Provolone Cheese on the Keto Diet - Benefits, Nutrition and Recipes

Introduction to Provolone Cheese on the Keto Diet

The keto diet has soared in popularity over the last few years. This very low-carb, high-fat diet helps people reach a state of ketosis for fat burning and weight loss. Keto dieters have to drastically reduce carbohydrate intake, often eating less than 50 grams of carbs per day.

Cheese is a keto dieter's best friend. Hard cheeses like cheddar and swiss are easy keto choices, but what about provolone? Can you eat provolone cheese on the keto diet?

What is Provolone Cheese?

Provolone is an aged Italian cheese that originated in southern Italy. It has a smooth texture and comes in various shapes. Provolone is available in two styles - provolone piccante and provolone dolce. Piccante has a sharp, spicy flavor while dolce is milder.

All provolone starts off as dolce. To make piccante, the cheese wheels are aged for longer to intensify the flavor. Smoking the cheese also adds a spicy, smoky taste.

Both provolone dolce and piccante have a semi-firm, elastic texture. The cheese has a pale yellow color. When melted, provolone becomes stringy and gooey, making it a great melting cheese.

Nutrition Facts

A one ounce serving of provolone cheese provides:

• 122 calories
• 10 grams of fat
• 6 grams of protein
• Less than 1 gram of carbs

The low carb and high fat macros make provolone a perfect choice for the ketogenic diet. But what are some other benefits of adding provolone to your keto meal plan?

Benefits of Provolone Cheese

Here are some of the top benefits you'll enjoy by eating provolone cheese on keto:

1. Good Source of Protein

Provolone cheese provides six grams of protein per serving. Getting adequate protein is crucial on keto to preserve muscle mass as your body burns fat for fuel.

2. Contains Healthy Fats

The keto diet focuses on getting 60-80% of calories from fats. Provolone contains mostly monounsaturated and saturated fat. These healthy fats help you feel satisfied after eating.

3. Loaded with Calcium

Calcium is an important mineral for bone health. Provolone serves up over 20% of the calcium you need in a day.

4. Fights Inflammation

Provolone provides anti-inflammatory benefits thanks to conjugated linoleic acid (CLA). CLA may also help promote fat loss.

5. Good Source of Vitamin A

Getting enough vitamin A improves immunity, eyesight and organ health. Provolone cheese delivers over 15% of the recommended vitamin A daily value.

6. May Improve Blood Sugar Control

Eating provolone cheese may help reduce blood sugar spikes thanks to its high fat and low carb content. This makes it an excellent option for people with diabetes or insulin resistance.

Choosing the Best Provolone for Keto

When shopping for provolone for keto, there are a few things to look out for:

Pick Full Fat Varieties

Always select full-fat provolone cheeses. Low fat and nonfat varieties will be higher in carbs. Full fat provolone fits perfectly into the high fat keto diet.

Avoid Added Sugars

Some flavored provolone cheeses may contain added sugars to provide a honey, fruit or sweet taste. Check the ingredients label and select cheeses without added sugars like cane sugar, honey, or fruit juice concentrates.

Select Harder Cheeses

Softer cheeses tend to be higher in carbs. Look for firmer provolone blocks for the lowest carb content.

Buy from Trusted Brands

Purchase provolone made by reputable cheesemakers to ensure quality ingredients. Recommended brands include BelGioioso, Boar's Head, and Kraft.

Incorporating Provolone into Keto Meals and Snacks

There are many tasty ways to enjoy provolone on a ketogenic diet:

Provolone Cheese Slices

Add provolone slices to burgers, sandwiches, wraps, and lettuce wraps. You can also roll up provolone with deli meat for an easy snack.

Provolone Cheese Crisps

For crunchy low-carb snacks, bake provolone slices in the oven until crisp.

Stuffed Provolone

Cut a slit in a provolone ball and stuff with prosciutto, pesto, or roasted peppers for an appetizer.

Chicken Cordon Bleu

Stuff chicken breasts with provolone and ham, then bake until the cheese melts for a delicious keto dinner.

Steak Topper

Melt provolone over steak to make it juicy and irresistible.

Provolone Salad

Toss cubed provolone with greens, nuts, olive oil and balsamic vinegar.

Cheesy Omelet Filling

Add shredded or diced provolone to your morning omelet for a protein and fat boost.

Cheesy Vegetable Bake

Cover roasted broccoli, cauliflower or zucchini in melted provolone for a delicious low-carb side.

Potential Drawbacks of Eating Provolone on Keto

While provolone cheese is suitable for keto, there are a few potential downsides to be aware of:

High in Saturated Fat

Provolone contains significant amounts of saturated fat. People at risk for heart disease should moderate saturated fat intake.

May Cause Digestive Issues

Some people experience bloating, gas or constipation when eating cheese regularly. Start slowly when adding provolone to see how your body responds.

Contains Salt

Provolone, especially aged piccante varieties, provide a high amount of sodium. Limit portions if you have high blood pressure or hypertension.

Can Contain Fillers

In low-quality processed provolone, manufacturers may add starch, cellulose or other fillers. Always read the ingredient label.

Contains Lactose

Provolone has low amounts of lactose. But people with lactose intolerance may need to limit portions.

The Bottom Line

Provolone cheese fits perfectly into the high fat, low carb ketogenic diet. This nutritious cheese provides proteins, healthy fats and vitamins. There are many tasty ways to enjoy provolone on keto from snacks to main dishes.

When shopping for provolone, select full-fat from reputable brands to ensure quality. Pair provolone with non-starchy vegetables for a nutritious keto meal. While provolone is suitable for keto diets, portion control is advised.

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.