Patrick Oconnell
Feta cheese is a beloved staple in many cuisines, and its popularity has made it a hot topic in the world of low-carb diets. The keto diet is a high-fat, low-carbohydrate diet that studies show can help with weight loss. It allows your body to move into a state known as ketosis, where it uses fat instead of carbohydrates for energy. Feta cheese is considered keto-friendly due to its low-carb content and high-fat profile.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | 0-1.5g per 1-ounce serving |
| Fat | 6g per 1-ounce serving |
| Protein | 4g per 1-ounce serving |
| Calories | 75 per 1-ounce serving |
| Probiotics | Yes |
| Calcium | Yes |
| Nutritional benefits | Yes |
| Nutritional requirements | Yes |
| Flavor | Yes |
| Suggested serving size | 1-2 ounces |
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What You'll Learn
Feta cheese is keto-friendly
The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that studies show can help with weight loss. By reducing carbohydrate intake and replacing it with fats, the body moves into a state known as ketosis, where it uses fat or ketones for energy instead of carbohydrates. Feta cheese's low-carb content makes it an excellent choice for keto dieters, helping them meet their macronutrient goals while adding flavor to their meals.
Feta cheese also offers nutritional benefits, including beneficial probiotics that may support gut health. Its calcium content contributes to bone health, while its protein helps with satiety and muscle maintenance. When incorporating feta cheese into a keto diet, a suggested serving size is 1-2 ounces, which can be easily added to various dishes.
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Its nutritional profile
Feta cheese is a soft, white, brined cheese that originated in Greece. It is traditionally made from sheep's or goat's milk, with goat's milk not exceeding 30% of the mixture. Feta is one of the oldest cheeses in the world, known for its rich aroma and slightly sour taste. It is aged in brine, which gives it a tangy flavour and a firm, crumbly texture with a slight graininess.
Feta cheese is keto-friendly, as it is high in fat, low in carbohydrates, and moderate in protein. Specifically, a 1-ounce (28-gram) serving of feta cheese contains about 6 grams of fat, 4 grams of protein, and only 1 gram of carbohydrates. This nutritional profile aligns well with the ketogenic diet's emphasis on high-fat, low-carbohydrate foods.
In addition to its keto-friendly macronutrient composition, feta cheese offers several nutritional benefits. It is an excellent source of calcium, which is essential for maintaining healthy teeth and bones. Feta also contains high levels of phosphorus, and consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
Feta cheese is also a good source of B vitamins, which support a healthy nervous system, skin, and energy production. It contains beneficial probiotics, which promote a healthy gut and support immune system function. Additionally, the protein in feta cheese helps with satiety and muscle maintenance.
While feta cheese offers these nutritional benefits, it is important to note that it has a high sodium content and contains saturated fats. Therefore, it is recommended to consume feta in moderation as part of a balanced diet.
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Feta cheese recipes
Feta cheese is keto-friendly, offering flavour and nutritional benefits while aligning with ketogenic macronutrient requirements. It is high in fat, low in carbs, and moderate in protein. A 1-ounce (28.35g) serving contains around 6g of fat, 4g of protein, and only 1g of carbohydrates. Its crumbly texture and tangy flavour make it a versatile ingredient, widely used in Mediterranean cuisine.
Keto Baked Feta Pasta with Tomatoes
This viral TikTok recipe can be made keto-friendly by substituting spaghetti squash for regular pasta. Simply roast the spaghetti squash halves with olive oil, salt, and pepper, then place a block of feta cheese and tomatoes in a baking dish and bake until tender. Top with Parmesan cheese and cracked black pepper before serving.
Feta Cheese Meatballs
These meatballs are a true Greek delicacy and are sure to impress your guests. Mix ground meat with eggs and garlic-infused water, then crumble feta cheese and incorporate it into the mixture. Form the mixture into meatballs and cook them to your desired doneness. Serve them with Avgolemono sauce or enjoy them as they are.
Broccoli and Three Cheese Keto Breakfast Casserole
Feta cheese adds a creamy texture and tangy flavour to this breakfast casserole. Simply combine broccoli, eggs, and feta cheese, and bake until set. This simple recipe is a tasty and nutritious way to start your day.
Greek-Style Burgers
Crumble some feta cheese over your next batch of Mediterranean-inspired burgers. Its salty, tangy flavour will elevate your burger experience. You can also add other Mediterranean ingredients like olives, tomatoes, and tzatziki sauce for a truly Greek burger experience.
Salads
Feta cheese is a classic addition to salads, pairing well with a variety of ingredients. Try a Mediterranean-inspired salad with feta, or experiment with different combinations like avocado, kale, or nuts and seeds, all while staying within keto-friendly guidelines.
With its unique flavour and texture, feta cheese is a versatile ingredient that can enhance a variety of keto-friendly dishes.
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Substitutes for feta cheese
Feta cheese is a keto-friendly food. It is high in fat, low in carbs, and moderate in protein. A 1-ounce serving contains about 6 grams of fat, 4 grams of protein, and only 1 gram of carbohydrates. Its low-carb content makes it a great choice for keto dieters.
Feta cheese is a unique cheese with a tangy, salty, and creamy flavour, and a firm, crumbly texture. It is traditionally made from sheep's or goat's milk. If you are looking for a substitute for feta cheese, here are some options that may work, depending on your preferences and the recipe you are using it in:
- Halloumi: This Cypriot cheese has a semi-firm texture and a salty, savoury taste. It is firmer than feta but can be a good substitute in Mediterranean salads, sandwiches, or as a topping for roasted vegetables.
- Ricotta Salata: This Italian cheese is made from pressed and aged ricotta. It has a mild, slightly salty taste and a crumbly texture similar to feta. It is an excellent choice if you are looking for a milder cheese.
- Goat Cheese: Fresh goat cheese is tangier, creamier, and less salty than feta but can add a similar cheesy flavour to your dish.
- Labneh: This is a strained yogurt cheese with a thick, creamy texture and a mild, tangy flavour. It is much creamier and milder than feta, lacking its saltiness and crumbliness. It works well as a spread in sandwiches or wraps or in dips and dressings.
- Persian Feta: This variety of feta is softer, creamier, and less salty than the traditional Greek feta. It is marinated in oil, herbs, and garlic, making it a good option if you prefer a less salty cheese.
- Aged Cheddar: A cold block of aged cheddar can be crumbled similarly to feta and may work as a substitute, depending on the recipe.
- Cotija: This Mexican cheese has a salty, tangy flavour and a crumbly texture, making it a good substitute for feta in some recipes.
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Dairy-free alternatives
Feta cheese is a keto-friendly food. It is high in fat, low in carbs, and moderate in protein. A 1-ounce serving contains about 6 grams of fat, 4 grams of protein, and only 1 gram of carbohydrates.
If you are looking for a dairy-free alternative to feta cheese, there are a few options you can consider.
One option is to make your own dairy-free feta cheese using tofu as a base. This recipe typically includes vinegar, oil, water, basil, salt, oregano, black pepper, and garlic powder. The tofu is drained and pressed to remove excess water, then crumbled or cut into small cubes. The spices and liquids are whisked together, and the tofu is added and coated. The mixture is then refrigerated for at least two hours to marinate. This dairy-free feta cheese can be stored in the refrigerator for up to three days.
You can also experiment with different types of tofu, such as hemp tofu or chickpea tofu. Additionally, there are commercial dairy-free feta cheese options available, such as Violife's "Just Like Feta," which is made with plant-based ingredients and is free from dairy, soy, gluten, lactose, nuts, and artificial preservatives.
For those who are vegan or allergic to nuts and gluten, there are also recipes for vegan feta cheese that use coconut oil or vegan margarine instead of tofu. These recipes typically involve blending the ingredients to create a creamy texture similar to traditional feta cheese.
Overall, there are several dairy-free alternatives to feta cheese that can be easily made at home or purchased commercially, offering a range of options for those with dietary restrictions or preferences.
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Frequently asked questions
Yes, feta cheese is keto-friendly. It is high in fat, low in carbs, and moderate in protein.
A suggested serving size is 1-2 ounces, which can be incorporated into salads, omelets, or toppings for keto-friendly dishes.
Feta cheese is a versatile ingredient that can enhance the flavor of many dishes while keeping your carb count in check. It also contains beneficial probiotics and may support gut health.
Feta cheese is commonly used in Mediterranean and Greek cuisines. Some keto-friendly dishes that use feta cheese include Greek Horiatiki Salad, No Mayo Tuna Salad, and Tomato Feta Salad.
