Gluten-Containing Cheeses: What You Need To Know

Cheese is a beloved dairy product made from the milk of cows, sheep, goats, or buffalo. It is a staple in many diets and cuisines, but can those who are gluten intolerant or have celiac disease enjoy it? The answer is: it depends. While cheese is naturally gluten-free, the issue arises when additional ingredients or additives are introduced during the manufacturing process. This is more common in processed cheese products, such as shredded cheese, cheese spreads, or low-quality novelty cheeses. These added ingredients may include gluten-containing products like wheat starch or modified food starch. Cross-contamination is also a concern, especially when the same tools or equipment are used to process gluten-containing products. To ensure gluten-free consumption, it is crucial to read the labels of packaged or processed cheese and opt for natural cheese products with minimal additives.

Gluten-free cheese alternatives

Most cheese is gluten-free, but it is important to read the labels of all packaged or processed cheese before eating it. While dairy does not contain gluten, some cheese products could include gluten through added ingredients or cross-contamination.

Some cheeses that are usually gluten-free include:

• Blue cheese
• Brie
• Cheddar
• Cottage cheese
• Cream cheese
• Feta
• Goat cheese
• Mozzarella
• Parmesan
• Provolone
• Ricotta
• Swiss
• Queso fresco
• Colby jack

However, some cheese products may contain gluten, such as:

• Cheese spray or spread
• Low-fat, fat-free, and flavoured varieties
• Shredded cheese
• Cheese whiz
• Dairy-free cheese

If you are looking for gluten-free cheese alternatives, there are non-dairy options made from plant sources, such as soy or nuts. Some of these products are gluten-free, but it is important to read the labels to check for gluten-containing ingredients. Examples of gluten-free cheese alternatives include:

• Avocado, which adds flavour and a creamy texture to dishes
• Nutritional yeast, which can be sprinkled on top of dishes or added to sauces for a cheese-like flavour
• Plant-based cheese alternatives, such as Babybel Plant-Based Original Cheese Alternative Snacks, Daiya Dairy-Free Block Cheddar, and Violife Just Like Cheddar Slices Cheese Alternative

Gluten-containing ingredients in cheese

Cheese is made from milk, which is gluten-free. However, gluten may be introduced during the manufacturing process, through additives or cross-contamination.

Gluten-containing ingredients are sometimes used as thickeners or stabilisers in certain types of cheese. Some ingredients on a food label that may indicate gluten include:

• Hydrolyzed wheat protein
• Malt
• Food starch
• Powdered cellulose
• Artificial flavour
• Fillers
• Emulsifiers
• Spice blends

Types of cheese that may contain gluten

Any cheese that has undergone additional processing is more likely to contain gluten. This includes:

• Cheese spread
• Cottage cheese (some brands)
• Shredded cheese (some brands)
• Cheese spray or spread
• Dairy-free cheese (some products)
• Low-fat, fat-free, and flavoured varieties

How to avoid gluten in cheese

To avoid gluten in cheese, look for the "certified gluten-free" label. Plain and full-fat cheeses are most likely to be gluten-free. Cheese that is sold in blocks rather than shredded bags is also less likely to contain gluten. It is also important to be mindful of cross-contamination, especially at the deli counter, where the same utensils may be used for both cheese and bread.

Cheese with the highest risk of containing gluten

While dairy products are naturally gluten-free, some cheese products may contain gluten due to added ingredients or cross-contamination during manufacturing. People with celiac disease or gluten sensitivity should be cautious when consuming cheese and always check ingredient labels for potential gluten-containing additives.

Cheeses with the highest risk of containing gluten include:

Cheese Spreads

Cheese spreads often contain gluten-based ingredients to create a desirable texture or enhance flavour. While most cheese spreads are gluten-free, it is important to scrutinise the ingredient list for gluten-containing additives.

Cheese Sprays

Cheese sprays may pose a risk of gluten contamination due to the use of gluten-based additives or cross-contamination during production.

Shredded Cheese

Shredded cheese sometimes includes gluten-based starches or cellulose to prevent the shreds from sticking together. Although potato starch is commonly used and is gluten-free, some brands may use gluten-based starches. Therefore, it is crucial to examine the ingredient list to ensure the product is safe.

Cottage Cheese

Cottage cheese is typically gluten-free, but some brands may contain wheat starch or modified food starch derived from wheat. Reading the ingredient list is essential to verify the absence of gluten in cottage cheese.

Blue Cheese

Blue cheese, also known as Bleu Cheese, can be a concern for those avoiding gluten. While it is usually gluten-free, there are debates about the source of the mold cultures used in its production. Some suggest that the mold may be grown on wheat or rye bread, while others claim that industrial production uses gluten-free lab-grown mold cultures. To be certain, individuals should research the brand or contact the manufacturer for clarification.

In addition to these high-risk categories, any cheese that has undergone significant processing, such as cheese dips, breaded cheese sticks, or dairy-free cheese, may also contain gluten. Cross-contamination is another concern, especially when the same tools or equipment are used to process both gluten-free and gluten-containing products.

How to enjoy cheese on a gluten-free diet

Cheese is confusing for many followers of a gluten-free diet. While most cheese is gluten-free, some cheese products contain ingredients that are a source of gluten.

Check the labels

Always check the labels of packaged or processed cheese before consuming it. Look for the “certified gluten-free” label to be sure. Some ingredients that may indicate gluten on a food label include hydrolyzed wheat protein, malt, food starch, powdered cellulose, artificial flavor, fillers, emulsifiers, and spice blends.

Choose natural cheeses

Dairy products made with all-natural ingredients generally don't contain gluten. Plain and full-fat cheeses are most likely to be gluten-free, while low-fat, low-salt, and fat-free cheeses are more likely to contain gluten. Firm, natural cheeses such as Cheddar and Parmesan are less likely to contain gluten.

Be cautious with shredded cheese

While the cheese itself is usually gluten-free, some manufacturers may use starch with gluten to prevent the shreds from sticking together.

Avoid cheese spreads

While some cheese spreads are gluten-free, others may contain gluten to help with the consistency of the spread.

Be mindful of cross-contamination

Cross-contamination can occur at various stages of the manufacturing process, such as in the factory, during packaging or transport, or in restaurants. When purchasing cheese from a deli counter, ensure that the machine used to slice the cheese is cleaned to prevent cross-contamination.

Enjoy gluten-free recipes with cheese

You can still enjoy delicious gluten-free recipes that include cheese. For example, a grilled cheese sandwich made with gluten-free bread and gluten-free cheddar and Swiss cheese, or baked macaroni and cheese made with gluten-free pasta and gluten-free breadcrumbs.

In conclusion, by being vigilant about checking labels, choosing natural cheeses, and being mindful of cross-contamination, you can safely enjoy cheese as part of a gluten-free diet.

Gluten-free cheese recipes

Most cheese is naturally gluten-free, but it's important to read the labels of all packaged or processed cheese before eating it. While plain and full-fat cheeses are most likely to be gluten-free, cheese that contains add-ins, as well as low-fat, low-salt, and fat-free cheese, are more likely to contain gluten. Gluten-containing ingredients are often used as thickeners or stabilizers to increase the shelf life of cheese.

Gluten-Free Cheese Sauce

This gluten-free cheese sauce is perfect for dipping, making into queso, or even making mac and cheese. The recipe includes instructions for how to make the sauce with or without a roux (a mixture of cooked butter and flour that thickens liquids).

Ingredients:

• Unsalted butter
• Gluten-free flour blend or sweet rice flour
• Milk
• Cheddar cheese, shredded
• Salt and pepper, to taste

Directions:

First, make the roux by melting the butter in a small saucepan over medium-low heat. Add the flour and whisk until smooth, cooking slowly and whisking frequently until the mixture just begins to brown (about 2 minutes). Add the milk and whisk to combine, continuing to cook until the mixture just begins to simmer. Remove from the heat and add the shredded cheese, mixing until the cheese is melted and the sauce is smooth. If necessary, return the saucepan to the stovetop over very low heat to melt all of the cheese. Add salt and pepper to taste.

Artisan Grilled Cheese Sandwich

This sandwich is a delicious and simple way to enjoy gluten-free cheese.

Ingredients:

• Butter
• Yellow onions, sliced thin
• Fresh chopped rosemary
• Fresh chopped thyme
• Gluten-free bread
• Mayonnaise
• Shredded cheddar cheese (gluten-free)
• Shredded Swiss cheese (gluten-free)

Directions:

Melt half the butter in a large skillet over medium-low heat, then add the onions. Season with salt and pepper, then add the rosemary and thyme. Cook for 8-10 minutes until softened, stirring often. Let cook for 1 minute more, then transfer the onions to a plate. Add the remaining butter to the skillet and let it melt. Spread mayonnaise on one side of two slices of bread, then add to the skillet, mayonnaise-side down. Sprinkle cheese on top of each slice of bread and cook until the bread is browned, about 2-3 minutes. When the cheese starts to melt, spoon the onions over it and top with another slice of bread. Flip the sandwich and cook until the bread is toasted, then remove and serve.

Baked Macaroni and Cheese

This baked macaroni and cheese is a comforting and indulgent gluten-free dish.

Ingredients:

• Evaporated milk (gluten-free)
• Dry mustard powder
• Ground black pepper
• Gluten-free fusilli pasta
• Butter, softened or melted
• Chopped/shredded cheddar cheese (gluten-free)
• Velveeta cheese, chopped
• Shredded parmesan cheese (gluten-free)
• Gluten-free breadcrumbs

Directions:

Preheat the oven to 400°F and lightly grease a 9x13-inch baking dish. Whisk together the evaporated milk, eggs, mustard powder, salt, and pepper until well combined. Boil the pasta until al dente, then drain and return to the pot. Add the butter and stir until melted. Stir in the milk mixture and half the cheese, stirring over medium heat until the cheese is melted. Add the remaining cheese and stir until melted, then spread the mixture into the prepared dish. Sprinkle with gluten-free breadcrumbs and drizzle with melted butter. Bake for 20-25 minutes until hot and bubbling. Let cool for 5 minutes before serving.

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