Frederic Melton
The Whole30 is a 30-day elimination program co-founded by Melissa Urban in 2009. It involves eating only the healthiest foods possible for 30 days, and cutting out anything that is problematic for your gut, brain, or psychological response to food. This includes dairy products such as milk, cream, cheese, and ice cream. However, there are many Whole30-compatible dairy-free cheese options, including almond-based ricotta or cream cheese, and coconut cream. Nutritional yeast is also a tasty and surprisingly cheese-like substitute for parmesan.
Is Parmesan Cheese Whole30 Compliant?
| Characteristics | Values |
|---|---|
| Dairy | No dairy is allowed on the Whole30 diet. |
| Nutritional yeast | Nutritional yeast is Whole30-compliant and can be used as a cheese substitute. |
| Vegan cheese | Some vegan cheeses are Whole30-compliant, but be wary of hidden ingredients. |
| Dairy-free cheese | There are many dairy-free cheese options that are Whole30-compliant, such as almond-based "ricotta" or "cream cheese." |
| Plant-based Parmesan cheese | Plant-based Parmesan cheese made from nuts and nutritional yeast is Whole30-compliant. |
| Hard, aged cheeses | Hard, aged cheeses like Parmesan can be reintroduced during the Whole30 reintroduction phase. |
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What You'll Learn
Nutritional yeast as a parmesan substitute
Nutritional yeast, also known as "nooch", is a deactivated form of yellow, flaky yeast. It is commonly used as a substitute for Parmesan cheese, especially for vegans and those who are lactose intolerant. Nutritional yeast has a cheesy, nutty, and umami flavour, and is packed with vitamins and protein. It is an excellent source of B vitamins, including thiamin, folate, niacin, riboflavin, and vitamin B12, which are important for various bodily functions, such as metabolizing energy and keeping nerves working properly.
When substituting nutritional yeast for Parmesan, the general rule is to use about half the amount of nutritional yeast as you would Parmesan. However, it is important to taste as you go, as the flavour of nutritional yeast is quite concentrated and the mix is denser. For example, when making sauces or fillings, some people add lemon juice or lemon pepper, garlic powder, salt, and nutritional yeast to taste. This mixture can be blended with cashews to create a cheesy topping for pasta, pizza, or salads.
Some people may not enjoy the taste of nutritional yeast, as it is quite strong and does not taste exactly like Parmesan cheese. However, it is a versatile ingredient that can be sprinkled on popcorn, pasta, salads, and various other dishes to add a savoury, fatty, salty flavour.
In terms of Whole30 compliance, there is conflicting information. Some sources suggest that dairy is not allowed on Whole30, while others mention dairy-free cheese options that are compliant. Nutritional yeast is included in some Whole30-compatible recipes, so it seems that it may be considered compliant. However, it is always best to refer to official Whole30 resources for the most accurate and up-to-date information.
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Dairy-free parmesan recipes
Parmesan cheese is a dairy product, so it is not Whole30 compliant. However, there are several dairy-free parmesan recipes that you can try.
One recipe suggests using a food processor to pulse together macadamia nuts, cashews, nutritional yeast, garlic powder, onion powder, and salt. Another recipe recommends blending or processing cashews, nutritional yeast, garlic powder, and salt. You can also experiment with different nut mixtures, such as pine nuts, walnuts, almonds, or macadamia nuts, and add herbs like rosemary, dill, oregano, or thyme to customise your "cheese".
For a nut-free option, you can use sunflower seeds, pepitas, and hemp seeds instead. Additionally, coconut cream and nutritional yeast can be used as dairy-free alternatives to add a "cheesy flavour" to your recipes.
- 1/4 cup nuts (macadamia, cashews, walnuts, pine nuts, or a mix)
- 1/4 cup nutritional yeast
- 1/8 teaspoon salt, or to taste
Pulse or blend the ingredients together until they resemble fine crumbs. You can store this in an airtight container in the refrigerator for up to 3 weeks.
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Whole30-compliant cheese brands
The Whole30 diet is a 30-day health reset that involves eating only the healthiest foods possible. Dairy products are not allowed on the Whole30 diet, which includes milk, cream, cheese, and ice cream.
However, there are some Whole30-compliant cheese options available. Nutritional yeast is a tasty and healthy substitute for parmesan cheese. It can be sprinkled over salads, spaghetti squash, and meatballs. Coconut cream is another dairy-free and Whole30-compliant option that can be used in cream-based sauces. Additionally, some commercially-produced non-dairy cheese options are also compliant, such as those from Kite Hill, the exclusive Whole30 Approved® plant-based cheese partner. Their products, including Kite Hill Ricotta, are available at Whole Foods, Sprouts, Publix, Target, and more. However, it is important to read the labels of commercially-produced non-dairy cheese options, as most are packed with additives and may not be a healthy choice.
Some other Whole30-compliant cheese options include nut cheeses and dips, which are made from nuts like macadamia nuts and cashews, and can be customized with herbs like rosemary, dill, oregano, or thyme. These can be made at home by blending the ingredients in a food processor until well combined. However, it is recommended to use these with caution, especially if one has an emotional relationship with cheese or relies on it as a comfort or stress-relieving food.
Overall, while there are some Whole30-compliant cheese options available, it is important to read labels, stick to small portions, and be cautious about one's relationship with cheese to ensure a successful Whole30 journey.
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Reintroducing dairy during Whole30
Dairy is not allowed during the Whole30 elimination period. This includes milk, cream, cheese, and ice cream. The Whole30 program is meant to be a 30-day health reset, focusing on eating the healthiest foods possible.
After the 30-day elimination period, you can start the reintroduction phase. During this phase, you reintroduce food groups one at a time, returning to the elimination phase for 2-3 days between each reintroduction group. The reintroduction groups are ordered from least to most likely to be problematic.
The dairy reintroduction group includes milk, cream, cheese, cottage cheese, kefir, yogurt, and sour cream. It is recommended that you reintroduce dairy in lower-sugar options to more clearly evaluate the impact of dairy on your body. For example, you could have plain Greek yogurt with breakfast, sprinkle cheese over your salad at lunch, or top your baked potato with sour cream at dinner.
If you are a cheese lover, it is important to be cautious during the reintroduction phase. If you know you have huge cravings for cheese and an emotional relationship that you need to break, it is advised to avoid cheese during the reintroduction phase. However, if you do choose to reintroduce cheese, it is recommended to stick to small portions and eat it consciously.
There are also some commercially-produced non-dairy cheese options that are Whole30-compliant, such as Kite Hill cream cheeses. Nut cheeses and dips are also compliant but should be used with caution, especially if you have a strong emotional connection to cheese.
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Whole30 cheese ball recipes
Whole30 is a 30-day health reset programme that involves eating only the healthiest foods possible. Dairy is not allowed on the Whole30 programme, which means that participants cannot consume milk, cream, cheese, or ice cream.
However, there are some dairy-free cheese options that are Whole30-compliant. Nutritional yeast, for example, can add a "cheesy flavour" to recipes and is packed with vitamins. Kite Hill also produces some Whole30-approved cheeses, including plain and chive cream cheese.
Ingredients:
- Kite Hill Chive Cream Cheese
- Parsley
- Red onions
- Minced garlic
- Pecans
Instructions:
- Mix all the ingredients until well combined.
- Form the mixture into a ball.
- Wrap the cheese ball in plastic wrap to maintain its shape.
- Refrigerate for 30 minutes.
- Once chilled, remove the cheese ball from the fridge and roll it in extra parsley to coat.
- Serve and enjoy!
For a sweet version of the cheese ball, use Kite Hill's Whole30-approved plain cream cheese and add apples, dates, chives, pistachios (or chopped pecans), and orange zest.
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Frequently asked questions
Parmesan cheese is not Whole30 compliant as it contains dairy. However, there are dairy-free alternatives, such as plant-based parmesan cheese, which can be made from nuts and nutritional yeast.
Plant-based parmesan cheese can be made from a variety of nuts, including macadamia nuts, cashews, and almonds. Nutritional yeast is added to give it a "cheesy" flavor.
Yes, there are commercially-produced non-dairy cheese options that are Whole30 compliant. For example, Kite Hill makes a variety of cream cheeses and ricotta cheese, and Primal Kitchen makes a No Dairy Queso.
When looking for a dairy-free cheese to use during your Whole30, be sure to read the ingredients. If it contains any off-plan ingredients like sugar, stevia, white wine, or cornstarch, then it is not compliant.
Yes, dairy-free cheese can be a great way to add some flavor to your Whole30 meals. You can use it in recipes such as grilled romaine Caesar salad, casseroles, dips, or sprinkled over vegetables or side dishes. Just be mindful of portion sizes and try not to eat it in front of the TV!
