4 Ingredient Keto Cheese Sauce Recipe | Officially Gluten Free (2024)

FAQs

What is the most keto-friendly cheese? ›

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

(Just remember: Cheese isn't “unlimited” in a keto diet, as it still contains calories and carbs; it's also high in saturated fat, which is a less heart-healthy option than unsaturated fats, per the American Heart Association.)

Velveeta Cheese isn't considered keto-friendly. With a carb content of 9.8g per 100g, it far exceeds the very low carb intake typically associated with a ketogenic diet. The ketogenic diet emphasizes consuming a maximum of around 20g to 50g of carbs per day, depending on your individual needs and goals.

Skinny Roux is prepared using avocado oil and almond flour, and cooked slowly until it is the perfect deep, rich, chocolate-brown color! It can be used in your gumbos, stews, and gravies, exactly how you would use a traditional jarred roux.

Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.

Goat cheese: Also keto-friendly, goat cheese is a good choice. It has no carbs and 8 grams of fat, and 6 grams of protein. One ounce has 103 calories. Goat cheese has less lactose than cow's milk, making it easier to digest.

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

According to practitioners, clarified butter is suitable for the keto diet because of its high-fat content, which is comprised of clear and good fat.

Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

If you're looking for cream cheeses that you can add to your keto diet without compromising your daily macros, nutritionists swear by the following brands: Philadelphia Cream Cheese (Plain, Full-Fat) Di Stefano Premium Mascarpone Cheese. Trader Joe's Mascarpone.

Is Philadelphia cheese keto? ›

Cream cheese is an excellent source of fats, and Philadelphia is one of the most widely recognized cream cheese brands. A 2 tbsp serving contains only 2 g of net carbs but packs 7 g of fat. For a low-carb, high-fat diet like keto, those are excellent macros. This delicious spread is incredibly versatile.

While opting for high-protein cheeses like cottage cheese may seem like a good idea, the cheese doesn't actually fall under the keto umbrella. At the center of the keto diet is an emphasis on fat rather than carbs.

Arrowroot starch works in these sorts of dishes, too. Some sauces are thickened by starting with a “roux” (a butter + flour mixture), traditionally made with wheat flour. White rice or sweet rice flour is a perfectly good substitute.

Unlike other gluten-free recipes, you don't need to substitute the wheat flour used in roux with several gluten-free flours. Sweet rice flour, ground from glutinous rice, makes a velvety gluten-free roux and nicely replaces wheat flour measure for measure. Classically roux uses clarified butter as its fat.

Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged! With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health!

Full-fat cheese — Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.

For example, cheddar cheese has less than 1g carbs, 9g fat, and 7g protein while gouda cheese has less than 1g carbs, 8g fat, and 7g protein per serving. That means it's okay to have up to three servings of gouda or cheddar and still say within your daily keto carb limit of 20-50 grams[*].