The keto diet is all about eating high-fat, moderate-protein, and very low-carbohydrate foods to help your body enter ketosis—a state where fat becomes your primary fuel source instead of carbs. Cheese is a beloved staple on keto because it’s naturally rich in fats, low in carbs, and highly versatile. But not all cheeses are created equal for the keto diet. Some are lower in carbs, while others contain more sugar and lactose, which could hinder your progress.
So, what is the most keto-friendly cheese? In this detailed guide, we’ll explore the best options, discuss their nutritional benefits, and share tips on how to incorporate these cheeses into your keto meal plan. We’ll also highlight which cheeses to avoid to stay in ketosis, and answer some frequently asked questions.
What Makes a Cheese Keto-Friendly?
To determine whether a cheese is keto-friendly, there are a few key nutritional aspects you need to consider:
- Carbohydrate Content: The most important factor for cheese on keto is that it’s low in carbohydrates. The typical keto diet restricts carbs to 20–50 grams per day, so every bit counts. Cheese naturally has very few carbs, but some varieties contain more lactose, which is a form of sugar. The best keto-friendly cheeses have minimal carbs per serving.
- Fat Content: Fat is the primary macronutrient on a keto diet, so your cheese should have a high fat content. This helps fuel your body and keeps you full and energized. Cheeses high in fat are excellent for maintaining ketosis.
- Protein Content: Cheese contains protein, which is important for muscle maintenance, but too much protein can kick you out of ketosis. You’ll want cheese that has moderate protein content, just enough to support your body without overdoing it.
- Lactose Content: Lactose is a type of sugar found in milk. Cheeses with high lactose content tend to have more carbohydrates, which makes them less suitable for keto. Aged cheeses tend to have less lactose, making them more keto-friendly.
For more in-depth insights into choosing the best cheeses for keto, check out this Ultimate Guide to Keto-Friendly Cheeses.
Top Keto-Friendly Cheeses
Here’s a breakdown of the best keto-friendly cheeses, along with their nutritional data and tips on how to use them in your diet.
Cheddar Cheese
- Carbs: Less than 1 gram per ounce
- Fat: 9 grams
- Protein: 7 grams
Cheddar cheese is a fantastic option for keto because it’s low in carbs and high in fat, which makes it perfect for keeping you full and in ketosis. Cheddar is also highly versatile and works well in many dishes, from salads to burgers to keto casseroles.
You can use cheddar in recipes like cheddar cheese crisps or as a topping on eggs, burgers, and cauliflower-based dishes. It’s also perfect for making keto-friendly macaroni and cheese using cauliflower in place of traditional pasta.
Mozzarella Cheese
- Carbs: 1 gram per ounce
- Fat: 6 grams
- Protein: 6 grams
Mozzarella is another excellent keto-friendly cheese, especially if you opt for fresh mozzarella. It’s slightly higher in carbs compared to cheddar, but still low enough to fit comfortably into a keto diet. Mozzarella’s mild flavor and soft texture make it a go-to for many keto recipes, including fathead dough—a low-carb dough made from mozzarella and almond flour, often used as a keto pizza crust.
Mozzarella is also great for keto-friendly lasagna where zucchini or eggplant replace traditional pasta noodles. For more keto-friendly mozzarella uses, read this Best Cheeses for Keto guide.
Cream Cheese
- Carbs: 1 gram per ounce
- Fat: 10 grams
- Protein: 2 grams
Cream cheese is a favorite among keto dieters because of its creamy texture, high fat content, and versatility. It’s often used in keto cheesecake, fat bombs, or as a spread for low-carb bread alternatives. Cream cheese also works as a thickener in sauces, soups, and casseroles, making it a must-have in your keto kitchen.
Since cream cheese is so low in carbs and high in fat, it’s ideal for adding extra calories to your diet without worrying about carbs. Try making keto-friendly dips with cream cheese or using it in dessert recipes.
Goat Cheese
- Carbs: Less than 1 gram per ounce
- Fat: 9 grams
- Protein: 7 grams
Goat cheese is another keto-friendly option, offering a creamy texture and a tangy flavor. It’s perfect for salads or as a spread on keto-friendly crackers. The fat content of goat cheese makes it a great addition to keto meals, and it’s very low in carbs, making it easy to fit into your daily carb count.
Try crumbling goat cheese over a keto salad with spinach, nuts, and a low-carb vinaigrette, or mix it into scrambled eggs for a creamy, savory breakfast.
Parmesan Cheese
- Carbs: Less than 1 gram per ounce
- Fat: 7 grams
- Protein: 10 grams
Aged cheeses like parmesan are some of the best options for keto because the lactose (sugar) content decreases as the cheese ages. Parmesan is a hard, flavorful cheese that’s perfect for grating over salads, vegetables, or keto-friendly pasta alternatives like zucchini noodles or shirataki noodles.
Parmesan is also an excellent choice for making keto-friendly cheese crisps, which can be used as a low-carb alternative to crackers.
Blue Cheese
- Carbs: 1 gram per ounce
- Fat: 8 grams
- Protein: 6 grams
Blue cheese is a flavorful, low-carb option that works well in keto-friendly recipes. Its sharp, tangy taste adds a burst of flavor to salads, dips, and snacks. It’s also great for making blue cheese dressing—a perfect topping for keto salads or as a dip for veggies.
Blue cheese pairs well with meats, particularly steak and burgers, and can also be crumbled into a keto charcuterie board with other low-carb snacks.
Brie Cheese
- Carbs: Less than 1 gram per ounce
- Fat: 9 grams
- Protein: 5 grams
Brie is another high-fat, low-carb cheese that’s ideal for the keto diet. Its creamy texture makes it a great option for snacks, and it can be paired with keto-friendly crackers or vegetables for a quick, satisfying meal. You can also bake brie with herbs for an indulgent, savory treat.
Swiss Cheese
- Carbs: Less than 1 gram per ounce
- Fat: 8 grams
- Protein: 7 grams
Swiss cheese is another low-carb, high-fat cheese perfect for keto. Its nutty flavor works well in sandwiches (using keto bread), omelets, or as a topping for burgers. Swiss cheese is a great option if you’re looking for something with a more mild flavor that can be incorporated into various keto recipes.
Provolone Cheese
- Carbs: 1 gram per ounce
- Fat: 7 grams
- Protein: 7 grams
Provolone is a semi-soft cheese that melts easily, making it perfect for keto-friendly grilled cheese sandwiches or as a topping for keto-friendly pizzas. Like other cheeses, provolone is low in carbs and high in fat, making it a perfect option for keto recipes that require a melted cheese component.
Cheeses to Avoid on Keto
While many cheeses are keto-friendly, there are some that you should avoid due to their higher carbohydrate content or the presence of fillers and additives.
Cottage Cheese
Cottage cheese is often marketed as a healthy, low-fat option, but it’s higher in carbs compared to other cheeses. While it’s rich in protein, it contains more carbs due to its higher lactose content, making it less suitable for keto. For more details on why cottage cheese may not be the best choice for keto, check out this keto cottage cheese guide.
Ricotta Cheese
Ricotta is another cheese that is best avoided or eaten in very small amounts on keto. It contains more carbs than most cheeses, so it can quickly add up in your carb count. You can still use it in small portions for specific keto recipes like ricotta-stuffed mushrooms or keto lasagna, but it’s best to keep it limited.
Processed Cheeses
Processed cheeses like American cheese and pre-packaged shredded cheeses often contain additives and fillers that can increase their carb content. These cheeses are not ideal for keto because of their higher carb count and lack of nutritional benefits.
Low-Fat Cheeses
Low-fat cheeses often contain more carbs to make up for the reduced fat content. The keto diet focuses on high fat and low carbs, so low-fat cheeses are not recommended. Always choose full-fat cheese varieties to keep your fat intake high and your carb count low.
Keto Cheese Recipes and Ideas
Cheese is incredibly versatile, especially on keto. Here are some delicious keto-friendly cheese recipes to try:
- Fathead Dough: Made with mozzarella and almond flour, fathead dough is perfect for keto pizzas, breadsticks, or bagels. It’s a low-carb alternative to traditional dough that’s high in carbs.
- Keto Cheesecake: Cream cheese is the star of this rich, creamy dessert. Use a low-carb sweetener like stevia or monk fruit to keep it keto-friendly.
- Cheese-Stuffed Meatballs: Stuff meatballs with mozzarella or cheddar for a cheesy, keto-friendly dinner.
- Keto Mac and Cheese: Cauliflower mac and cheese made with cheddar or parmesan is a delicious, low-carb twist on a classic comfort food.
- Cheese Crisps: Bake shredded cheddar or parmesan into crispy chips for a quick, keto-friendly snack.
Health Benefits of Eating Cheese on Keto
Calcium and Bone Health
Cheese is an excellent source of calcium, which is essential for maintaining strong bones and teeth. Since many keto-friendly foods are low in calcium, cheese is a great way to ensure you’re getting enough of this crucial mineral in your diet.
Probiotics in Aged Cheeses
Aged cheeses like parmesan and blue cheese contain probiotics, which promote gut health. Probiotics are beneficial bacteria that help balance the gut microbiome, supporting digestion and overall health.
Lactose Intolerance and Keto Cheese Options
Many keto-friendly cheeses are low in lactose, making them suitable for people with lactose intolerance. Aged cheeses like cheddar, parmesan, and gouda contain less lactose due to the aging process, which reduces the sugar content.
If you’re lactose intolerant but still want to enjoy cheese on keto, stick to aged varieties. For more information on which cheeses are best for those with dietary restrictions, read this keto cheese comparison guide.
How Much Cheese Can You Eat on Keto?
While cheese is a great addition to the keto diet, it’s important to consume it in moderation. Cheese is calorie-dense, and overeating it can lead to excess calorie intake, which may stall weight loss. Aim to balance your cheese intake with other fats, proteins, and low-carb vegetables. Sticking to 1–2 ounces per serving can help you enjoy cheese without overdoing it.
FAQs
What is the lowest-carb cheese for keto?
Aged cheeses like parmesan and cheddar are among the lowest-carb options, with less than 1 gram of carbs per ounce.
Can you eat too much cheese on keto?
Yes, eating too much cheese can lead to overeating calories, which may slow down weight loss. It’s important to enjoy cheese in moderation.
Are processed cheeses okay on keto?
Processed cheeses often contain fillers and added sugars, which increase their carb content. It’s best to avoid them on keto.
Is cream cheese keto-friendly?
Yes, cream cheese is very keto-friendly due to its low carb and high fat content.
Can lactose-intolerant people eat keto-friendly cheese?
Many aged cheeses, such as cheddar and parmesan, are low in lactose and can be enjoyed by people with lactose intolerance.
Conclusion
So, what is the most keto-friendly cheese? Cheddar, mozzarella, cream cheese, goat cheese, parmesan, blue cheese, and brie are all excellent options. These cheeses are low in carbs, high in fat, and versatile enough to be used in a variety of keto recipes. Avoid processed and low-fat cheeses, as they often contain more carbs and fillers that can disrupt your keto diet. With the right cheese choices, you can enjoy flavorful meals while staying in ketosis and reaching your health goals.