Introduction to Low Carb Cheese
Cheese is a beloved food for many people. Its creamy, salty, savory flavor can make any dish more delicious. For those following a low carb diet like the keto diet, cheese is often a staple ingredient. That's because most cheeses are low in carbs and high in fat, which fits perfectly into a low carb eating pattern.
But not all cheeses are created equal when it comes to carb content. Some cheeses are higher in carbs than others, meaning they should be enjoyed in moderation on a low carb diet. The key is to choose cheeses wisely so you can satisfy your cravings without kicking yourself out of ketosis.
What Makes a Cheese Low Carb?
In general, the lower the lactose content of a cheese, the fewer carbs it will contain. Lactose is the natural sugar found in dairy products. When cheese is aged and fermented, the lactose breaks down leaving behind protein and fat.
Here are some factors that result in lower carb cheeses:
- Aging - Aged cheeses are lower in carbs because the lactose breaks down over time. Aged cheddar, parmesan and Swiss are some good options.
- Hardness - Hard cheeses like parmesan have less lactose because more whey is removed during production.
- Fat Content - High fat cheeses usually have less carbs because lactose converts to fat during aging.
- Fresh vs. Processed - Fresh cheeses like ricotta and cottage cheese tend to be higher in lactose and carbs.
5 Best Low Carb Cheeses
Here are some of the top low carb cheese options to enjoy freely on a keto diet:
1. Cheddar Cheese
Cheddar is a staple cheese in many people's fridges. The aging process gives cheddar its distinctive tangy, sharp flavor and also reduces the lactose content. One ounce of cheddar cheese provides just 0.4 net carbs.
Opt for aged cheddar rather than mild cheddar for maximum flavor and minimum carbs. Shredded cheddar can make salads and omelets more interesting. A cheddar cheese stick also makes a convenient on-the-go snack.
2. Parmesan Cheese
As a hard Italian cheese, parmesan is very low in carbs. After aging for 12-36 months, it contains minimal lactose and sugars. An ounce of parmesan provides less than 1 gram net carb.
Grate parmesan over low carb vegetables like zucchini noodles or roasted cauliflower. Mix it into egg dishes like omelets and frittatas. A sprinkle of parmesan can make steamed broccoli or green beans much tastier.
3. Swiss Cheese
With its distinctive eyes and mellow flavor, Swiss cheese is a tasty low carb option. Just 1 ounce of Swiss cheese nets out at less than 1 gram of carb.
Try slicing Swiss cheese to make roll-ups with turkey breast or ham. You can also melt slices of Swiss on top of lean grass-fed burgers or pork chops. For an easy low carb snack, enjoy Swiss cheese cubes or slices.
4. Blue Cheese
Blue cheese makes an excellent addition to low carb salads and dips. The mold used to create blue cheese lowers the lactose content during aging. One ounce of blue cheese typically provides about 1 gram net carb.
Crumbly blue cheese pairs nicely with fatty meats like steak, lamb and duck. Add some blue cheese crumbles and chopped walnuts on top of a keto-friendly salad for extra flavor and crunch.
5. Feta Cheese
Crumble some feta cheese on top of a salad or veggie-packed omelet for a tasty low carb cheese choice. The brining process used to make feta significantly reduces the lactose content. You'll only get about 1 gram of net carbs from 1 ounce of feta.
Flavorful feta cheese complements fresh vegetables like tomatoes, cucumbers, peppers and onions. Add feta to wraps made with low carb crepes or coconut wraps for a Greek-inspired treat.
5 High Carb Cheeses to Limit
On the flip side, some cheeses are higher in carbs and best limited on keto. Here are 5 to watch out for:
1. Cottage Cheese
Cottage cheese is a fresh cheese, meaning it's not aged or fermented to reduce lactose like other cheeses. One cup of small curd cottage cheese contains over 10 grams net carbs.
If you really love cottage cheese, stick to a 1/4 cup serving and pair it with low carb vegetables to help keep carbs in check.
2. Ricotta Cheese
Like cottage cheese, ricotta is a fresh Italian cheese made from whey. It's moist, creamy and delicious, but fairly high in carbs. A 1/4 cup serving of whole milk ricotta averages 3-4 grams net carbs.
Light ricotta cheese has slightly fewer carbs at around 3 grams per 1/4 cup. Use it sparingly in recipes like low carb lasagna.
3. Brie Cheese
At first glance, creamy French brie seems like it would be keto-friendly. But a 1 ounce serving nets about 1 gram of carb due to its semi-soft texture.
Limit your portions of mild soft cheeses like brie. Opt for small slices with nuts or cured meat for the lowest carb impact.
4. Goat Cheese
Tangy goat cheese adds flavor to many dishes, but it's slightly higher in carbs than aged cheeses. One ounce of soft goat cheese contains nearly 2 grams net carbs.
For lower carb recipes, use strong-flavored goat cheese crumbles sparingly. Save soft goat cheese for special occasion appetizers.
5. Cream Cheese
It's nearly impossible to avoid cream cheese if you love to cook and bake. The good news is that a 2 tablespoon serving (about 1 ounce) provides just 1 gram of carb.
To keep carbs low, stick to a small amount of full-fat cream cheese in recipes. Avoid fat-free or Neufchatel cheeses as they have more carbs.
Tips for Adding Cheese to a Low Carb Diet
Here are some tips to help you enjoy cheese wisely within a low carb eating plan like the keto diet:
- Read nutrition labels and calculate net carbs when trying new cheeses.
- Aim for 1-2 ounce full-fat cheese servings per day.
- Limit fresh unripened cheeses like ricotta, cottage cheese and goat cheese.
- Choose aged, hard cheeses like cheddar, Parmesan and Swiss more often.
- Use strong-flavored cheeses like blue and feta to add lots of taste in small amounts.
- Avoid packaged shredded cheeses with added starches and carbs.
- Be mindful of portions, as too much cheese can pack a lot of calories.
Low Carb Cheese Recipes
Here are some tasty recipes featuring low carb cheeses:
Blue Cheese and Pecan Salad
Serve this colorful salad with crumbled blue cheese, chopped pecans, grape tomatoes, cucumber and a homemade balsamic vinaigrette.
Cheesy Cauliflower Casserole
For comfort food, whip up this hearty casserole with riced cauliflower, cream cheese, cheddar cheese, bacon and spices.
Cheese Taco Shells
These crispy taco shells are made simply with shredded cheese. Fill them with taco beef, lettuce, tomato and avocado.
Cheesy Zucchini Gratin
For an easy side dish, layer sliced zucchini with heavy cream, Parmesan cheese and seasonings and bake until bubbly.
Cheese Chips
Melt your favorite hard cheeses in the microwave or oven to make crispy, crunchy low carb cheese chips.
The Bottom Line
Cheese can definitely have a place in a low carb lifestyle when consumed mindfully. Choose low lactose, full-fat cheeses like cheddar, Swiss and Parmesan. Limit fresh cheeses and monitor your portions of higher carb cheeses. With a little planning, you can still enjoy the creamy goodness of cheese on a keto diet.
FAQs
Why is cheese allowed on a low carb diet?
Most cheeses are low in carbs and high in fat, which makes them ideal for low carb diets like keto. During the cheesemaking process, the lactose sugars in milk convert to fat via fermentation and aging. The end result is a low carb food that's rich, creamy and delicious.
What are the best low carb cheeses to eat?
The best low carb cheeses include cheddar, Parmesan, Swiss, Monterey Jack, mozzarella, provolone, blue cheese and feta. Focus on full-fat, aged hard cheeses and limit fresh soft cheeses like ricotta and goat cheese.
Can I eat as much cheese as I want on keto?
It's best to moderate your cheese intake on keto. While cheese can fit into your daily carb limit, it's still high in calories. Stick to 1-2 ounces of cheese per day and track your servings. Too much cheese can slow weight loss.
Is shredded cheese OK for a low carb diet?
Pre-shredded cheeses often contain added starches to prevent sticking. Check the labels and stick to cheeses shredded fresh or shave off chunks from a block. Pre-grated Parmesan usually doesn’t have additives.
What are easy low carb cheese recipes?
Some easy low carb cheese recipes include omelets, frittatas, cheese crisps, cloud bread made with cream cheese, cheese taco shells, cauliflower pizza crust with cheese topping, and cheesecake mousse made with cream cheese.