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

FAQs

What is the best cheese for keto? ›

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.

How can I thicken Alfredo sauce without flour? Use heavy cream, 30+% milk fat, not cooking cream for the sauce. Then it's just butter, cream, parmigiano, salt and pepper.

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.

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, and 6 g of protein, according to the U.S. Department of Agriculture (USDA).

The cheeses with the lowest net carb counts are often the "hard cheeses," which are high-fat, low-carb variants. Parmesan, Swiss, and cheddar are among examples.

Other great alternatives? Pureed cooked rice or potato will help thicken sauces thanks to their high content of starch. A great way to thicken black bean soup, for example, would be to puree just half of the soup. This will add texture and creaminess.

You've seen people make cheese sauce with flour before. The problem with flour is that when you reheat the cheese sauce it tends to get lumpy. By using cornstarch instead of flour you get a nice smooth sauce and you avoid problems if anyone has a gluten sensitivity.

For a cheese dip or sauce, the addition of cornstarch serves a similar function: Starch molecules absorb water and expand, not only thickening the liquid phase of the sauce, but also physically preventing the proteins from binding into long, tangled strands and the fats from separating out and pooling.

Processed Cheese (like American singles) for Keto

Definitely avoid processed cheeses because they tend to contain ingredients like added colors, preservatives, whey powders and canola oils which are bad for the keto diet.

How much cheese can you have on keto in a day? ›

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[*].

KETO DIET: RAW Butter, Cheese, and Cream are Some of the Best Foods to Eat.

Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.

Eating more than 50 grams of carbs may disrupt ketosis.

With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Your blood sugar will spike, making an abundance of quick energy available and causing your body to switch back to glucose as a source of fuel. Ketone production will stop. A majority of the sugars you eat will likely be used to replenish glycogen stores. This may cause a temporary gain in water weight.

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[*].

Feta Cheese

With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta's crumbly texture makes it easy to sprinkle on top of salads or soups. True feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

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.