Cheese & Keto Diet: Do’s and Don’ts

Cheese and Keto Diet

People often forget – diet doesn’t mean starving and being hungry. It means having a specific eating plan and schedule that will satisfy all your nutritional needs, without making you feel like you are about to burst. Also, it is supposed to have a positive influence on your health, so you can reorganize your eating habits without losing or gaining weight.

Extreme Conditions Demand Extreme Measures

Do they? Nowadays, our lives are accelerated, and, unfortunately, our diet with it. Yes, the restriction of our intake is needed, but having specific limits in consideration. As much unhealthy food affects our health, a lack of control in reducing the size and diversity of our meals can be hazardous.

The problem is precisely in modern diets, which will make you starve and lose weight even if there is no need for it, or better said when you don’t feel the need. Also, some of the most common illnesses and diseases of today are insulin resistance, diabetes, skin problems, hormonal disbalance, cholesterol, etc. They maybe aren’t directly connected with our weight but are closely related to our diet. 

We must not forget: grams and calories are not the same! Having small meals that have a lot of carbs will only make you hungry and unhealthy. Even if you lose weight, as soon as you go back to your usual diet, the pounds will be back.

Fortunately, there is an ideal way of connecting healthy, nutritious, delicious, and varied!

What is a Keto Diet?

There is a difference between good and bad fat, and a healthy diet doesn’t mean you are not allowed to consume any kind of fat. Keto diet is based on absorbing the lowest amount of carbs, that will be replaced with healthy fat, and, of course, proteins. This diet implies consuming 75% of fat, 20% of proteins, and 5% of carbs. It was created at the beginning of the 20th century, but now it became a worldwide trend. 

What makes the Keto diet so accessible is that it is making you healthy, and your body will recognize if you are overweight. Thanks to this diet, the weight surplus will be shortly gone. 

Woman on Keto diet eating Cheese

Your body needs carbs that will serve as energy, so you need to replace them with proteins and healthy fat. By consuming “good” fat, your metabolism will reach a condition called ketosis. The body will be using fat instead of glucose, which means fat will be burnt and reduced to energy for your muscles and brain! 

It’s highly recommended to work out or study while your body is in ketosis. Many studies have proven that ketosis improves memory.

What can I Eat During a Keto Diet?

Allowed/ Highly recommendedNot allowed/ Not recommended
Meat (pork, chicken, beef, turkey, sausage, bacon)Processed meat
Fish (any kind)Cereals, starch
EggMayonnaise, margarine
Nuts (almonds, walnuts, flaxseed, pumpkin seed)Fruit
Oil (coconut, avocado, olive)Beans, peas
Vegetables (cabbage, cucumber, spinach, cauliflower, kale, broccoli, tomatoes, paprika, onion, zucchini)White sugar
Drinks (coffee, water, tea)Juices, cakes, ice cream
Other (salt, pepper, spices)Potato
Milk products (sour cream, butter, yogurt, fresh cheese, goat cheese, mozzarella, cheddar, blue cheese) Carrots

How does Cheese Affect the Keto Diet?

Cheese can contain a lot of fat, but, there are some limits that we have already spoken about. Nothing can make you gain weight if you are consuming it rationally, as it’s recommended for your weight, height, age, etc. If you are on Keto diet exclusively because of your health, and not because of the surplus of pounds, a specific amount of cheese can maintain your weight.

“Healthy fat” doesn’t mean that you’ll get healthier if you consume it more. You need to consult your nutritionist and get a professional structure of your diet, and daily intake of nutrients. If you are a cheese lover, you should try the Keto diet. You can eat cheese as a meal, as a snack, or both. There is an ideal amount of cheese, as of any other product that’s in agreement with Keto, and it’s somewhere in between none and just cheese.

Cheese-based Menus

There aren’t many cheeses that are forbidden, but it may be difficult for you to come up with various menus, therefore, here are some propositions:

Breakfast: basil, eggs, tomato, goat cheese
Lunch: chicken salad, olive oil, feta cheese
Dinner: salmon with zucchini cooked on butter

Breakfast: eggs with 3 types of cheese and tomato
Lunch: nuts, celery, guacamole
Dinner: chicken stuffed with cheese and vegetables

Breakfast: eggs with bacon, tomato
Lunch: almond milk, peanut butter, coconut powder, and stevia milkshake 
Dinner: meatballs, cheddar, vegetables

Breakfast: sugar-free yoghurt, mixed with peanut butter, coconut powder and stevia
Lunch: ham and cheese, nuts
Dinner: steak, eggs, and salad

Breakfast: eggs with bacon and mushrooms
Lunch: shrimp salad with feta cheese, avocado, and olive oil
Dinner: pork steak with broccoli, parmesan, and salad

Breakfast: Keto milkshake (½ cup coconut cream, 2 tablespoons of peanut butter, 1 cup milk, 1 teaspoon of pure vanilla extract, stevia)
Lunch: chicken stuffed with cheese and vegetables
Dinner: fish with eggs and spinach cooked on coconut oil 

Breakfast: eggs and tomato
Lunch: a burger with blue cheese, cheddar, and guacamole 
Dinner: beefsteak with eggs and salad

This menu includes an abundance of cheese! Of course, the list is optional, and you can change it according to your preferences.

However, since we are here for the cheese, you should know that cheese is one of the main ingredients of many delicious meals.

Speaking of Cheese


Cheddar is an English, hard, natural cheese. It is melted quickly, so it is mostly used for making gravies. It is produced of full-fat milk.

Cheddar Cheese and Keto Diet

100g of cheddar contains 30g of fat and 1,3g of carbs. In the morning, our metabolism is working fast and needs extreme amounts of energy, so it would be for the best if you ate cheddar for breakfast.

Omelette with Pancetta and Cheddar

  • 2 eggs
  • 30g of cheddar
  • Salt
  • 2 slices of pancetta
  • Olive oil 

Pour mixed eggs on heated olive oil in the pan. When you notice the omelette seems cooked, put grated cheese on it, and add pancetta. Using a fork or a spatula, fold the omelette over in half. When it starts turning golden brown, remove the omelette from the pad.

A nice fresh tomato salad would be delicious with this meal, especially on a Keto diet.

This meal contains 0g of carbs!

Goat Cheese

Goat cheese, made of goat milk, is considered one of the healthiest cheeses. One portion (30g) of goat cheese contains only 6g of fat! It is an excellent source of calcium and proteins (even 5-6g per share) and contains only 0,2g of carbs. The proportion of nutritious ingredients in goat cheese describes the Keto diet. Regarding, goat cheese can be eaten in more significant amounts, so it is recommended to eat it with lunch, the meal that is usually the largest and maintains our energy.

Roasted goat’s cheese

  • 120g of goat’s cheese
  • 1 tablespoon olive oil
  • ½ teaspoon of cayenne pepper
  • 1 tomato
  • 8-10 olives

This meal is easily prepared. Put a few drops of olive oil on the baking tray to heat up. After the baking dish is heated, add the cheese. Cut tomato on slices and put it above the cheese. Add olives on the corners—Bake on 200 degrees.

If you want, you can serve the chicken with this meal. Got some leftovers? Learn how to freeze goat cheese with ease and save it for the next meal.

Feta Cheese

Some people mistakenly refer to feta as goat cheese, although they are not the same. Feta is originally Greek cheese, made of sheep milk, or a mixture of goat and sheep milk. A hundred grams of feta contains 21,28 g of fat and 4g of carbs. Feta is an excellent option for a dinner salad, though you might want to try some of its substitutes. The ingredients in the mixture are optional, as long as you stick to the Keto diet rules.

Blue cheese

Blue cheese may not smell so pleasant, but it has a specific, tasty flavour – it’s usually sharp and salty. A hundred grams of blue cheese contains 28,74 g of fat and 2,34 g of carbs.

Blue Cheese and Keto Diet

Since its taste is intense, you will probably prefer eating small amounts of blue cheese. 

Blue cheese stuffed mushrooms

  • 5-6 mushrooms
  • 50 g of blue cheese
  • 20 g of walnuts
  • Rocket salad

Grill the walnuts on a dry pan. Clean the mushrooms and put them on an oily baking tray. Put chopped walnuts and grated cheese in each mushroom. You can add a piece of butter. Bake for 10 minutes on 200 degrees until the cheese melts. Serve on leaves of rocket salad.


Parmesan is hard Italian cheese. It is made of unpasteurized cow’s milk. A hundred grams of parmesan contains 28,61 g of fat and 4,06 g of carbs. It is excellent in combination with vegetables and meat.

Zucchini with parmesan

It’s a simple recipe. Chop the zucchini and put it on a baking tray. Add parmesan, and bake for 10 minutes. Bon appetit!

Can I Eat any Cheese?

Cheese is a perfect food for Keto dieting. But, if you want to improve your results, and be sure that you are doing the right job, there are some cheeses that you should be avoiding. Try to choose a cheese that has almost zero carbs per portion, and a small amount of fat, because that’s an extraordinary combination.

Firstly, you should avoid processed cheese. It contains many ingredients that will do you no good. Those ingredients aren’t nutritious, and your body will be struggling with them. Processed cheese will permanently feed your stomach, but it won’t give your body needed nutrients or energy.

Cheddar is frequently coloured, so if you see a yellow cheddar, it’s not natural, and you should not be consuming it. The reason is the same as for the other processed cheeses.

Avoid eating cheeses that have the highest amount of carbs, such as cottage cheese, ricotta, etc.

It’s not just processed cheese – any processed food is terrible for your body and your health, even if you are not on a specific diet. 

Even though  Keto is all about increasing the intake of fat, and eliminating carbs, you still have to be careful about calories. It’s not necessary to count your daily calories, but you must not forget that they certainly have a considerable impact on weight loss. 

And, never forget the essential part of Keto – limits and consulting your nutritionist!

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