Best Cottage Cheese Options For Your Keto Diet

Cottage cheese is a versatile and healthy snack, but is it keto-friendly? The ketogenic diet is a high-fat, low-carb eating plan, so cheese can be a great source of fat and protein. However, not all cheeses are created equal when it comes to keto. Cottage cheese, in particular, has a reputation for being high in protein but also relatively high in carbs. So, which cottage cheese is best for keto?

Full-fat cottage cheese is best for keto

Full-fat cottage cheese is your best option if you're following a keto diet. This is because it has the lowest amount of carbohydrates, which are limited on a keto diet.

Cottage cheese is a great source of protein, but it's not excessively high in this nutrient, so it should fit into your daily protein allowance. However, if your daily carb limit is very low, a serving of cottage cheese could take up a large portion of it if it's non-fat or contains fruit.

Full-fat cottage cheese will also keep you fuller for longer, which is an important consideration when following a keto diet. Lower-fat options tend to have more net carbs per serving and may not satisfy your hunger for as long.

When choosing a full-fat cottage cheese, look for one that is plain and free of thickeners and stabilizers like guar gum or xanthan gum. It should provide only about 3 grams of carbohydrates in a 1/2-cup (100-gram) serving.

Some recommended brands of full-fat cottage cheese include:

• Good Culture
• Daisy Cottage Cheese
• Cabot
• Friendship 4% California Style
• Nancy's Organic Whole Milk
• 365 Organic Cottage Cheese 4% Milkfat
• Kroger's Whipped Cottage Cheese

Avoid low-fat cottage cheese

When following a ketogenic diet, it is important to be mindful of the fat and carb content of the foods you consume. While cottage cheese is a good source of protein, not all types are keto-friendly.

Low-fat cottage cheese is not recommended for a keto diet. This is because low-fat products often contain extra sugar to compensate for the loss of flavour from the fat. Sugar inhibits ketosis, which is the metabolic state that a keto diet aims to achieve.

Reduced-fat or non-fat cottage cheese may also have more carbs than whole milk cottage cheese. Some of these products contain fruit, and many contain gum-based thickeners to give them a similar texture to full-fat products. However, these additives increase the carb content.

Therefore, when choosing cottage cheese for a keto diet, it is best to opt for full-fat varieties that are plain and free of thickeners and stabilizers.

Check the ingredients list

When choosing cottage cheese for a keto diet, it's important to check the ingredients list to ensure it aligns with the high-fat, moderate-protein, and low-carb requirements of a keto diet. Here are some key considerations:

Type of Milk

Look for cottage cheese made with whole milk or full-fat milk. Low-fat or non-fat cottage cheese often contains added sugar to compensate for the loss of flavour from reduced fat. While these options can still fit into a keto diet due to their relatively low carb content, full-fat cottage cheese typically contains the lowest amount of carbs. Additionally, ensure the cottage cheese is made with organic, grass-fed milk to support a healthy gut microbiome and promote better immune function.

Added Ingredients

Avoid cottage cheese brands that add unnecessary ingredients such as maltodextrin, modified food starch, preservatives, and other additives. These additives may spike inflammation and blood sugar levels, which are not conducive to a keto diet. Instead, opt for brands that use minimal, high-quality ingredients. Check the ingredients list to ensure it contains only milk, cream, salt, and live cultures.

Thickeners and Stabilizers

Some cottage cheese brands use thickeners and stabilizers like guar gum, xanthan gum, or carrageenan. These additives have been linked to gastrointestinal issues and inflammation, so it's best to avoid them. Choose a brand that does not use these types of thickeners and stabilizers.

Sweeteners

Cottage cheese brands sometimes add sweeteners, such as sugar or fruit, to enhance the flavour. However, these sweeteners can increase the carb content of the cottage cheese, so it's best to avoid them. Instead, opt for plain cottage cheese and add your own fresh fruit if desired.

Sodium Content

While cottage cheese is naturally high in sodium, some brands may have excessively high sodium levels. Look for brands that offer "reduced sodium" or "no salt added" options to help maintain healthy blood pressure and reduce the risk of heart disease.

Consider the brand

When choosing a cottage cheese brand to fit into your keto diet, there are several factors to consider. Firstly, it is important to opt for full-fat cottage cheese, as reduced-fat or non-fat varieties may contain more carbohydrates. This is because some reduced-fat products contain fruit, and many are made with gum-based thickeners to mimic the texture of full-fat products, increasing the carb content.

Therefore, it is best to choose a brand with minimal, high-quality ingredients, avoiding those with unnecessary additives, thickeners, and stabilisers such as guar gum or xanthan gum. These additives may cause gastrointestinal issues and inflammation, which can be detrimental to health.

Some recommended brands that fit these criteria include:

• Good Culture: Their low-fat cottage cheese is low in sugar and comes in plain and fruit flavours.
• Daisy Cottage Cheese: This brand offers a 4% milk-fat variety with a great flavour and is available at most grocery stores for a reasonable price.
• Cabot: This brand delivers a delicious and nutritious option that pairs well as a snack or side dish.
• Friendship: Their 4% California-style cottage cheese is made with a simple list of ingredients, including non-fat milk, milk, cream, salt, and enzymes.
• Nancy's Organic: This brand uses minimal ingredients, free from artificial additives, pectins, gelatins, and thickeners. They also add strains of Bifidobacterium and Lactobacillus, probiotics that may support immune and digestive health.
• 365 Organic: This brand offers a 4% milk-fat cottage cheese with great flavour at a more affordable price compared to other options.
• Kroger's Whipped Cottage Cheese: This brand offers a fun, viral take on cottage cheese that is easily spreadable and provides a high amount of protein.

In summary, when considering a cottage cheese brand for a keto diet, opt for those with minimal, high-quality ingredients, avoiding unnecessary additives and thickeners. Choose full-fat varieties to keep the carbohydrate content low and look for brands recommended by keto enthusiasts and dietitians.

Pair with low-carb vegetables

Cottage cheese can be a keto-friendly protein option, but it is best to choose full-fat, plain cottage cheese. For a healthy, low-carb snack, combine it with vegetables or use it as a dip base.

• Celery: Celery has about one gram of carbs per stalk, making it a keto-friendly option. It also contains a good amount of folate, potassium, and vitamin C, and it has a high water content.
• Arugula: This tasty salad green won't push you over your daily carb limit. It's also a good source of calcium, potassium, and vitamin C.
• Spinach: Spinach has less than a gram of carbs per cup of raw leaves, and it's rich in nutrients like carotenoids, vitamin C, vitamin K, folic acid, and iron.
• Cucumbers: Cucumbers are loaded with water and soluble fibre, and they're very low in calories. They're also super low-carb.
• Bell peppers: Bell peppers are a great low-carb addition to keto tacos and stir-fries. They are also a good source of vitamins C, K, and potassium.
• Kale: Kale is extremely low in carbs and dense in other important nutrients like vitamins A, C, and K, and calcium. You can steam it, bake it into chips, or stir it into soup.
• Green beans: Green beans are a tasty and nutritious side dish for a variety of meals. They are also a good source of vitamin C and an excellent source of vitamin K.
• Zucchini: Zucchini is a keto favourite, with just about six grams of carbs per vegetable. It's also a good source of potassium and vitamin C.
• Cauliflower: Cauliflower is a versatile, low-carb vegetable. It's also high in vitamins and phytochemicals.
• Broccoli: Broccoli is easy to steam or add to stir-fries, and it's an excellent source of vitamins C and K.

When pairing cottage cheese with low-carb vegetables, you can simply serve the cheese with raw vegetables for dipping. You can also blend cottage cheese with herbs and spices to make a tasty dip or spread. Additionally, you can add olive oil or chopped olives to bump up the fat content without affecting the carb count.

Frequently asked questions