Patrick Oconnell
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It is a popular choice for those on a ketogenic diet, which is a high-fat, moderate-protein, and low-carb diet. The keto diet requires strict adherence to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its primary fuel source. Goat cheese is keto-friendly due to its high-fat, moderate-protein, and low-carb content. A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs. It is a versatile cheese that can be used in appetizers, salads, casseroles, and omelets. Additionally, goat cheese can be baked, whipped, or spread on keto-friendly crackers or chips.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1 gram of carbs per 1-ounce (28-gram) serving |
| Protein | 7 grams of protein per 1-ounce (28-gram) serving |
| Fat | 8 grams of fat per 1-ounce (28-gram) serving |
| Calories | 279 calories per serving |
| Fiber | 0.1 g |
| Net Carbs | 0.4 g |
| Total Carbs | 0.6 g |
| Keto-friendly | Yes |
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What You'll Learn
Goat cheese is keto-friendly
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a distinct tart flavour that is sometimes described as gamy or earthy. A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent choice for those following a keto diet. Its low-lactose content also makes it a good option for people with lactose intolerance.
Goat cheese can be enjoyed in a variety of ways on the keto diet. It can be baked, resulting in a crispy and crunchy exterior with a warm and tangy interior. It can also be whipped and spread on keto-friendly crackers or chips, or used as a topping for appetizers, salads, casseroles, and omelets. Additionally, goat cheese can be used as a filling for tarts, providing a tangy flavour similar to quiche.
When incorporating goat cheese into a keto diet, it is important to choose plain or herb-seasoned varieties and avoid those with fruit or honey flavours to stay within the keto guidelines. Additionally, pairing goat cheese with keto-friendly foods, such as vegetables, meats, or low-carb crackers, can enhance the flavour and texture while adhering to the dietary restrictions of the keto diet.
In conclusion, goat cheese is a keto-friendly option due to its high-fat and low-carb content. Its versatility allows for a variety of preparation methods and pairings, making it a tasty and nutritious addition to a keto diet.
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Goat cheese is low-lactose
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a distinctively tart flavour that is sometimes described as gamy or earthy. Goat cheese is a popular choice for keto dieters because it is high in fat, moderate in protein, and low in carbohydrates.
A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent choice for those following a keto diet. In addition to its nutritional benefits, goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk. This means that people with lactose intolerance may find it easier to digest.
When incorporating goat cheese into a keto diet, it can be used in a variety of recipes, such as keto baked goat cheese, keto tomato goat cheese tart, or simply spread on a thick slice of cucumber, topped with smoked salmon or turkey, and finished with another cucumber slice. It can also be whipped and spread on keto-friendly crackers or chips.
Goat cheese is a versatile and tasty option for those following a keto diet, providing not only a good source of fat and protein but also a low-lactose option for those with lactose intolerance. Its distinct flavour and creamy texture make it a popular choice for adding a tangy twist to various dishes.
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Goat cheese keto recipes
Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and low in carbs. Goat cheese is a great option for keto dieters, and there are several recipes that can be made using this versatile ingredient.
Keto Baked Goat Cheese
This recipe involves baking thick portions of firm goat cheese to create a soft and smooth texture without melting. The goat cheese can be plain or made with blended herbs. The cheese slices are dipped in egg, coated in seasoned breading, and then baked in the oven for a crispy and crunchy exterior with a hot, tangy interior.
Fried Goat Cheese
This recipe is a keto-friendly, low-carb appetizer with a crunchy exterior and a smooth, creamy interior. The goat cheese is fried in coconut oil, lard, or ghee, and served with a favourite dipping sauce.
Keto Goat Cheese Tart
This recipe combines goat cheese, eggs, cream, and thinly sliced tomatoes in a pie crust. The tart can be made with a sweet pie crust or a savoury option such as rosemary and Parmesan crackers or phyllo pastry. It is recommended to par-bake the crust to prevent it from melding with the liquid filling.
Goat Cheese Mashed Cauliflower
A delicious and easy recipe that combines garlic, goat cheese, and mashed cauliflower. This dish can be served as a side or paired with meats such as salmon or ham.
Goat Cheese Balsamic Salad
A refreshing salad option that combines goat cheese with baby romaine leaves, green apple slices, radishes, or other favourite salad ingredients.
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Goat cheese crackers
Goat cheese is a versatile ingredient that can be used in a variety of dishes, including salads, crackers, and even cheesecake! It is also a great option for those following a low-carb or keto diet.
If you're looking for a tasty snack, why not try making some goat cheese crackers? Here's a recipe for you to try:
These goat cheese crackers with herbs are a wonderful snack and are excellent for entertaining any time of the year. The soft nature of goat cheese, or chevre, means it mixes well with the other cracker ingredients, giving you a smooth taste.
Ingredients
- Goat cheese
- Butter
- Salt
- Herbs (e.g. herbes de Provence, rosemary, thyme, oregano, lavender, basil, fennel, dill)
- Flour
- Milk
Instructions
- Combine goat cheese and butter in a bowl until blended.
- Stir in salt and herbs until mixed throughout.
- Stir in flour. The dough will be clumpy at first, then come together.
- Add milk and mix until a cohesive ball forms.
- Place the dough on a sheet of plastic wrap and shape it into a log by wrapping up the sides, pressing it into shape, and then rolling it on the counter to form an even cylinder, approximately 8 inches long.
- Cut the log into thin slices and place them on a baking sheet.
- Bake at a temperature and duration of your choice, depending on the texture and colour you desire.
You can serve these crackers on their own or with a variety of toppings, such as jam for a sweet-savory bite. Enjoy!
Other Goat Cheese Cracker Options
If you're short on time or don't feel like making crackers from scratch, there are some other options you can try:
- Whip your goat cheese and spread it on keto-friendly crackers or chips. Trader Joe's offers gluten-free Norwegian Crispbread crackers that are a good option.
- Pair goat cheese with Potter's Cranberry Hazelnut Crackers for a flavour contrast.
- Try goat cheese with parmesan crisps from Sams Club.
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Goat cheese alternatives
Goat cheese is a keto-friendly food with high nutritional value and low carb content. However, if you're looking for alternatives, there are several options that fit the bill. Here are some great substitutes for goat cheese that are also keto-friendly:
Feta Cheese
Feta cheese is a fantastic alternative to goat cheese on a keto diet. It typically has lower calories and fat content while maintaining a similar protein level. Feta adds a tangy twist to salads or baked dishes.
Blue Cheese
Blue cheese is another excellent keto-friendly option. It has a unique flavour and can be used in sauces or as a topping for steaks, burgers, or your favourite dishes. A slice of blue cheese (21 grams) has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat, making it a nutritious and tasty choice.
Cream Cheese
While it has a higher fat content, cream cheese is also low in carbs, making it a keto-compatible substitute. Cream cheese is versatile and can be used in keto-friendly desserts, dips, and spreads.
Cheddar Cheese
Cheddar cheese has a slightly higher fat content but a similar carb level to goat cheese, making it another good substitute.
Baked Goat Cheese
If you're looking for a fun twist on traditional goat cheese, try baked goat cheese. This recipe uses thick portions of firm goat cheese baked to a soft and smooth texture without melting. Each bite has a crispy, crunchy outside and a warm, tangy goat cheese centre. You can use plain goat cheese or a variety with blended herbs.
Fried Goat Cheese
For a truly indulgent keto treat, consider fried goat cheese. This recipe coats small pieces of goat cheese in coconut flour, egg wash, and pork rinds before frying them in coconut oil. The result is a crunchy exterior with a smooth, creamy interior.
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Frequently asked questions
Yes, goat cheese is low carb and keto-friendly.
A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs.
There are several keto-friendly recipes that use goat cheese, including:
- Keto Baked Goat Cheese
- Keto Tomato Goat Cheese Tart
- Goat Cheese Mashed Cauliflower
- Goat Cheese Balsamic Salad
- Goat Cheese with Cucumber and Smoked Salmon/Turkey
Other keto-friendly cheeses include cheddar, gouda, and blue cheese.
Cheeses that should be avoided on keto include cottage cheese, ricotta, and low-fat and processed varieties.
