Cheesecake And Keto: Can You Have Your Cake?

Cheesecake is a delicious dessert, but is it keto-approved? Traditional cheesecake is high in carbs and sugar, which makes it seem off-limits on a low-carb, high-fat ketogenic diet. However, there are now many low-carb cheesecake options made with keto-friendly ingredients. By substituting the graham cracker crust with an almond flour crust and skipping the sugar in the filling, you can make a keto cheesecake with as little as 3-5 grams of net carbs per slice.

Keto-friendly ingredients

There are many keto-friendly ingredients that can be used to make a delicious cheesecake. Here are some ideas for the crust and the filling:

Crust Ingredients:

• Almond flour: This is a popular choice for a keto-friendly crust as it is low in carbs and has a fine texture.
• Butter: Unsalted butter helps the crust stay together and adds a buttery flavour.
• Coconut flour: If you need a nut-free option, coconut flour can be used instead of almond flour. However, it requires a different amount and may need additional ingredients like coconut oil or butter and eggs.
• Granulated sweetener: A sweetener like monk fruit allulose blend or erythritol can be used, but liquid or concentrated sweeteners should be avoided as they can make the crust too runny.
• Vanilla extract: This is optional but adds a nice flavour to the crust.

Filling Ingredients:

• Cream cheese: Full-fat cream cheese is the base of the filling and gives the cheesecake its creamy texture. It is important to use softened cream cheese at room temperature to ensure a smooth batter.
• Sour cream: Adding a small amount of sour cream can make the cheesecake even richer and creamier.
• Sweetener: A powdered sweetener like monk fruit allulose blend or erythritol is recommended for the filling to ensure a smooth, creamy texture. Avoid using granulated, liquid, or super-concentrated sweeteners.
• Eggs: These help the filling set and give it a creamy texture.
• Lemon juice: Lemon juice enhances the sweetness and flavour of the cheesecake.
• Vanilla extract: This adds a nice flavour to the cheesecake.

Nutritional value

Cheesecake is a delicious dessert, but its high sugar and carb content can make it seem unsuitable for a keto diet. However, there are ways to make keto-friendly cheesecakes by substituting some of the traditional ingredients with low-carb alternatives.

A traditional cheesecake is typically made with cream cheese, eggs, and a graham cracker crust. This results in a dessert that is high in carbs and sugar. For example, a one-slice serving (1/8th of a 9-inch cheesecake) can contain 30-60 grams of net carbs, primarily from the sugar and flour in the crust and filling.

To make a keto-friendly cheesecake, you can substitute the graham cracker crust with an almond flour crust and use a low-carb sweetener in the filling instead of sugar. This simple adaptation can reduce the net carbs per slice to just 3-5 grams, making it suitable for a keto diet.

Calories:

A slice of keto cheesecake typically contains between 250 and 400 calories. The exact number will depend on the specific ingredients used and the size of the slice.

Net carbs:

Keto cheesecakes emphasise high fat and very low carbs, which is in line with the macronutrient ratios recommended for a ketogenic diet. The carb count is kept low by avoiding sugar and using only small amounts of fruit or chocolate. A slice of keto cheesecake typically contains between 3 and 8 grams of net carbs, which is significantly lower than a traditional cheesecake.

Fat:

The fat in a keto cheesecake comes from high-fat dairy ingredients such as cream cheese, sour cream, and heavy cream. A slice of keto cheesecake can provide between 16 and 29 grams of fat, depending on the recipe and serving size.

Protein:

Keto cheesecakes also provide a moderate amount of protein, with around 5-6 grams per slice, thanks to the inclusion of eggs and dairy products.

Other nutrients:

While not as prominent, keto cheesecakes do provide small amounts of other essential nutrients. These include sodium, potassium, fibre, sugar, vitamin A, vitamin C, calcium, and iron.

It is important to note that the nutritional values mentioned above are averages and can vary depending on the specific recipe and ingredients used. When consuming store-bought keto cheesecakes, it is always a good idea to check the nutrition label to ensure it aligns with your dietary needs and goals.

Tips for making keto cheesecake

• Choose the right crust: Opt for an almond flour crust, or try something different like coconut flour, pecans, or even a layer of chocolate. This removes excess carbs from the traditional graham cracker crust.
• Sweeten minimally: Only add a touch of sugar-free sweetener, erythritol, or stevia to the filling. Avoid adding too much, as it may spike blood sugar.
• Use high-fat dairy: Cheese, sour cream, cream cheese, mascarpone, and heavy cream will give your keto cheesecake great fat and moisture with minimal carbs.
• Consider fat bombs: Try mixing in high-fat ingredients like coconut butter or cocoa butter to increase fat content.
• Add keto mix-ins: Enhance the flavor of your cheesecake with nuts, seeds, avocado, lemon zest, extracts, and sugar-free chocolate.
• Chill thoroughly: Allow your cheesecake to chill for at least 4 hours, or even overnight, before serving for the best texture.

Recipe ideas

Keto New York Cheesecake

This recipe recreates the classic New York-style cheesecake with a healthy keto makeover. The filling is thick, rich, and creamy thanks to cream cheese, sour cream, eggs, and vanilla. An almond flour crust holds it all together for just 3g net carbs per slice.

Keto Lemon Raspberry Cheesecake

Bursting with bright flavor, this luscious cheesecake has a tart lemon filling and is topped with fresh raspberries. A nutty, low-carb crust balances the tangy citrus and sweet berries.

Keto Chocolate Cheesecake

For chocolate lovers, this recipe can’t be beaten. It combines cream cheese and cocoa powder for a fudgy, chocolatey filling. Top it with chocolate shavings or drizzle with sugar-free chocolate sauce.

Keto Pumpkin Cheesecake

Pumpkin pie gets a keto twist with this cheesecake made with real pumpkin puree, warm spices, and classic cheesecake ingredients. It’s a festive fall dessert with only 5g net carbs.

Keto White Chocolate Raspberry Cheesecake

With creamy white chocolate and fresh raspberry sauce, each slice of this cheesecake only has 4g of carbs. It uses sugar-free white chocolate chips for a sweet, decadent flavor.

Potential drawbacks

While keto cheesecake can be a part of a low-carb eating plan, there are some potential drawbacks to be aware of:

• High Calories and Fat: If consumed in large portions, keto cheesecake can be high in calories and fat, which may not align with an individual's dietary goals or needs.
• Triggering Cravings: The taste and sweetness of keto cheesecake may trigger cravings for sugary foods and desserts, making it challenging to maintain a low-carb diet.
• Not an Everyday Option: Even though keto cheesecake is low in carbs, it is still considered a "sometimes food" and not suitable for daily consumption.
• Digestive Issues: For individuals with lactose intolerance, keto cheesecake may cause digestive upset due to the high-fat dairy ingredients used.
• Underestimating Carbs: It is easy to underestimate the carb content of keto cheesecake, especially when portion sizes are not carefully monitored. Accidental overconsumption of carbs can knock an individual out of ketosis.

Frequently asked questions