Ricotta Cheese On Keto: Friend Or Foe?

Ricotta cheese is a staple in many people's diets, but is it keto-friendly? The answer is a little complicated. Ricotta is a great source of protein and is relatively low in carbs and fat, which means it supports ketosis, the goal of the ketogenic lifestyle. However, it is higher in net carbs than most other cheeses, so it should be consumed in moderation on a keto diet.

Ricotta cheese nutritional value

Ricotta cheese is a fresh, soft, and creamy cheese with a mildly sweet and slightly salty taste. It is made from whey and some curd left behind during cheesemaking. While it is traditionally made from cow's milk, it can also be produced from sheep, goat, or water buffalo milk.

Ricotta cheese is high in calcium, vitamin B12, protein, and vitamin A. It is also a good source of vitamin A, potassium, magnesium, and zinc. The whole milk variety is relatively high in saturated fats and cholesterol, but lower-fat versions are available.

A 200-calorie serving (133g) of whole milk ricotta cheese contains 9 grams of carbohydrates, with only 0.3 grams coming from sugars. The same serving size contains 186 calories, 14.2 grams of fat, and 10 grams of protein.

A half-cup serving (129g) of whole milk ricotta cheese contains 204 calories, with 20% of the calories coming from protein, 19% from carbohydrates, and 61% from fat. This serving size contains 8.9 grams of carbohydrates, 14.2 grams of fat, and 10 grams of protein.

Ricotta cheese is considered a low glycemic index food with a glycemic index of 27. Choosing foods with a glycemic index under 55 may help manage blood sugar spikes and maintain energy.

When it comes to the keto diet, ricotta cheese should be consumed minimally as it is high in net carbs, with 7.27 grams of net carbs per 100-gram serving. To stay in ketosis, it is recommended to limit net carb consumption to 20-30 grams per day.

Ricotta cheese keto-friendliness

Ricotta cheese is a staple in most people's diets and is used as a base for many dishes, from lasagna to cannoli. But is it keto-friendly?

The answer is a bit complicated. Ricotta cheese is higher in net carbs than most other cheeses, but it can be a keto-friendly product if consumed in moderation. The nutritional value of ricotta cheese varies depending on the type of milk whey used, with whole-milk ricotta having more net carbs than skim-milk ricotta. However, even the most carb-heavy kind of ricotta cheese contains only around 2g of net carbs per standard serving (50-60g), so you can add a couple of servings to your daily diet without worrying too much.

Ricotta cheese is also a great source of protein and contains important micronutrients such as vitamins A, B2, B12, and E. It is also high in cholesterol, which is necessary for the body to function properly.

When it comes to keto-friendliness, it is important to limit your net carb consumption to 20-30g per day to stay in ketosis. Ricotta cheese, being higher in carbs, should be consumed in smaller portions to fit within this limit.

In summary, ricotta cheese can be a part of a keto diet as long as you are careful with the amount you consume and keep track of your macros. It is a versatile cheese that can add flavour and variety to your meals.

Ricotta cheese alternatives

Ricotta cheese is high in carbs, with 7.27g of net carbs per 100g serving, so it should be consumed minimally on keto. To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day.

If you are looking for ricotta cheese alternatives, there are several options that can be easilysectioned into dairy and non-dairy alternatives.

Dairy alternatives

• Cottage cheese is a versatile alternative that can be used in a 1:1 ratio for ricotta cheese in most dishes. It has a similar taste to ricotta, with a mild and somewhat salty flavour. It can be used in baked dishes like lasagna or added to sauces. To achieve a smoother consistency, the cottage cheese can be blended.
• Cream cheese is thicker and smoother than ricotta cheese, but it can be used in a 1:1 ratio to replace ricotta in sweet and savoury warm dishes, such as pasta and dips.
• Greek yoghurt is a tangy and creamy alternative that can be used in dips and spread on toast. It is not recommended for cooked dishes like lasagna.
• Sour cream has a tangy taste and creamy texture that can be used in a 1:1 ratio to replace ricotta in dips and desserts. It is not suitable for baked dishes like lasagna as it will not add the desired volume.
• Crème fraîche is a French equivalent of sour cream but less sour, creamier, and richer. It can be used as a substitute for ricotta in dishes that require a creamy consistency.
• Goat cheese is a fun alternative, especially if ricotta cheese is made with goat milk. Choose fresh goat cheese, as it has a lighter and fresher flavour that resembles ricotta. It can be used in a 1:1 ratio but may overpower other flavours in the dish, so consider using 3/4 of the amount specified in the recipe.
• Mascarpone is a creamy soft cheese with a similar texture to ricotta but a stronger, tangy flavour. It is a good substitute in recipes with other strong flavours, such as garlic and Italian seasonings. It can be used in a 1:1 ratio in savoury Italian dishes.
• Mozzarella offers a mild and salty taste similar to ricotta, but its solid texture won't work for cold dishes or desserts. It is great for savoury dishes where the cheese will melt, such as baked dishes, soups, sauces, and toppings.
• Parmesan is a hard cheese with a strong and distinctive flavour. It melts well, making it a tastysectioned tasty option for sauces. The ratio of Parmesan to ricotta will vary depending on the recipe and the type of Parmesan used.
• Burrata is a creamy Italian cheese that has gained popularity through viral pasta videos on TikTok. It has a similar taste and consistency to ricotta but is tricky to measure in an exact exchange. It is best suited for savoury dishes.

Non-dairy alternatives

• Tofu can be blended with ingredients like tahini, nutritional yeast, and olive oil to create a vegan ricotta substitute. It can be used in a 1:1 ratio in any recipe.
• Coconut cream has a thick, creamy consistency and a naturally sweet taste, making it a suitable substitute for ricotta in desserts. It can also be used to add creaminess to savoury soups and sauces, but it will add a mild coconut taste.
• Non-dairy yoghurt is best used in small quantities to add a rich texture and taste to soups, sauces, or cold dips. The type of yoghurt chosen will impact the flavour and texture of the final dish.

Ricotta cheese uses

Ricotta cheese is a staple in Italian cuisine, known for its creamy texture and mild flavour. It is a versatile ingredient that can be used in both sweet and savoury dishes. Here are some ideas for how to use ricotta cheese:

Savoury Dishes

Ricotta is perhaps best known for its role in lasagne and ravioli, but it can also be used in many other dishes. Here are some ideas:

• Salads: Use ricotta salata, an aged and harder version of the cheese, to add a salty kick to a simple salad of arugula, olive oil, lemon, toasted pine nuts, and shaved ricotta salata.
• Flatbreads: Use ricotta as a topping for flatbread, such as charred fennel and white bean flatbread with arugula pesto.
• Calzone: Fill a calzone with chicken, veggies, and creamy ricotta cheese.
• Gnocchi: Ricotta gnocchi is a delicious version of sauced-up gnocchi. Sear it in a hot pan and serve with a brown butter sauce, herbs, and macadamia nuts.
• Frittata: Adding ricotta to a frittata gives it a fluffy, creamy texture. Try it in a potato frittata or with any other combination of vegetables, meats, or cheeses.
• Pasta: Ricotta can be used in pasta dishes in many ways, such as a creamy ricotta pasta salad, pasta with zucchini and herbed ricotta, or sun-dried tomato pasta with ricotta pesto.
• Bruschetta: Spread ricotta on a baguette and top with pepperonata for a burst of flavour.
• Crostini: Top crostini with creamy ricotta and peas for a lovely appetizer or snack.
• Sandwiches: Spread ricotta on toast and top with jam and a drizzle of olive oil for a great breakfast or snack.
• Pies and Pasties: Combine ricotta and spinach in ready-rolled puff pastry and bake for an easy appetiser.
• Chicken Involtini: Ricotta plays a starring role in this popular Italian dish.
• Stuffed Shells: Combine ricotta with pumpkin and spinach for a delicious stuffed pasta shell dish.
• Fritters: Try ricotta and green veg fritters for a tasty breakfast, brunch, or lunch option.
• Pizza: Use ricotta as a topping for pizza, such as a three-cheese pizza with tangy artichokes, fresh basil, peppery herbs, and a honey drizzle.
• Dip: Baked ricotta makes a delicious, gooey dip.

Sweet Dishes

Ricotta is also commonly used in sweet dishes, such as:

• Cookies: Ricotta cookies are a staple in Italian households, often seen during holidays and celebrations. These sweet, soft, cake-like cookies are drizzled with glaze.
• Ice Cream: Try Holy Cannoli Ice Cream, blending ricotta, mascarpone, waffle cone pieces, mini chocolate chips, and pistachios.
• Dessert Parfait: Blend ricotta with heavy cream, lemon zest, powdered sugar, and vanilla, then layer with berries (or nuts, chocolate, etc.) for a versatile dessert.
• Crepes: Use ricotta as a creamy filling for homemade crepes, topped with fresh fruit, compote, or jam.
• Cheesecake: Using ricotta in a cheesecake creates a lighter texture than traditional recipes.
• Cake: There are many cake recipes that use ricotta, such as lemon ricotta cake, raspberry ricotta cake, strawberry ricotta cake, and ricotta and raspberry croissant bake.
• Muffins: Ricotta cheese makes muffins similar to mini cakes, with a dense, moist crumb and a slightly sweet flavour.
• Pancakes: Adding ricotta to pancake batter makes them extra fluffy. Try blueberry lemon ricotta pancakes for a healthy, sweet breakfast.
• Ice Cream: Make a no-churn chocolate chip ricotta ice cream with just four ingredients.

Keto Considerations

While ricotta cheese is not the ideal cheese for a keto diet due to its high carb content, it can be consumed in small quantities or as an occasional treat. A serving size of 1/2 cup of ricotta contains 9g of carbs, so it is important to watch your portions and choose other low-carb cheeses as your main staples.

How to make ricotta cheese

Ricotta cheese is a soft, creamy, and versatile dairy product that can be used in both sweet and savoury dishes. While it is readily available in most grocery stores, making it at home is a relatively simple process and allows you to control the ingredients and freshness. Here is a step-by-step guide on how to make ricotta cheese:

Step 1: Gather Your Ingredients and Equipment

To make ricotta cheese at home, you will need the following ingredients:

• Milk: Preferably whole milk for a richer, creamier cheese. You can also use a combination of whole milk and heavy cream for an even richer result.
• Acid: Lemon juice or distilled white vinegar are common choices. The acid causes the milk to curdle and separate into curds (the solids) and whey (the liquid).
• Salt: Used to add flavour and preserve the cheese.

As for equipment, you will need:

• A large, heavy-bottomed pot: Choose a pot that is non-reactive, such as stainless steel or enamel-coated. Avoid aluminium or copper pots, as they can react with the acid and affect the taste of the cheese.
• A candy or cooking thermometer: This is important to accurately measure the temperature of the milk, ensuring that it reaches the correct temperature for curdling.
• Cheesecloth: Used to strain the curds and separate them from the whey. You can find cheesecloth at most grocery or kitchen supply stores. Look for a fine-weave cloth that is thin yet durable.
• A colander or strainer: This will support the cheesecloth and catch the whey as it drains.
• A large bowl: To capture the drained whey, as this can be used in other recipes, such as bread making.

Step 2: Heat the Milk

Pour the milk into the large pot and place it over medium heat. Stir occasionally with a spatula or wooden spoon to prevent the milk from scorching on the bottom of the pot. Heat the milk until it reaches a temperature of 180–200°F (82–93°C). Maintaining this temperature range is important; too low and the milk won't curdle properly, too high and you'll end up with tough, rubbery curds.

Step 3: Add the Acid

Once your milk has reached the correct temperature, remove it from the heat. Slowly add your chosen acid, stirring continuously as you pour. You should see the milk start to curdle and separate almost immediately. Continue stirring gently for a further 5–10 minutes, allowing the curds to form and separate from the whey.

Step 4: Rest and Strain

Leave the mixture to sit undisturbed for about 15–20 minutes. This allows the curds to further separate and settle, making them easier to strain. Prepare your strainer by lining it with cheesecloth and place it over a large bowl. Carefully pour the curds and whey into the prepared strainer. The whey will drain into the bowl, leaving the curds in the strainer.

Step 5: Press and Season

Gather the edges of the cheesecloth and lift it, allowing any remaining whey to drain into the bowl. Transfer the curds still wrapped in the cheesecloth to a plate. Gently press and shape the cheese into a disc, squeezing out any excess whey. Open the cheesecloth and sprinkle the cheese with salt, then re-wrap and press again to help distribute the salt.

Your homemade ricotta cheese is now ready to use! Store it in an airtight container in the refrigerator, where it will keep for about 5–7 days. Note that the texture of homemade ricotta is typically softer and creamier than store-bought varieties, but you can adjust the consistency by draining and pressing the cheese further to remove more whey.

Frequently asked questions