BEST DAIRY FOODS ON A KETO DIET: WHICH ONES CAN YOU EAT?
Being aware of the best dairy foods on a Keto diet is important when embarking on this lifestyle. Being able to eat dairy on a Ketogenic diet is a real treat. Most standard diets demonize fats in any form! It is important, however, to discriminate between good dairy and bad dairy. It is essential to stick with higher fat dairy products and avoid the skimmed milk and low-fat versions.
High-fat dairy products are allowed on the Keto diet. These include high-fat cheeses and creams of any kind (as long as they do not contain sugar; Stilton with apricots for example would be a no-no). However, some people avoid cheese as there is a school of thought that says it is not keto. There are varying schools of thought on eating dairy on a Keto diet. You have to see how you get along with it, but most people happily include it.
WATCH OUT FOR DAIRY FOODS THAT CONTAIN HIGH SUGARS!
When looking at the best dairy foods on a keto diet, it is crucial that you distinguish which dairy to avoid. These foods include low fat cottage cheeses and low-fat fruit yogurts. If you look at the carb content on low-fat yogurts, often it is enough to make your hair stand on end!
Most low-fat products contain sugar in some form or another, so it is important to be aware of the pitfalls in the dairy area. Milk is off the menu for the same reason; it has sugars in it. On the other hand, full-fat Greek yogurt can be included in the best dairy on a keto diet. It can be used to enhance sauces as well as to enjoy with some berries on occasion. To learn more about what dairy foods to avoid see; Keto diet foods-complete list.
I personally find that in limited quantities it can help to enhance your cooking options. It expands the diet possibilities enormously. Organic is best. Grating a little cheese on various dishes improves flavor. A good Caesar Salad is a perfect Keto option.
Adding some cheese to your breakfast omelet livens things up. Equally heavy or double cream is great for cooking sauces. Butter is particularly good on the Keto diet. Shrimps cooked in garlic butter and butter slathered liberally over asparagus are mouth-watering options that make the diet satisfying and easy to stick to!
If you are dairy-free, fret not. There are plenty of dairy-free recipes around and this does not inhibit your chances of success with the diet. If you vegan then there are also keto vegan recipes that are totally delicious. Check out this link to find out more.
BUTTER: ONE OF THE BEST DAIRY FOODS ON A KETO DIET
Grass-fed butter is the preferable option on the Keto Diet. This is easy enough to find in supermarkets and is no more expensive than regular brands.
Kerrygold butter for example is grass-fed. It is important to focus on buying good quality options that avoid the use of hormones when raising farm animals.
Butter is wonderful on all vegetables. It can be used in sauces and keto baking with erythritol to create a keto treat.
BEST DAIRY FOODS ON A KETO DIET-CREAM
Cream must be included in the list of best dairy on a keto diet and can be used to create wonderful sauces. It is also great on berries as a treat. All dairy products on a keto diet should be full of fat. As discussed earlier, lower-fat options usually contain sugar.
Single, Double cream, and whipped cream can all be used to put on top of berries or to make sauces. One trick that I have learned is to use single or double cream with water to simulate milk. Because of the natural sugar content in milk, add some erythritol or stevia to mimic the slightly sweet taste that milk adds to a sauce. I have found this particularly useful when making a cheese sauce for cauliflower cheese!
Cream can also be used in Coffee and to make desserts.
BEST DAIRY FOODS ON A KETO DIET – CHEESE
Eating cheese is one of the juiciest perks of being on a Keto diet. At the same time, it is important to be discerning with your choices. Below we cover some of the better cheeses to eat and also some of the no-no’s. On the whole, a good rule to remember is to keep things clean, full fat, and natural!
Here are some examples of cheeses you can eat on keto:
- Munster
- Mozzarella
- Brie
- Gouda
- Swiss Cheese
- Burrata
- Camembert
CHEDDAR CHEESE
1 oz of cheddar cheese (28 grams) contains 114 calories, 7 grams of protein and 9 grams of fat.
Cheddar cheese is everyone’s favorite because it is so tasty and versatile. It can definitely be included in the best dairy on a keto diet. Use it to add flavor to your cooking and enjoy it on eggs, bun free burgers, and with low carb, homemade crackers and bread.
Mature cheddar gives you a lot more bang for your buck, so make sure you use good strong organic varieties.
It is also really great in keto sauces for vegetables. Cauliflower cheese is one of my absolute faves. If you can experiment with different types of cheddar. Cabot Creameries have some very exotic varieties! These include: Tomato Basil, Smoky Bacon, Hot Buffalo Wing, and Hot Habanero to name just a few! There are also Cheddar cheeses made from different types of milk. Here are some of my choices:
- Goats cheese cheddar
- Sheep’s cheese cheddar
- Extra Mature cheddar
PARMESAN CHEESE
One tablespoon of grated parm (26 calories) packs 0.9 g of carbs, 1.8 g of protein, and 1.7 g of fat.
Parmesan cheese is another ‘go-to’ staple on the Keto diet. Use it to tart-up vegetables, for example in a Caesar Salad. It is photographed here with pesto, another delightful Keto food. I like to use it on low-carb Spaghetti bolognese sauce, served with cauliflower rice. Slather pesto sauce on chicken and vegetables, it is even good with eggs! Pesto is naturally keto so you can use any recipe you want. This is one recipe that I use regularly for pesto sauce.
BLUE CHEESE
A small crumble of Blue Cheese (1/3 oz) has 32 calories, 0.2 g of carbs, 2 g of protein, and 2.5 g of fat.
Blue cheese is strong in flavor and means that you get value for the plate! It is a great choice for salads. I like to make a spinach salad with pecan nuts and blue cheese that is a fabulous keto option – and very popular with my friends. Use it on vegetables and meats as well as to make great salad dressings.
Make sure you try all the different varieties as there a vast range to choose from, all with distinctly different qualities!
GOATS CHEESE
1 ounce (oz) of goat cheese offers 90 calories, 0.2 grams (g) of carbs, 6 g of protein, and 7 g of fat.
Goats cheese is very low in carbohydrates. It is better for your body than dairy products made with cows milk and contains less lactose (the naturally occurring sugar in dairy).
Easier on the digestion, many people who cannot tolerate dairy products find that they can enjoy this yummy cheese without issues. The variety of goat cheeses that have come onto the market in recent years makes this a must-add addition to your diet. Try mature Goats Cheese and Goats Gouda!
CREAM CHEESE
One tablespoon (51 calories) has 0.8 g of carbs, less than 1 g of protein, but 5 grams of fat.
Cream cheese is one of the main weapons in the Keto arsenal! Perhaps it’s most valuable quality as regards the diet, is that it has almost NO carbs. Bearing this in mind, the possibilities in the Keto structure are myriad! Besides being able to enjoy your beloved salmon and cream cheese on a low carb bagel, you can use it to make an indulgent Keto Cheesecake.
Cream cheese is amongst the best dairy to eat on a keto diet. It is great for desserts and can be used in baking and to make sauces as well as a condiment to vegetables.