Can You Eat Cheese on Keto?


As a keto enthusiast, I often get asked, “Can you eat cheese on keto?” The simple answer is yes, but there’s more to it. Let’s unravel the cheesy side of the keto diet.

Understanding the Keto Diet

What is a Keto Diet?

The ketogenic (keto) diet is a low-carb, high-fat diet designed to put your body into a state of ketosis, where it burns fat instead of carbohydrates for energy.

Benefits of a Keto Diet

From promoting weight loss to potentially improving brain function and heart health, the benefits of a keto diet are numerous. However, it’s always good to consult a healthcare professional before starting any new diet.

Cheese and the Keto Diet

The Basics: Is Cheese Keto-Friendly?

Yes, most cheese is keto-friendly! Cheese is typically high in fat, moderate in protein, and low in carbs, which aligns with the macronutrient goals of a keto diet.

Nutritional Benefits of Cheese

Cheese is a rich source of high-quality protein, which is essential for muscle repair and growth. It also provides a wealth of vital nutrients, including calcium for bone health, vitamin B12 for nerve function and the production of red blood cells, as well as zinc, phosphorus, and some types of vitamin A and B vitamins. Additionally, certain types of cheese contain probiotics, which can promote a healthy gut microbiome.

Choosing the Right Cheese for Your Keto Diet

The Best Cheeses for Keto

Full-fat cheeses like cheddar, gouda, mozzarella, brie, and cream cheese are excellent choices. They have a good balance of fats and protein, and most importantly, they’re low in carbs.

Cheeses to Avoid on Keto

Steer clear of processed cheeses and cheese products. These often contain added sugars and other carbs, making them less suitable for a keto diet.

Tips for Incorporating Cheese into Your Keto Diet

  • Snacking: Cheese makes an excellent keto-friendly snack. It’s high in fat and protein and usually contains very few carbs. String cheese, cheese slices, or cheese cubes with some nuts could be a quick and satisfying snack.
  • Cheese-Based Meals: Many keto-friendly recipes use cheese as a main ingredient, such as crustless quiche, cheese-stuffed chicken, or cauliflower mac and cheese.
  • Salad Topping: Adding grated, sliced, or crumbled cheese to salads can increase their fat content, making them more suitable for a keto diet.
  • As a Flavor Enhancer: Cheese, especially the hard and strong-flavored ones like Parmesan or Pecorino, can be used to enhance the flavor of many dishes.
  • Cheese Crisps: You can make a quick and easy snack by baking small piles of shredded cheese in the oven until they become crispy. These can be used as a low-carb alternative to crackers.
  • As a Binder: Cheese can act as a binder in many recipes, such as meatballs or burgers, replacing bread crumbs to make them keto-friendly.
  • Stuffed Vegetables: Cheese can be used to stuff keto-friendly vegetables like bell peppers, zucchini, or mushrooms for a filling and tasty meal.
  • Sauces and Dips: Cheese sauces and dips can be made keto-friendly and are perfect for adding flavor and fats to a variety of dishes.

Remember to opt for full-fat, unprocessed cheese and be mindful of portion sizes, as cheese is also high in calories.

Potential Concerns with Eating Cheese on Keto

While cheese is generally keto-friendly due to its high-fat, low-carb profile, there are a few potential concerns to consider:

  • High in Calories: Cheese is energy-dense, meaning it’s high in calories. Overconsuming cheese can lead to weight gain if you’re not mindful of your overall caloric intake.
  • Lactose Intolerance: Some people may not tolerate dairy products well due to lactose intolerance or sensitivity, which can lead to gastrointestinal distress.
  • Possible Inflammation: Some people may experience inflammation or other adverse reactions to dairy. If you suspect that you’re sensitive to dairy, it might be worth eliminating it for a while to see if your symptoms improve.
  • Processed Cheeses: Not all cheeses are created equal. Highly processed cheeses can contain additives and fillers that aren’t as healthy as whole, natural cheeses. Always aim for high-quality, unprocessed cheeses.
  • Sodium Content: Cheese can be high in sodium, which can potentially lead to water retention and increased blood pressure in some individuals.
  • Nutrient Balance: While cheese can be a part of a healthy diet, relying on it too heavily can lead to an imbalance in your nutrient intake. It’s crucial to consume a variety of foods to ensure you’re getting all the necessary vitamins and minerals.

As always, it’s important to listen to your body and consult a healthcare professional if you have any concerns about your diet.


In conclusion, you can absolutely enjoy cheese on a keto diet. Just choose the right types of cheese and eat in moderation. Remember, a balanced approach to dieting is always the healthiest!


  1. Can I eat cheese every day on a keto diet?
    • Yes, but moderation is key. It’s also important to balance cheese with other nutrient-dense foods.
  2. Are there certain types of cheese I should avoid on keto?
    • Yes, processed cheeses and cheese products often contain added sugars and carbs.
  3. How much cheese can I eat on a keto diet?
    • There’s no set amount, but keep in mind that cheese is high in calories. Overeating can interfere with your weight loss goals.
  4. Is cheese the only dairy product I can eat on a keto diet?
    • No, other full-fat dairy products like cream and butter are also typically keto-friendly.
  5. What if I’m lactose intolerant but want to follow a keto diet?
    • Many cheeses, especially aged cheeses, are low in lactose. However, it’s important to listen to your body and choose foods that don’t cause discomfort.
Connie Greve

Connie Greve

My goal is to help you decide if the keto lifestyle is for you. I personally have experienced many health and weightloss benefits following the keto plan. I am here to give you valuable information to help you maintain a healthy lifestyle and make an informative decision.

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