Low Carb Keto Cheese Sauce Recipe | Wholesome Yum (2024)

FAQs

Is feta cheese ok on keto? ›

Over all the hundreds of cheeses that are available, the best ones for a keto diet include: cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese and cottage cheese. Cheese should be eaten in moderation as part of a balanced diet.

Some of the best cheeses to eat on the keto diet are cheddar, Gouda, blue cheese, and goat cheese due to their suitable high fat and low carb content.

Low-Carb Sauce Substitutions

Some choices include black bean sauce, soy sauce, and garlic sauce. Avoid sauces that have added sugar or cornstarch.

Velveeta Cheese isn't considered keto-friendly. With a carb content of 9.8g per 100g, it far exceeds the very low carb intake typically associated with a ketogenic diet. The ketogenic diet emphasizes consuming a maximum of around 20g to 50g of carbs per day, depending on your individual needs and goals.

Cottage cheese, like ricotta, is not as keto-friendly, and you should limit the amount you eat if you're on a strict keto diet, says Weiss. While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto.

Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better keto cheese. Choose full-fat cheeses whenever possible, and steer clear of any with added starch or sweeteners.

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Consuming too much cheese on a keto diet can lead to an excessive intake of saturated fat and calories, which may hinder weight loss efforts. It's essential to maintain balance and moderation in food choices to achieve optimal results.

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Terry Ho's The Original Yum Yum Sauce (2 tbsp) contains 5g total carbs, 5g net carbs, 17g fat, 0g protein, and 170 calories.

What sauces are ok on keto? ›

For instance, condiments like vinegar, mustard, hot sauce, garlic, chicken broth, and mayonnaise made with olive oil have virtually no carbs.

Keto Substitute for Cheese: Cauliflower “Cheese”

Cauliflower is one of my favorite foods – you can use it to create so much! Plus, it's healthy and Keto-friendly. So check out this recipe for a nut-free, sliceable dairy-free cheese.

Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed.

Philadelphia is one of the best brands of keto-friendly cream cheese. A 2-tablespoon serving of Philadelphia cream cheese contains 102 calories, 10 grams of fat, 1.8 grams of protein, and only 1.6 grams of carbohydrates. It's recommended to opt for plain or full-fat Philadelphia cream cheese for the keto diet.

Cheddar contains 410 calories per 100 grams, and mozzarella has 296 calories in the same serving size. Feta cheese has only 265 per 100 grams, so it's a much lower-calorie option that could help you reach your weight-management goals.

If you have high blood pressure, heart disease, kidney disease, or diabetes, you may need to limit or even avoid eating feta cheese. Contains lactose: Feta cheese is unripened, meaning that it contains more lactose than matured cheese. As a result, you may need to avoid it if you are lactose intolerant or allergic.