One of the most well-known kinds of cheese found all over the world is goat cheese. In addition, it can be utilized in a wide range of recipes and dishes. However, is goat cheese keto friendly? Keep reading down below to find out more information.
Followers of the keto diet say that one of its benefits is that you can eat cheese. Cheese is almost the perfect keto food because it is high in fat, has a moderate amount of protein, and has few carbs. Cheese can give your food flavor, variety, and new textures.
What is Goat Cheese?
Cheese made from goat milk is known as goat cheese. It is also known in French as chèvre.
Due to its worldwide popularity, goat cheese is available in a variety of forms, including fresh and soft and aged and hard. In addition, it is white and acquires a subtle yellow hue as it ages.
In addition, it is spread on bread, crumbled over salads, added to soups, and incorporated into pasta dishes and risotto
Nutritional Information for Goat Cheese
- Goat cheese has a net carbohydrate content of 0.12 grams per every 100 grams of the product. On a ketogenic diet, you should feel free to eat this food because it contains a minimal amount of carbs.
- Maintaining a state of ketosis allows your body to make greater use of its fat stores rather than its glycogen reserves.
- The high fat content is yet another reason why this fits into the parameters of the keto diet. While you are trying to lose weight, your body still needs healthy fat in order to function properly.
- The same holds true for the low-sugar profile, as it will not contribute to any future weight gain that may occur.
High in fat
- Goat cheese has 29.8 grams of healthy fat. Getting enough fat makes sure you don't get headaches, tiredness, muscle weakness, or stomach pain. This is because the body needs a different energy source when it burns fat.
- You should get 70–80% of your daily calories from unsaturated fats.
- Some other foods to try are salmon, olives, avocado, cottage cheese, and almonds. These will make sure you have lots of energy while on the keto diet.
Sources of Protein
- Goat cheese has about 21.6 grams of protein per serving. Protein is very important for people who want to build muscle.
- You need at least 50–60 grams of this nutrient each day, and even more if your goal is to build muscle.
According to USDA data, one ounce (oz) of goat cheese contains 103 calories, 8 grams of fat, zero grams of carbohydrates, and six grams of protein. Additionally, goat cheese has zero carbs, which makes it an excellent choice for hitting your macros.
Moreover, this food contains vitamin A, calcium, and iron.
Is Goat Cheese Keto Friendly?
Due to the small amount of net carbs contained in goat cheese, the answer to your question is yes. If you are following the ketogenic diet, a delicious option for you to consider is goat cheese. It is believed that eating goat cheese actually increases your levels of energy, so if you are trying to lose weight, you should try to eat more goat cheese.
Cheese produced from goat milk is easier to digest than cheese produced from cow's milk because it contains less lactose, which is a naturally occurring sugar in dairy products, and proteins that are distinct from those found in cow's milk.
Goat Cheese Keto Friendly Recipes
Keto Avocado And Goats Cheese Salad
This Keto-friendly salad is easy to make and tastes great. It is full of rich flavors and textures. Sweet tomatoes, tangy goat cheese, smooth avocado, crunchy pumpkin seeds, and a sweet salad dressing on top. This is a great side dish for grilled or roasted chicken or a light lunch with low carb bread.
- 4 pieces Sun Dried tomatoes packed in oil drained
- 2 cup Argula
- 2 tablespoon extra virgin olive oil
- 1 ounce Goat cheese soft
- 1 tablespoon whole pumpkin seeds
- 1 Avacado
- 1 tablespoon Balsamic Vinegar
- 1 tablespoon Maple flavored syrup by Lakanto
- 1/4th teaspoon Sea Salt
- 1/4th teaspoon Black Pepper
- In a small bowl, mix together the olive oil, balsamic vinegar, lakanto syrup, and a pinch of salt and pepper. Mix well to blend. Put it away while you make the salad.
- Put the pumpkin seeds in a dry skillet and turn the heat down to low. Toast slowly for a minute or two to warm everything up. Keep an eye on these to make sure they don't burn.
- Add the arugula to a large salad bowl or serving dish. Cut the avocado into thin slices, and roughly chop the tomatoes. Add to the arugula in the bowl and toss to mix.
- Shred the goat's cheese and sprinkle it over the salad. Sprinkle on top of the pumpkin seeds. Add a little salt and pepper to everything and toss to mix.
- Pour the salad dressing you've already made over the salad. Mix until everything is coated with the dressing. Serve right away.
Are Salads Good for Keto?
Salads are a great choice for anyone on a low-carb or Ketogenic diet. The best way to make Keto-friendly salads is to start with a base of low carb salad veggies. Once you have the base of your salad, you can start to add fats.
Adding bacon, avocado, cheese, and nuts to your salad is a great way to make it more filling and add fats. Lastly, to finish your Keto salad, choose a salad dressing that is high in fat. The best option is always extra virgin olive oil. Once you know the basics of Keto, it's easy to figure out which salads to eat.
Fried Goat Cheese
- Finely Ground Pork Rinds x 1 oz
- Goat Cheese Log (Package) x 8 ounce
- Large Eggs x 2
- Dried Parsley x ½ tsp
- Pink Himalayan Salt x ¼ tsp
- Coconut Flour x ½ cup
- Coconut oil 1 x ½ cup
- Put some coconut oil in a small pot and set it to a medium-high heat. To keep track of the temperature, put a thermometer in the oil.
- Place the coconut flour in a small bowl, beat two eggs in another bowl, and add the finely chopped pork to another. You can easily crush the pork rinds by putting them in a zip-loc bag and then squeezing.
- Cut the log of goat cheese and put it on a plate.
- Coat the goat cheese one at a time in coconut flour, egg wash, and pork rinds, and then put it back on the plate.
- Once the temperature of the oil reaches 345 degrees, add two goat cheese pieces and cook for 30 seconds. Turn it over gently and cook for another 30 seconds. Take out and put on a paper towel-lined plate.
- Repeat until you've fried all of the goat cheese.
- Serve with the sauce you like best and enjoy!
- NOTE: It is found that frying works best when the oil is between 330 and 350 degrees. You can do this by turning up or down the heat as needed.
Keto Goat Cheese and Mushroom Frittata
Love quiche? This frittata has all the flavour of a quiche, but without the crust or all the trouble. So get your vegetables by eating mushrooms, spinach, and scallions with creamy goat cheese. It's a rich, vegetarian, keto meal made in just one skillet.
Mushrooms x 5 oz.
Fresh Spinach x 3 oz.
Scallions x 2 oz.
Butter x 2 oz.
Eggs x 6
Goat Cheese x 4 oz.
Salt and Pepper (Per taste)
- For serving
Leafy Greens x 5 oz.
Olive Oil x 2 tbsp
Salt and Pepper (Per taste)
- Set oven to 350°F (175°C).
- Break apart eggs into a bowl and whisk them. Either crumble individual pieces or grate the cheese into the mixture. Add salt and pepper according to the taste.
- Cut the mushroom into wedges and proceed to chop the green onions.
- Melt butter into a skillet that can go in the oven, and let the scallions and mushrooms cook for around 5-10 minutes. You should use a medium heat.
- Once the scallions and mushrooms are golden brown add in the spinach. Add salt and pepper as per taste.
- Pour the beaten eggs into the pan. Put the uncovered skillet in the oven and bake for about 20 minutes, or until the middle is golden brown and set.
Serve with olive oil and leafy greens.
In conclusion, Goat cheese is a keto-friendly option due to its low net carbohydrate content, high healthy fat content, and high protein content. Additionally, it is a versatile ingredient that can be used in a wide range of dishes and recipes.
Goat cheese is also easy to digest as it contains less lactose and distinct proteins compared to cow's milk. As a result, it can be a delicious option for those following the ketogenic diet and can help increase energy levels for weight loss.
If you'd like to learn more about keto friendly food options, click on one of the links below!
Frequently Asked Questions
How does goat cheese compare to cow's milk cheese in terms of nutritional value on the keto diet?
Goat cheese has a lower net carbohydrate content and is also easier to digest as it contains less lactose and distinct proteins compared to cow's milk cheese.
How can I use goat cheese in my keto diet?
Goat cheese can be used in a variety of ways, including spread on bread, crumbled over salads, added to soups, and incorporated into pasta dishes and risotto.
Are there any other keto-friendly foods that pair well with goat cheese?
Other keto-friendly foods that pair well with goat cheese include salmon, olives, avocado, cottage cheese, and almonds.
How much goat cheese can I eat on a ketogenic diet?
It is recommended to consume moderate amount of goat cheese on a ketogenic diet, as it still contains calories and fat. It is important to track your daily macronutrient intake and ensure it aligns with your specific dietary needs and goals.
Is goat cheese suitable for lactose intolerant people?
Goat cheese has less lactose than cow's milk cheese, which makes it a suitable alternative for lactose intolerant people. However, it is still important to check the individual's tolerance to it.