Keto And Dairy-Free Cream Cheese: What You Need To Know

Dairy-free cream cheese is a delicious and versatile option for those following a keto diet. While traditional cream cheese is keto-friendly, plant-based alternatives offer a dairy-free option with a rich and creamy texture. This can be easily made at home by blending soaked cashews with olive oil, lemon juice, and salt, resulting in a lick your spoon clean kind of spread. When it comes to store-bought options, there are a variety of dairy-free cream cheeses made from coconut, almond, cashew, or macadamia nut milk, each bringing its unique flavor and texture. These alternatives are not only keto-friendly but also offer a delightful plant-based option for those with dairy intolerances or allergies.

Cream cheese is keto-friendly

Cream cheese is an excellent source of total fats, making it energy-dense, and it also provides a decent amount of protein per 100g. It is rich in various minerals and vitamins, including phosphorus, sodium, and vitamin B-6, contributing to a balanced nutrient intake.

There are many ways to incorporate cream cheese into your keto diet. It can be used as a spread on keto-friendly bread or crackers, mixed into low-carb salads, or included in a keto-friendly cheesecake. However, it is important to be mindful of portion sizes to ensure daily carb limits are not exceeded.

There are also several keto-compatible alternatives to cream cheese, such as Greek yogurt, Mascarpone, and avocado. These substitutes provide similar nutritional benefits while offering a delightful variety of flavors and textures to enrich your meals.

In conclusion, cream cheese is a great addition to a ketogenic diet due to its low net carb content and nutritional benefits. With its versatility and creativity in recipe options, cream cheese can be enjoyed in many ways while maintaining a keto lifestyle.

Dairy-free alternatives to cream cheese

Dairy-free cream cheese is often sought by those who are lactose intolerant, have a milk allergy, or are following a vegan diet. There are many alternatives to traditional cream cheese that can be used in both sweet and savoury dishes. Here are some of the best dairy-free alternatives to cream cheese:

Kite Hill Cream Cheese Alternative

Kite Hill was rated as the best dairy-free cream cheese by Alisa Fleming, the founder of GoDairyFree.org. It was described as having a "light, natural-tasting tang" and a smooth texture. It is a good all-purpose cream cheese alternative and can be used in spreading, frosting, fillings, dips, and cooked or baked recipes. However, it is known to have serious moulding issues, so it is important to check the product before purchasing.

Treeline Dairy-Free Cream Cheese

Treeline was the favourite brand for two of Alisa Fleming's tasters. It has a slightly different taste and texture from dairy cream cheese but is still a well-rounded, lightly tangy, and rich alternative. It works well as a spread, in frostings and fillings, dips, and cooked or baked recipes. It also comes in Chive & Onion and Strawberry flavours.

Tofutti Better than Cream Cheese

Tofutti has a good texture that is smooth and fairly close to cream cheese, but it is a little bland in taste. It can be used in recipes such as cheesecakes, frostings, and fillings, and a little lemon juice can be added to enhance the flavour.

Follow Your Heart Dairy-Free Cream Cheese Alternative

This alternative has a smooth mouthfeel but a gelatinous texture that some may not like. It can be used as a spread and may hold up in recipes.

Violife Vegan Cream Cheese

Violife has a buttery texture and a tangier taste than traditional cream cheese. It works well as a light spread or as a butter replacement in recipes.

Spero Sunflower Cream Cheese

Spero has a grainy texture and a seedy taste that may be overpowering in recipes. It works best as a spread, preferably with toppings.

Miyoko’s Cashew Milk Cream Cheese

Miyoko’s is extremely tart and has a soft, grainy texture. It can be used in recipes that can handle a lot of lemon flavour, such as stuffed mushrooms.

Other Alternatives

There are also several other dairy-free alternatives to cream cheese that can be used in different types of dishes. These include:

• Hummus: Can be used as a spread, in sauces, and in savoury dishes.
• Nut cream cheeses: Made from cashews or almonds, these are versatile alternatives. Almond cream cheese usually works better in sweet dishes, while cashew butter is better in savoury dishes.
• Neufchatel cheese: A lower-fat and lower-calorie alternative to cream cheese that can be used interchangeably in most recipes.
• Ricotta: Works best as a substitute when strained to make it thicker and creamier. Salt and lemon juice can be added to enhance the flavour.
• Cottage cheese: Can be pureed and strained to create thickness and enhance its mild flavour. It works well in dips and spreads.
• Greek yogurt: Has a slightly tangy taste and provides probiotics. It is a good substitute in pastas, sauces, and dips.
• Sour cream: Has a tangier taste than cream cheese and provides rich creaminess in pastas, but it can break down under high heat.

Cream cheese nutritional profile

Cream cheese is a dairy product made from milk, cream, and salt. It is a smooth, creamy fresh cheese product, often with other ingredients added as stabilizers and thickeners, such as guar gum and carrageenan.

The nutritional profile of cream cheese varies depending on the brand and type, but here is a general overview:

Macronutrients:

Per 1 tablespoon (14.5g) of cream cheese:

• Fat: 5 grams (87% of calories), including 5 grams of saturated fat, 0.2 grams of polyunsaturated fat, and 1.3 grams of monounsaturated fat.
• Carbohydrates: Less than 1 gram (6% of calories), primarily in the form of sugar. Flavored cream cheese will have a higher carbohydrate content.
• Protein: Less than 1 gram (7% of calories).

Per 1 ounce (28.35g) of cream cheese:

• Fat: 9.75 grams, including 5.73 grams of saturated fat.
• Carbohydrates: 1.56 grams.
• Protein: 1.74 grams.

Micronutrients:

Cream cheese provides a small amount of various vitamins and minerals, including:

• Vitamin A: 87.3 micrograms (or 44.7 IU), which is an important antioxidant that supports immune function, vision, cell functions, and bone health.
• Vitamin K: 0.3 micrograms.
• Folate: 1.3 micrograms.
• Choline: 3.9 mg.
• Calcium: 14.1 milligrams.
• Phosphorus: 15.5 mg.
• Magnesium: 1.3 mg.
• Potassium: 19.1 mg.
• Sodium: 45.5 mg.
• Selenium: Trace amounts.

Calories:

Per 1 tablespoon (14.5g) of cream cheese:

50.8 calories, the majority of which come from fat.

Per 1 ounce (28.35g) of cream cheese:

120 calories.

Health Benefits:

Cream cheese may promote healthy bones and support immune function due to its content of calcium, vitamin A, and vitamin D (when paired with certain fish). However, it is not considered a particularly nutrient-rich food and does not have extensive health benefits.

Cream cheese health implications

Dairy-free cream cheese can be keto-friendly, but what are the health implications of cream cheese?

Cream cheese is a soft cheese with a smooth, spreadable texture and a mild taste. It is a popular topping for bread, crackers, and bagels, and is also used in dips and sweet and savoury dishes. Cream cheese is typically made from cream, or a combination of cream and milk.

Health Benefits

Cream cheese may promote healthy bones and support immune function. It is a source of vitamin A, which is important for vision, cell function, and bone health. It also contains calcium, which helps to build and maintain bones. Cream cheese is also a good source of antioxidants, which can help to protect the body from free radicals. It may also have probiotic effects, as it is made using lactic acid bacteria, which are friendly bacteria that offer health benefits.

Downsides

Cream cheese is low in protein, with a typical 1-ounce portion providing less than 2 grams. It is also high in fat and calories, so it is best consumed in moderation. Cream cheese also has a relatively short shelf life and is highly perishable, so it should be eaten within two weeks of opening and finished by the expiration date.

Nutritional Profile

The nutritional profile of cream cheese depends on the specific product and brand. However, in general, 1 ounce of regular cream cheese provides:

• Vitamin A: 10% of the Daily Value (DV)
• Riboflavin (vitamin B2): 5% of the DV
• Fat: 9.75 grams, 5.73 grams of which is saturated fat
• Carbohydrates: 1.56 grams
• Protein: 1.74 grams

Incorporating cream cheese into a keto diet

Cream cheese is a keto-friendly food with low net carbs, so it can be included in a ketogenic diet. Cream cheese is not only delicious, but it also provides beneficial fats, proteins, and essential nutrients like phosphorus and Vitamin B-6. Here are some tips and ideas for incorporating cream cheese into your keto diet:

Understanding Cream Cheese and Keto

When following a ketogenic diet, it's important to monitor your carbohydrate intake and choose foods that fit within your daily carb limits. Cream cheese has a relatively low carb content, with only 4.56g of net carbs per 100g serving. This means that you can safely include cream cheese in your keto meals without exceeding your carb limits.

Portion Control

Even though cream cheese is low in carbs, it's important to practise portion control. The typical serving size for cream cheese is around 100g, which provides 4.56g of net carbs. Monitoring your portion sizes will help ensure that you don't exceed your daily carb limits.

Creative Ways to Include Cream Cheese

Cream cheese can be used in a variety of ways in a keto diet:

• Spreads: Use cream cheese as a delicious spread on keto-friendly bread, crackers, or celery stalks.
• Salads: Mix cream cheese into your low-carb salads to add creaminess and flavour.
• Dips and Sauces: Cream cheese is an excellent base for keto dips and sauces.
• Baking: Cream cheese can be used in keto-friendly baking recipes, such as cheesecakes or keto bread.

Keto Recipes with Cream Cheese

There are numerous keto-friendly recipes that incorporate cream cheese:

• Cauliflower Mash: Add cream cheese to mashed cauliflower for a creamy and rich side dish.
• Keto Cheesecake: Cream cheese is a key ingredient in making a delicious and indulgent keto-friendly cheesecake.
• Dips and Spreads: Create your own keto dips or spreads by mixing cream cheese with herbs, spices, or other low-carb ingredients.

Alternatives to Cream Cheese

If you're looking for alternatives to cream cheese that are still keto-friendly, here are some options:

• Greek Yogurt: Greek yogurt is a lower-fat alternative to cream cheese that is also high in protein. It can be used in dips, sauces, or as a spread.
• Mascarpone: This Italian cheese has a rich and creamy texture and works well in both savory and sweet keto dishes.
• Avocado: Avocado is a versatile keto-friendly food that can be used as a spread, in baking, or as a replacement for cream cheese in dips and sauces.
• Plant-Based Options: There are also plant-based and dairy-free alternatives to cream cheese that are keto-friendly, such as coconut cream cheese, almond cream cheese, cashew cream cheese, or macadamia nut cream cheese. These options offer a variety of flavours and textures while keeping your diet plant-based.

Frequently asked questions