Frying Halloumi Cheese: Keto-Sized Servings And Tips

Halloumi cheese is a keto-friendly food due to its low carbohydrate content. A keto-sized serving of fried halloumi cheese can be incorporated into a meal or eaten as a snack. There are various ways to prepare and serve fried halloumi cheese, such as frying slices or sticks in olive oil, avocado oil, or butter, and serving with dips or as part of a salad.

Keto-friendly alternatives to halloumi cheese

Halloumi cheese is a great option for those on a keto diet, thanks to its low carb content and high protein and fat content. However, if you're looking for some alternative keto-friendly cheeses to add to your meal plan, there are several great options to choose from. Here are some suggestions:

Feta Cheese

Feta is a tangy and versatile cheese that can be used in a variety of keto dishes. It has 4g of carbs per 100g, which is slightly higher than halloumi, but still well within the carb limits of a keto diet. Feta can be used in salads or melted on top of keto-friendly pizzas.

Mozzarella Cheese

Mozzarella is another excellent choice for keto dieters, as it has a similar carb content to halloumi, with only 3g of carbs per 100g. It can be used in a variety of recipes, such as keto-friendly lasagna or caprese salad.

Cheddar Cheese

Cheddar is a popular cheese for keto diets due to its very low carb content of just 1.3g per 100g. It can be used in a range of dishes, from cheese sauces for cauliflower gratin to low-carb casseroles.

Blue Cheese

Blue cheese is another keto-friendly option, although its exact carb content is not mentioned in the sources. It can be crumbled over salads or used in keto-friendly dips and sauces.

Saganaki or Bread Cheese

If you're looking for a halloumi alternative for keto fries, you can try using Saganaki or Bread Cheese. These cheeses can be fried in tallow or lard to create crispy, golden cheese fries.

Nutritional composition of halloumi cheese

Halloumi cheese is a semi-hard, unripened cheese made from goat, sheep, or cow's milk. It has a unique savoury flavour and a firm, chewy texture. It is brined in a salt solution, which gives it a salty taste.

A 1-ounce (28-gram) serving of halloumi contains:

• 350mg of sodium (15% of the daily value)
• 1g of carbohydrates
• 7 grams of fat, 4 of which are saturated
• 6 grams of protein (12% of the daily value)
• 90 calories

In terms of micronutrients, halloumi is an excellent source of calcium, providing 390 milligrams per serving, which is 40% of the recommended daily value. It also contains phosphorus, zinc, selenium, vitamin A, and B vitamins.

Halloumi is a good source of protein, which is essential for muscle growth, immune function, and tissue repair. It also contains calcium, which is important for bone health. The fat and protein in halloumi can also help to stabilise blood sugar levels after meals.

However, halloumi is relatively high in sodium, with 350 mg per serving. It is also high in saturated fat, which may contribute to increased levels of LDL (bad) cholesterol when consumed in high amounts. Therefore, it is important to consume halloumi in moderation as part of a balanced diet.

How to cook halloumi cheese

Halloumi is a versatile cheese that can be cooked in different ways, including baking, grilling, or frying. Here is a step-by-step guide on how to cook halloumi cheese:

Step 1: Slicing the Halloumi

Slice the halloumi into your desired shape and thickness. For frying or grilling, it is typically cut into 1cm-thick slices or sticks. If you're making halloumi fries, cut the cheese into chips or sticks at least 7mm/0.3 inches thick. Thicker slices are generally preferable, as thinner slices can dry out and become hard.

Step 2: Preparing the Halloumi

Halloumi is often packaged in a block stored in brine. To prepare the cheese for cooking, gently pat it dry with a paper towel. Removing the excess moisture will help achieve a crispy exterior when cooked. You can also marinate the halloumi in olive oil and your choice of herbs, spices, or other aromatics, though this step is optional.

Step 3: Cooking the Halloumi

There are several ways to cook halloumi:

• Pan-frying: Heat a drizzle of olive oil in a non-stick frying pan over medium-high heat. Place the halloumi slices in the hot oil, ensuring they are not overcrowded. Cook for 1-2 minutes on each side until golden brown.
• Grilling: Heat a grill to a medium-high setting. Brush both sides of the halloumi slices lightly with olive oil and place them on a grill rack or a sturdy baking tray. Grill for 3-4 minutes on each side until nicely browned and crisp.
• Barbecuing: Light a barbecue and wait for the coals to turn ashen and the grill to get very hot. Pat the halloumi dry and cut into 1cm-thick slices. Brush both sides with olive oil and season with spices, if desired. Place the slices directly on the grill bars and cook for 2-3 minutes on each side until grill marks form and the cheese softens.
• Air-frying: Set the air fryer to 200°C. Cut the halloumi into 1cm-thick pieces and place them in a single layer in the air fryer basket. Cook for 8-10 minutes, flipping halfway through, until golden brown and crispy.

Step 4: Serving the Halloumi

Halloumi is best served immediately after cooking, as it can become rubbery as it cools. It can be served as a quick appetizer, part of a mezze platter, or added to salads, sandwiches, wraps, or burgers. It pairs well with sweet or acidic dressings, salsas, and Mediterranean vegetables like tomatoes and peppers. For a sweet and salty combination, drizzle the fried halloumi with honey and sprinkle with sesame seeds.

Keto meal ideas with halloumi cheese

Halloumi cheese is a keto-friendly food due to its low carbohydrate content. It is also packed with proteins, dietary fats, and calcium. Here are some delicious keto meal ideas centred around halloumi cheese:

Halloumi Cheese Keto Fried Breakfast

Fry some halloumi cheese until golden and serve with mushrooms, fried eggs, tomatoes, wilted spinach, and smoked salmon. You could also add some avocado for extra good fats.

Grilled Halloumi Bruschetta

Slice the halloumi thickly and use it as 'bread'. Grill the halloumi slices and serve them with avocado, tomato, and pesto for a bruschetta presentation.

Halloumi and Grilled Vegetable Salad

Grill some halloumi and add it to a salad with grilled vegetables such as zucchini, eggplant, and baby beets.

Cauliflower and Halloumi Fritters

Grate some halloumi and mix it with cauliflower and coconut flour to make fritters. These can be a great bread substitute and go well with a side salad or grilled vegetables.

Keto Halloumi BLT

Use griddled halloumi slices as bread and fill with crisp bacon, lettuce, and tomatoes for a tasty BLT sandwich.

Keto Halloumi Cheese and Avocado Plate

Fry some halloumi cheese and serve with avocado, cucumber, pistachios, sour cream, and a squeeze of lemon.

Halloumi Fries

Slice halloumi into thin fries, dry them with a paper towel, and fry them in tallow or lard until golden brown and crunchy. Serve with a side of low-carb marinara sauce for dipping.

Remember to consume halloumi cheese in moderation due to its high sodium content. Enjoy experimenting with these keto meal ideas!

How much halloumi cheese can be consumed in a day on keto

Halloumi cheese is a keto-friendly food due to its low carbohydrate content. A 100g serving of halloumi contains 3.57g of carbohydrates, which fits within the daily carb limits of a keto diet, typically capped at 20-50g of net carbs. This means that halloumi can be incorporated into a keto meal plan without exceeding the daily carb limit.

The recommended serving size for halloumi cheese is about 100g, which contains approximately 3.57g of net carbs. This amount can vary depending on the brand, so it is always a good idea to check the nutrition label. In terms of macros, a 100g serving provides 26g of protein and 24g of fat, making it a rich source of both macronutrients.

When it comes to how much halloumi cheese can be consumed in a day on keto, it depends on your daily carb limit and your macros. As a general guideline, a strict ketogenic diet typically involves consuming less than 20g of carbs per day. Therefore, as halloumi contains 3.57g of carbs per 100g, you can consume it in moderation while staying within the daily carb limit. For example, if you are aiming for 20g of carbs per day, having one serving of halloumi (100g) would contribute 3.57g of carbs, leaving you with 16.43g of carbs for the rest of your daily intake.

It is important to note that halloumi cheese has a high sodium content, so it should be consumed in moderation. Additionally, it is always recommended to track your daily carb intake and ensure that you are getting a variety of nutrients from different food sources.

Frequently asked questions