Meat And Cheese Trays: Are They Keto-Friendly?

Meat and cheese trays can be a great keto-friendly option for those looking to stick to a low-carb diet. Charcuterie boards, which traditionally consist of cured meats and cheese, can be easily adapted to suit keto diets by choosing keto-friendly foods. This involves opting for meats without added sugars and low-carb cheeses, as well as adding keto-friendly snacks such as nuts, berries, and vegetables.

Keto-friendly cheese options

Meat and cheese trays can be easily made keto-friendly. Cheese is a great option for keto as it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more keto-friendly than others. Here are some keto-friendly cheese options:

Hard Cheeses

Hard cheeses such as Parmigiano-Reggiano, Manchego, and Pecorino Romano are excellent choices for a keto charcuterie board. These cheeses have a strong flavour and add a nice texture to the board. Grated Parmesan, in particular, is perfect for sprinkling over salads or non-starchy vegetables like broccoli, cauliflower, and zucchini. It adds a salty, nutty flavour to your dishes.

Semi-soft/Firm Cheeses

Cheddar, Gouda, Havarti, Fontina, and Swiss are good semi-soft or firm cheese options for keto. They offer a variety of tastes and textures, and their melting points make them great for sandwiches, burgers, or keto mac and cheese.

Soft Ripened Cheeses

Brie and Camembert are soft ripened cheeses that can be included in your keto diet. They add a creamy texture and rich flavour to your charcuterie board.

Fresh Creamy Cheeses

Goat cheese, cream cheese, and ricotta fall into this category. Goat cheese, also known as chevre, has a tart flavour and creamy texture. It is also lower in lactose than cow's milk cheese, making it a good option for those with lactose intolerance. Cream cheese, whether regular or a plant-based alternative, is another keto-friendly option with a good balance of fat and low carbs.

Blue Cheese

Blue cheese is made using cultures of a specific type of mould, giving it a unique flavour and creamy texture. It is a keto-approved option with a good balance of fat, protein, and low carbs.

When creating a keto charcuterie board, it is best to choose an array of hard and soft cheeses with different flavours and textures. You can also add some keto crackers, pork rinds, or crunchy vegetables like celery and radishes to complete your platter.

Cured meats

When it comes to cured meats, there are various forms to choose from, such as dry-cured salumi, jerky, and hot and cold-smoked meats. All whole-muscle cured meat does not contain carbohydrates, as it is just solid meat, salt, and spices. However, some types of deli-processed meats may contain fillers that are carbohydrates, so it is important to be mindful of this when selecting cured meats for a keto diet.

One popular option for keto dieters is salami. Salami is considered keto-friendly because it typically contains very low amounts of carbohydrates. Additionally, salami is chock-full of good fats, and depending on the brand, can offer lean pieces of meat with pure fats and buttery textures. Other keto-friendly cured meats include prosciutto, bacon, and pepperoni. These meats pair well with cheese and are often included in charcuterie boards, a trendy and versatile option for entertaining or potlucks.

When choosing cured meats for a keto diet, it is recommended to opt for homemade or artisanal products, as they are generally healthier options compared to heavily processed meats. Homemade and artisanal cured meats often contain fewer additives and fillers like sugar or breadcrumbs, which can be high in carbohydrates. By selecting quality cured meats and pairing them with keto-friendly cheeses, crackers, and vegetables, individuals can create delicious and nutritious meals that align with their keto diet goals.

Crackers and cracker alternatives

While meat and cheese are the stars of a keto charcuterie board, you'll need something to scoop up all that delicious food and get it into your mouth! Here are some cracker options and alternatives to consider:

Keto Crackers

Keto-friendly crackers are typically made with almond flour, flax seeds, or other low-carb ingredients. They are usually gluten-free, grain-free, and high in protein and healthy fats. Some popular options include:

• Julian Bakery Primal Thin Crackers: These crackers are incredibly low in net carbs (only 3 grams per serving) and are made with organic, all-natural ingredients. They come in two delicious flavours: salt and pepper, and organic Parmesan.
• Quest Cheese Crackers: These crackers are deliciously crunchy and packed with cheesy flavour. They come in convenient individual serving-size bags, making them perfect for on-the-go snacking.
• ELLA’S FLATS® Sesame Savory Crisps: These crackers are gluten-free, vegan, and packed with protein and omega-3 fats. They are made with all-natural, non-GMO ingredients and are safe for those with celiac disease or gluten sensitivity.
• SimpleMills Almond Flour Crackers: These crackers are not strictly low-carb, but they are still a good option for those looking for a gluten-free, grain-free, and dairy-free option. They come in six delicious flavours and are made with natural, high-quality ingredients.

You can also make your own keto crackers at home! There are many recipes available online that use simple ingredients like almond flour, butter or oil, eggs, and various seasonings.

Cracker Alternatives

If you're looking for something a little different, or want to add some variety to your charcuterie board, here are some alternatives to crackers:

• Pork rinds: These are a crunchy and keto-friendly alternative to crackers.
• Fresh vegetables: Vegetables like jicama, radishes, celery, broccoli, cauliflower, cucumbers, tomatoes, zucchini, and red bell peppers can be used as a crunchy vessel for your favourite meats and cheeses.
• Crispy cheese bites: These are a delicious and keto-friendly option that can add some variety to your board.

Salty and sweet add-ins

• Pickles
• Greek olives
• Blue cheese-stuffed green olives
• Black olives
• Fresh strawberries, raspberries, and blueberries
• Almonds, walnuts, or any other favourite keto-friendly nuts

You can also add some fresh herbs or greenery from your yard as a garnish. For example, rosemary sprigs or small edible flowers.

Remember, there are no rules when it comes to creating a charcuterie board. Get creative and load it up with your favourite keto snacks!

Keto sauces

Meat and cheese trays can be easily adapted to fit into a keto diet. Charcuterie boards, as they are traditionally known, are a great way to serve keto-friendly snacks and appetisers. The key is to choose keto-approved meats, cheeses, crackers and dips.

Now, onto keto sauces. Sauces are a great way to keep a keto diet interesting and tasty. Here are some ideas for keto-friendly sauces to add to your meals:

Mayonnaise

Mayo is a versatile sauce that can be used as a base for other dressings. It is naturally keto-friendly, with no sugar or carbs, and full of fat. You can make your own mayo at home or buy one made with avocado oil or olive oil.

Hot Sauce

Hot sauce is a great low-carb option to add flavour to your meals. Go for something like Tabasco and avoid sweeter options like Sriracha, which has more sugar.

Ranch Dressing

Ranch dressings are usually high in fat and low in carbs, making them a good keto option.

Soy Sauce and Coconut Aminos

Soy sauce is a great keto condiment, but it does have a few carbs. Coconut aminos are a good alternative, but be careful as they have more carbs, so check the bottle before using liberally.

Sour Cream and Cottage Cheese

Full-fat sour cream is a tasty addition to keto meals, adding fat to lean protein. Cottage cheese is also an option, but use less as it has more carbs.

Guacamole

Avocados are a keto superfood, so adding guacamole to your meals is a great way to get some healthy fats and fibre.

Mustard

Yellow mustard has no carbs and essentially no calories, making it a great keto condiment. Just be sure to avoid honey mustard and other sweetened varieties.

Chili Oil

Chili oil can be drizzled on many dishes and is a fantastic addition to fried foods.

Fresh Herbs and Spices

Although not technically a sauce, fresh herbs and spices are a must-have for keto cooking. They add flavour to your meals and can reduce the need for other condiments.

Pan Sauce

Making a simple pan sauce is a great way to add flavour to your keto meals. Simply roast your meat, remove it from the pan, and add butter, oil, garlic, onion, and herbs to the drippings. Reduce this mixture until it reaches your desired consistency, and then drizzle it over your meat or vegetables.

Keto BBQ Sauce

You can make your own keto-friendly BBQ sauce by mixing keto ketchup, Worcestershire sauce, soy sauce, and a sweetener like Swerve.

Hollandaise Sauce

Hollandaise is a classic butter sauce that pairs well with steaks, veggies, and fish.

Pesto

Pesto is a tasty, versatile sauce that can be used on everything from chicken to vegetables.

Cream Cheese Sauce

Cream cheese can be used as a base for a creamy sauce. Simply thin it out with some almond milk or heavy cream, and add spices to taste.

G Hughes Sauces

G Hughes makes a range of keto-friendly sauces, including a low-carb version of Chick-Fil-A sauce called Cluckin' Sauce.

Kewpie Mayo

Kewpie is a Japanese brand of mayonnaise that has a unique, tangy flavour. It can be ordered online and is a great addition to keto meals.

There are plenty of keto-friendly sauce options to choose from, so you can easily add flavour and variety to your meals.

Frequently asked questions