Vegan Cream Cheese: Keto-Friendly Or Not?

Vegan cream cheese is a dairy-free substitute for regular cream cheese that can be used as a spread or in baking. While some vegan cream cheeses are keto-friendly, others are not. For example, Trader Joe's Vegan Cream Cheese is considered non-keto due to its high carb content and the presence of ingredients like sugar and modified starch. However, there are recipes for making keto-friendly vegan cream cheese at home, such as one that uses tofu, nutritional yeast, and spices to create a creamy and spreadable consistency. This versatility of vegan cream cheese makes it an appealing option for those following a keto diet or looking for dairy-free alternatives.

Vegan keto cream cheese ingredients

A vegan keto cream cheese recipe that does not contain dairy products can be made with the following ingredients:

• 1 cup full-fat coconut cream
• Cashew butter
• Kefir (with kombucha or kraut juice as alternatives)

To make the cream cheese, blend the cashew butter and coconut cream until smooth. Then, stir in the kefir and transfer the mixture to a clean jar, ensuring there is some space for it to expand. Leave the mixture to sit for 12-24 hours, depending on the temperature—a shorter time if it is warm, and longer if it is cool. Once fermented, the cream cheese can be stored in the refrigerator for up to two weeks.

Another vegan keto-friendly option is a cheese sauce made with nutritional yeast, which can be used as a replacement for Parmesan cheese. This sauce also includes the following ingredients:

• Apple cider vinegar
• Tahini
• Hemp hearts
• Onion powder
• Garlic powder
• Turmeric (optional, for colour)

To make the sauce, simply blend all the ingredients together and heat the mixture in a saucepan until it thickens.

Vegan keto cream cheese recipes

5-Minute Vegan Cream Cheese

This vegan cream cheese recipe by Nora Cooks is made with whole food ingredients and is "ridiculously easy to make". It's primarily made with raw cashews, non-dairy yoghurt, lemon juice, apple cider vinegar, and salt. It's recommended to soak the cashews in hot water for at least 30 minutes or overnight in cool water to make the cream cheese creamier. You can also add chives and onion powder to taste. This cream cheese is best used as a spread for bagels, crackers, or vegetables.

Dairy-Free Cream Cheese

This recipe from My Food Religion is a great substitute for regular cream cheese and can be used in cheesecakes. It's made with cashew butter, coconut cream, and kefir. Simply blend the cashew butter and coconut cream until smooth, stir through the kefir, and transfer the mixture to a clean jar. Leave the mixture to sit at room temperature for 12-24 hours, depending on the temperature, and then store it in the fridge for up to 2 weeks.

Low-Carb Vegan Cheese Sauce

This recipe from Keto Vegetarian Recipes is a quick and easy vegan cheese sauce made with nutritional yeast, tahini, hemp hearts, apple cider vinegar, onion powder, and garlic powder. Simply blend all the ingredients until smooth, then heat the mixture in a saucepan until it thickens. This sauce is great poured over vegetables or noodles, or used in dishes like cabbage gratin, stuffed spaghetti squash, or vegan zucchini gratin. It can be stored in the refrigerator for 4-5 days.

Is vegan cream cheese keto-friendly?

Vegan cream cheese is a dairy-free alternative to traditional cream cheese, and it can be a delicious option for those following a vegan or plant-based diet. But what if you're also watching your carb intake or following a ketogenic diet? Is vegan cream cheese keto-friendly?

The answer is, it depends on the specific product and its ingredients. While some vegan cream cheeses may be suitable for a keto diet, others may not fit within the typical macronutrient distribution of the diet. Let's take a closer look.

Macronutrient Distribution:

To determine if a food is keto-friendly, it's essential to consider its macronutrient distribution, specifically its carbohydrate, protein, and fat content. A typical ketogenic diet aims for a breakdown of 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

Carbohydrate Content:

One critical factor in determining the keto-friendliness of vegan cream cheese is its carbohydrate content. Trader Joe's Vegan Cream Cheese, for example, has a high-carb content, with 14.29 grams of net carbs per 100-gram serving. This is significantly higher than the recommended daily net carb intake of 20-30 grams for maintaining ketosis. Therefore, this particular product is not considered keto-friendly.

Ingredients to Consider:

When choosing a vegan cream cheese that aligns with your keto diet, it's important to read the ingredient list. Some ingredients commonly found in vegan cream cheese, such as sugar and modified starch, are not keto-friendly. Sugar is a high-glycemic sweetener that can spike your blood sugar levels and hinder ketosis. Modified starch is also best avoided, as it is considered a controversial additive that may negatively impact your health.

Keto-Friendly Alternatives:

If you're looking for a vegan cream cheese that fits within your keto diet, opt for products with low net carb content and keto-approved ingredients. Some alternative sweeteners to look for are stevia, monk fruit, or erythritol. Additionally, you can make your own vegan cream cheese at home, ensuring it aligns with your dietary needs and preferences.

In conclusion, while some vegan cream cheeses may not be keto-friendly due to their high carbohydrate content and the presence of non-keto ingredients, there are alternatives and recipes available that can fit within the framework of a ketogenic diet. As always, it's essential to read labels, understand ingredient lists, and make informed choices that support your health goals and dietary preferences.

Vegan keto cream cheese nutritional information

Vegan keto cream cheese is a dairy-free alternative to regular cream cheese. It is made with a combination of full-fat coconut cream and cashew butter, blended until smooth, with kefir stirred through. This results in a product that is perfect for spreading or using in a cheesecake.

A 2-tablespoon serving of vegan keto cream cheese contains 90 calories, 8-9 grams of fat, 1 gram of carbohydrates, and 2 grams of protein.

In comparison to regular cream cheese, vegan keto cream cheese has a similar calorie count and fat content. However, it has a lower protein content, with regular cream cheese containing 0.9 grams of protein per tablespoon, or 1.8 grams per 2-tablespoon serving.

Vegan keto cream cheese is a good source of healthy fats and energy, and the fermentation process it undergoes may also provide beneficial bacteria for gut health.

It is important to note that the nutritional information provided is approximate and may vary depending on the specific ingredients and methods used in preparing the vegan keto cream cheese.

Vegan keto cream cheese brands

While it is possible to make your own vegan keto cream cheese at home, there are also several brands that sell vegan keto cream cheese. Here are some of the best vegan keto cream cheese brands on the market:

Kite Hill

Kite Hill is a well-known brand that offers a variety of flavoured plant-based cream cheeses, including Chive, Strawberry, Pumpkin Pie, Plain, Garden Veggie, and Everything. Their products are made with almond milk and vegan cultures, resulting in a tangy and delicious cream cheese with a velvety smooth texture. Kite Hill's cream cheese is perfect for breakfast bagels, veggie sandwiches, and more.

Tofutti

Tofutti is an iconic brand in the vegan cream cheese space, having been one of the first on the market. They offer a range of flavours, including Plain, Whipped Plain, Garlic & Herb, Smoked, and Herbs & Chive. Their cream cheese is made with non-GMO tofu and tangy non-dairy lactic acid, making it a great option for those seeking a plant-based alternative.

Miyoko's

Miyoko's is a cruelty-free brand that offers a variety of vegan products, including cream cheese. Their cream cheese is cashew-based and comes in a range of flavours, such as Fish-Free Lox, Cinnamon Raisin, Savory Scallion, Everything, and Classic Plain. Miyoko's is known for raising the bar when it comes to dairy products made from plants, and their cream cheese is no exception.

Follow Your Heart

Follow Your Heart is a well-established brand that has been around since the 1970s. They offer a range of vegan products, including cream cheese made from almonds. Their cream cheese is smooth and creamy, with both savory and sweet options available, such as plain, onion & chive, and strawberry. In addition to cream cheese, Follow Your Heart also offers vegan mayo, feta, parm, and blue cheese crumbles.

Violife

Violife's "Just like cream cheese" is a dairy-free, soy-free, gluten-free, nut-free, and preservative-free option. The original flavour is the most commonly found in stores, but they also offer strawberry cream cheese and cream cheese with herbs. Violife's cream cheese is creamy and delicious, making it a great option for those seeking a vegan alternative.

Trader Joe's

Trader Joe's offers a vegan cream cheese alternative that is perfect for those seeking plant-based recipe inspiration. Their cream cheese is versatile and can be used in desserts, dips, stuffed pasta, and more. With Trader Joe's as your friendly neighbourhood store, you'll never run out of cream cheese possibilities.

Oatly

Oatly is known for its plant-based milk, but they have expanded their product line to include a creamy oat-based spread. Their vegan cream cheese is rich, tangy, and creamy, making it a must-try option. You can slather it on a bagel, add it to sandwiches, or use it as a vegetable dip. There's no wrong way to enjoy this oat-based cream cheese.

Nature's Fynd

Nature's Fynd offers a unique vegan cream cheese made with their trademarked Fy Milk, which is derived from water and fungi. It is kosher and free from nuts, soy, artificial flavours, and preservatives. Nature's Fynd cream cheese is a great option for those seeking a plant-based alternative to traditional cream cheese, and it can be enjoyed on a toasted bagel or used in cooking.

Nurishh

Nurishh offers vegan cream cheese made with sunflower seeds and bamboo fiber, adding a little dietary fiber to your morning meal. They offer two flavours: Plain and Chive. In addition to their cream cheese, Nurishh also provides vegan cheese slices, shreds, and snack cubes to satisfy all your plant-based cheese needs.

Philadelphia

The iconic cream cheese brand, Philadelphia, now offers a vegan-friendly version of their product. Their plant-based non-dairy spread comes in three flavours: Original, Strawberry, and Chive & Onion. You can easily spot the vegan version by looking for the lime green lids on the cooler shelves.

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