Cheese for the Keto Diet - Recipes and Purchasing Tips

Cheese: A Tasty Addition to the Ketogenic Diet

The ketogenic (keto) diet has become an increasingly popular way of eating over the past few years. This high fat, low carb diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. One question many people have when starting keto is whether dairy products like cheese can be included.

An Overview of Cheese and the Keto Diet

The good news for cheese lovers is that most types of cheese can definitely be enjoyed on the ketogenic diet! Cheese is a versatile, tasty addition to many keto meals and snacks. There are a few main reasons why cheese works well with keto:

• Cheese is high in fat - The keto diet typically recommends getting 70-80% of calories from fat. Cheese is a convenient way to add more fat into your diet.
• Cheese contains minimal carbs - Most types of cheese have less than 1 gram of carbs per ounce. Some aged, hard cheeses have almost zero carbs.
• Cheese helps meet protein needs - While cheese isn't as protein-packed as meat or eggs, it can still help you meet your daily protein requirements on keto.

Nutrition Profile of Popular Cheese Varieties

With hundreds of types of cheese to choose from, which ones work best for the ketogenic diet? Here is a look at some of the most popular varieties of cheese and their nutrition profiles:

Cheddar Cheese

• Fat: 9 grams per ounce
• Protein: 7 grams per ounce
• Carbs: less than 1 gram per ounce

As one of the most popular types of cheese, cheddar is a great choice for keto. It provides a good amount of fat and protein with minimal carbs.

Mozzarella Cheese

• Fat: 8 grams per ounce
• Protein: 7 grams per ounce
• Carbs: 1 gram per ounce

Fresh mozzarella and low moisture part skim mozzarella are both low in carbs. Just be mindful of any added starches or fillers sometimes found in pre-shredded mozzarella.

Blue Cheese

• Fat: 8 grams per ounce
• Protein: 6 grams per ounce
• Carbs: 1 gram per ounce

Blue cheese makes a tasty, tangy addition to salads and dips. Be sure to double check the label though, as carbs can vary between blue cheese crumbles and blue cheese wedges.

Parmesan Cheese

• Fat: 10 grams per ounce
• Protein: 10 grams per ounce
• Carbs: less than 1 gram per ounce

As a hard Italian cheese, parmesan contains very minimal lactose and carbs, meaning it's an excellent choice for keto diets.

Swiss Cheese

• Fat: 9 grams per ounce
• Protein: 8 grams per ounce
• Carbs: less than 1 gram per ounce

With its distinctive holes and rich flavor, Swiss cheese is a tasty pick for omelets, sandwiches, cheese plates and more on keto.

Tips for Adding Cheese to Your Keto Diet

Here are some simple tips for incorporating cheese into ketogenic diet:

• Try wrapping meats, veggies or olives with slices of provolone or mozzarella cheese for easy snacks.
• Grate parmesan or cheddar over salads, zucchini noodles, cauliflower rice and other veggie dishes.
• Stuff peppers, mushrooms or small tomatoes with cream cheese and spices.
• Mix crumbled feta or goat cheese into omelets or scrambled eggs.
• Top keto-friendly pizza crusts with tomato sauce, veggies and melted mozzarella.
• Blend cream cheese with herbs and use as a dip for celery sticks or pork rinds.

Potential Downsides of Eating Too Much Cheese

While cheese can absolutely be part of a healthy keto diet, it's important not to go overboard. Eating too much cheese may lead to:

• Weight loss stalls - While the high fat content isn't an issue, eating excessive calories from any source can prevent weight loss.
• Digestive issues - Too much cheese could cause constipation, bloating, diarrhea or other stomach complaints in those sensitive to dairy foods.
• Increased inflammation - Dairy may aggravate inflammatory conditions for certain individuals.
• Nutrient imbalances - Overdoing cheese while not eating enough veggies, protein, etc can prevent you from getting a balance of nutrients.

Keto-Friendly Cheese Recipe Ideas

To take advantage of all the benefits cheese has to offer on the ketogenic diet, be sure to incorporate it into some tasty recipes like these:

Easy Baked Brie

This warm, melty appetizer takes only minutes to throw together:

• Ingredients: Brie cheese, nuts of choice, berries
• Directions: Place whole brie wheel in oven-safe dish. Top with chopped nuts and berries. Bake 10-15 minutes until melted.

Cobb Salad

This classic salad includes crumbled blue cheese for tangy flavor:

• Ingredients: Romaine lettuce, chicken, bacon, eggs, avocado, tomatoes, blue cheese
• Directions: Chop and mix everything in a bowl. Top with crumbled blue cheese.

Cheesy Meatballs

These protein-packed meatballs are taken up a notch with gooey melted mozzarella:

• Ingredients: Ground beef, eggs, almond flour, mozzarella, Italian seasoning
• Directions: Form beef mixture into balls, skewer and bake until cooked through. Top with sliced fresh mozzarella and broil 1-2 minutes to melt cheese.

Cheesy Taco Stuffed Peppers

Veggie peppers get a tasty filling of taco meat, vegetables and two types of cheese:

• Ingredients: Bell peppers, ground turkey or beef, taco seasoning, onion, tomato, cheddar and Mexican blend cheese
• Directions: Cut and hollow out peppers. Brown meat and veggies for filling. Stuff peppers with meat mixture and top with shredded cheese before baking.

Tips for Purchasing Quality Cheese on Keto

Not all cheeses available at the grocery store are created equal when it comes to keto-friendliness. Here are some tips for picking out quality cheeses:

• Read nutrition labels - Double check carb counts, which can vary greatly between cheese types.
• Look for raw/unpasteurized cheese - These retain more vitamins and enzymes compared to heavily processed cheese.
• Choose full-fat cheese - The keto diet emphasizes healthy fats, so opt for whole milk cheese rather than low-fat varieties.
• Buy block cheese and shred yourself - Pre-shredded cheese often contains added starches to prevent caking.
• Go for aged, hard cheeses - These are lower in carbs and lactose due to the aging process.
• Select grass-fed when possible - Grass-fed dairy contains higher levels of omega-3s and conjugated linoleic acid (CLA

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.