefits on keto. Protein is essential for building and maintaining muscle mass, supporting metabolic rate and healthy organ function. Choosing cheeses with higher amounts of protein can help ensure you meet your daily protein goals on a keto diet, while still limiting carbs.
Top 5 High Protein Cheeses to Eat on Keto
If you're following the keto diet or simply want to add more fat and protein to your diet from real, nutritious whole foods, these five high protein cheeses deserve a regular spot on your grocery list and cheese board.
Parmesan Cheese
With over 10 grams of protein in a single ounce, Parmesan cheese packs a protein punch. It also contains a moderate amount of fat. Use it for topping salads and vegetables or enjoy shaved Parmesan with olive oil for an easy high protein appetizer.
Gruyre Cheese
Gruyre makes for an excellent addition to omelets, frittatas or vegetable bakes. A single ounce provides about 8 grams of protein. Opt for the darker, more aged versions of Gruyre for more robust flavor.
Cheddar Cheese
Cheddar is a keto diet staple. Sharp cheddar in particular is lower in carbs than milder versions, with about 7 grams of protein per ounce. Use it to make quick snacks like cheese crisps, add it to burgers or enjoy it sliced or cubed as part of a cheese board.
Mozzarella Cheese
Mozzarella is beloved for its wonderfully soft, creamy texture. Part-skim, low moisture mozzarella provides about 8 grams of protein per ounce. You can enjoy fresh mozzarella with tomatoes and basil or opt for low moisture mozzarella for melting on keto-friendly pizza and casseroles.
Swiss Cheese
With about 8 grams of protein per ounce, Swiss cheese is another excellent choice for keto dieters. Its firm yet supple texture also holds up well to baking and grilling. Try it on a roast beef and Swiss cheese roll-up or use sliced Swiss to make a mean cheeseburger.
Tips for Adding More High Protein Cheese Into Your Keto Diet
Adding more high protein cheese to your daily keto diet is easy with these simple suggestions:
Make Cheese Crisps
For the perfect high protein snack, bake assorted shredded cheeses like cheddar, Parmesan and Gruyre into crispy, crunchy cheese crisps.
Stuff Veggies
Load up mushrooms, peppers and zucchini boats with herbed cheese spreads made from your favorite high protein cheeses for an easy party appetizer or light meal.
Top Salads and Soups
Garnish salad, soup and even bone broth with shredded or grated high protein cheeses like Parmesan, Gruyre and cheddar to add a boost of additional protein and flavor.
Make Cheesy Breads and Crackers
Bring some bread back into your keto diet by making cheesy cloud bread, biscuits or crackers baked or topped with ample amounts of Parmesan, cheddar and other high protein cheeses.
Avoiding Pitfall Cheeses on Keto
Sticking to cheeses with higher amounts of protein is key for keto and low carb diet success. However, there are certain types of cheeses that should be minimized or avoided altogether.
Here are the top 5 cheese types to moderate or skip completely if youre following a keto diet:
Cream Cheese
Its definitely tempting to overdo it with cream cheese given its smooth, rich taste. However, at only 2 grams of protein per ounce, its not supplying much protein compared to its high fat and calorie amounts. Use regular or whipped cream cheese sparingly in keto desserts and as a bagel topper substitute.
Cottage Cheese
Cottage cheese is a fresh cheese curd product thats very high in casein protein. However, with about 3-4 grams of carbs in just half a cup, cottage cheese can quickly add up in terms of carb count. Most keto dieters can only enjoy it sparingly or need to avoid it altogether.
Mascarpone Cheese
This soft, creamy Italian cheese only contains about 2 grams of protein per ounce. Yet it still packs in the calories and fat. Save mascarpone for special occasion desserts like tiramisu and avoid using it as an everyday cheese.
Brie Cheese
At only about 3 grams of protein and 5 grams of fat per ounce, brie cheese skimps on nutrition. Yet it can still contribute excess calories. Since its relatively high in carbs for such little protein payoff, most keto dieters wont be able to enjoy brie very often without going over carb limits.
American Cheese
Thanks to additives and fillers, commercial American cheese slices and spreads are more artificial than natural cheese. They dont offer much protein or other nutrients relative to their calorie, carb and fat amounts. Make your own American cheese sauce for keto by melting cheddar or other high protein cheeses instead.
Frequently Asked Questions
What cheese has the highest amount of protein?
Parmesan cheese has the highest amount of protein, with over 10 grams per ounce. Other high protein cheese options include Swiss, cheddar, Gruyre and mozzarella.
Why is high protein cheese good for keto diets?
High protein cheeses can help boost protein intake to preserve muscle and maintain metabolic rate while restricting carbs and calories for weight loss on keto. Protein also promotes satiety to prevent hunger and cravings.
What should you avoid when buying cheese on keto?
Avoid pre-shredded cheeses as they often contain added starches to prevent caking. Also beware of cheese spreads loaded with fillers, stabilizers and excess sugar and carbs. Read nutrition labels closely when purchasing cheese products for keto.
Are there any risks to eating too much cheese on keto?
While cheese can be enjoyed regularly on keto, eating excessive amounts may result in digestive issues, inflammation or weight loss stall. Pay attention to your personal tolerance level and aim to balance cheese with other keto-friendly whole foods for best health.
FAQs
Is cheese allowed on the keto diet?
Yes, cheese is definitely allowed on keto diets. In fact, cheese is encouraged as a high fat, moderate protein food that can help keep carbs low. Just opt for cheeses with higher protein like cheddar, Parmesan and Swiss rather than cream cheese or cottage cheese.
What is the best cheese for the keto diet?
The best cheeses for the high fat, low carb keto diet include Parmesan, cheddar, Swiss, Gruyère and mozzarella. These cheeses provide a nice balance of protein and fat without too many carbs per serving.
How much cheese can you eat per day on keto?
There’s no specific gram amount for how much cheese to consume daily on keto. Cheese can be included as part of your regular keto meal plan and snacks. Just pay attention to serving sizes and make sure cheese isn’t crowding out other important veggies, proteins and healthy fats.
Is it okay to eat cheese before bed on keto?
It's fine to enjoy cheese before bed on occasion while following a keto diet, provided it's part of a balanced end-of-day meal and not excessively high in calories. Some find dairy at night disrupts their sleep or digestion, so pay attention to how your body responds.
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.
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