Cheese Benefits on a Keto Diet
Cheese is not only allowed on a Keto diet, but it is a great food in this diet, as it can boost the effects of a Keto diet regarding weight loss, lower inflammation, more energy, better mental clarity, and freedom from carb addiction [1].
Also, the good thing about Keto cheeses is that they mostly contain healthy fats. According to a 2020 study by Astrup et al., whole-fat dairy products are considered SFA-rich foods, which do not increase the risk of cardiovascular diseases [2].
Another large-scale 2018 study by Guo et al. on over 2,500 men indicated that those who consumed more cheese had a lower body mass index [3].
Additionally, the combination of fat and protein in dairy products significantly boosts satiety [4].
A 2013 study by Kratz, Baars, and Guyenet found that eating cheese and other high-fat dairy products can decrease the risk of obesity [5].
An interesting 2021 study reported relationships between consuming cheese and improved cognition as we age [6].
Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan
Cheese Can Increase Satiety and Help Weight Loss
Research indicates that the inclusion of cheese in a keto diet can enhance satiety and contribute to weight loss. A study from the "American Journal of Clinical Nutrition" reported that participants who included dairy, like cheese, in their low-carb diet lost an average of 10% more body fat over six months compared to those who didn't.
What Kind of Cheese Can You Eat on a Keto Diet?
So far, we have learned that the answer to the question, “Can you eat cheese on a Keto diet?” is positive. As mentioned earlier, there are various kinds of cheese you can consume on a Keto diet.
The table below helps us learn once and for all which cheeses we can consume on Keto. Remember that among the cheeses allowed on a Keto diet, those with lower carb and higher fat and protein are the best.
| Type of Cheese |
Keto-Friendly |
| Cheddar |
✔ |
| Mozzarella |
✔ |
| Cream Cheese |
✔ |
| Brie |
✔ |
| Goat Cheese |
✔ |
| Blue Cheese |
✔ |
| Feta |
✔ |
| Parmesan |
✔ |
| Gouda |
✔ |
| Provolone |
✔ |
| Swiss |
✔ |
| Havarti |
✔ |
| Monterey Jack |
✔ |
| Ricotta |
✔ |
| Cottage Cheese |
✔* |
| Paneer |
✔* |
| Camembert |
❌ |
| Roquefort |
❌ |
| Gorgonzola |
❌ |
| Munster |
❌ |
| Limburger |
❌ |
| Burrata |
❌ |
| Halloumi |
❌ |
| Pecorino |
❌ |
| Manchego |
❌ |
| Emmental |
❌ |
| Boursin |
❌ |
| Mimolette |
❌ |
The cheeses marked with crosses (❌) are considered not Keto-friendly because they have higher carbohydrate content than those marked Keto-friendly (shown with a checkmark ✔).
Those shown with a checkmark and asterisk (✔*) can be Keto-friendly but are better to be consumed in moderation.
Learn More: Is Soy Sauce Keto? How to Eat? [The Best Alternatives]
How to Eat Cheese on Keto?
There are many ways to include cheese in your Keto meals. Here are the ten most popular ways. Just note that you must pay attention to your daily caloric intake and choose the Keto-friendly cheeses that align with your dietary goals.
Eat Cheese as a Snack
Slice your favorite Keto-friendly cheese or have it as cheese cubes or cheese sticks as a quick and healthy snack.
Add It to Salads
Sprinkle grated or crumbled Keto-friendly cheese like feta, blue cheese, or goat cheese on top of salads.
Make Cheese Crisps
Bake or microwave cheese slices until crispy, and enjoy.
Make Cheese Dips
Melt cheese and add some low-carb seasonings. Then, dip Keto-friendly veggies or cheese crisps into the dip.
Stuff Meats with Cheese
Add Keto-friendly cheese like mozzarella or feta to chicken breasts or burgers so the cheese melts and creates a yummy, gooey center.
Learn More: Is Tofu Keto? How to Eat Tofu on Keto?
A study published in the "Journal of Nutrition and Metabolism" found that incorporating dairy, including cheese, into a ketogenic diet helped 60% of participants maintain ketosis and achieve better lipid profiles.
Keto-Friendly Pizza
Use cheese as the base for a Keto pizza crust, and thank me later!
Cheese in Keto Casseroles
Add cheese into Keto casseroles to boost flavor and creaminess.
Cheese-Wrapped Snacks
Use cheese as a convenient wrapper for various Keto-friendly fillings.
Keto Cheese Sauces
Use high-fat cheeses like cheddar or Gouda to make Keto cheese sauces.
Cheese and Charcuterie
Combine cheeses, cured meats, olives, and low-carb nuts to make a satisfying Keto-friendly meal.
Learn More: Is Sour Cream Keto?
Summary
Can you eat cheese on a Keto diet? YES. You can eat different kinds of cheese on a Ketogenic diet. The important point is to choose the ones that best suit your goals, health status, and preferences.
You can also consult a healthcare professional, especially if you have an underlying health condition, to ensure the cheese you aim to include in the Keto diet is good for your body.
