Are cheese curds keto? In this post we share if they are low carb, keto friendly cheese and a delicious ketogenic fried cheese curd recipe!
It can be challenging meal planning, especially when on a keto diet. Usually, dairy foods are not recommended because of their high carb content.
Still, there are some exceptions when it comes to cheese. The best types of cheese for the keto diet are high-quality and full-fat.
The type of cheese known, such as the Cheese curds, or “squeaky cheese,” is considered a perfect keto food!
It fits precisely on the very definition of the keto diet and makes it a favorite choice for those who love cheese and are following the diet!
A closer look at the nutritional profile of cheese curds tells us that it contains low carbohydrates, moderate protein, and high-fat content.
🤔Are Cheese Curds Keto?
Yes, cheese curds are keto-friendly and are a good source of fat while surprisingly low on carbohydrates, making them just perfect for keto.
Furthermore, cheese curds can add a new texture, variety, and flavor to your meals which is a great thing, to be honest.
So, here’s the short answer: Yes, You can eat Cheese Curds on the keto diet.
But since the cheese curds contain calories and some carbs, this means that you should only consume small quantities. If you think you can eat a lot of cheese curds, then slow down!
🥩 What is Keto Diet?
The key principle of the keto diet is straightforward. Your diet should include low-carb foods but high in fat. As for the protein, a moderate amount of protein consumption is allowed.
Let’s explore what’s precisely a keto or ketogenic diet to understand where “cheese curds” fit into this whole equation.
When you start the keto diet, some significant changes happen in your body’s biochemistry. By default, your body uses carbohydrates to meet energy demands.
But when you limit your carbs intake on a keto diet, your body shifts from using carbohydrates as an energy source to the fat stored in your body.
Through this shift from carbohydrates to fat, you can lose weight as your body’s fat reservoir is burned for energy.
In simple words, the keto diet forces your body to use the fat content instead of glucose (carbohydrates).
These days, many people follow a keto diet for weight loss.
Besides weight loss, the keto diet can also reduce blood sugar levels and cholesterol.
🧀 Cheese Curds Nutritional Profile
On a ketogenic diet, the limit for carbohydrates consumption is from 20 grams to 50 grams of total carbs each day.
As long as you stay within that limit, you can consume the cheese curds without any problem.
Now let’s explore the nutritional value of the cheese curds:
Plain Cheese Curds – Serving Size: 1 ounce
One ounce of cheese curds provides 115 calories. As for the fat content, it offers 9.4 grams of fat.
Cheese curds are low in carbs, and one ounce provides only 0.9 grams of carbs and 6.5 grams of protein.
Cheese curds are also rich in Calcium.
Other than that, it also includes Vitamin A.
💭 Other keto-friendly cheeses
Besides cheese curds, there are other cheeses that you can eat if you are following a ketogenic lifestyle.
These are some of the cheeses you can eat:
Goat cheese: This cheese is an excellent option because it has no carbs.
Also, it is lower in calories and lactose, making it easier to digest.
Cream cheese: Widely used in ketogenic diets because you can add it to your meals when you need to increase your fat intake.
Blue cheese: You can also use blue cheese. Due to its strong flavor, you will give a unique taste to your meals just with a small amount.
Parmesan cheese: This is a cheese that many people like in salads.
Mozzarella: Mozzarella is low in carbohydrates. You can get it shredded, sliced, or sticks.
Feta Cheese: Feta cheese has few calories and is low in carbs. It is an excellent alternative to put in salads or soups.
😞 What cheeses to avoid if you are on a keto diet
Among the cheeses that you should avoid are:
American Cheese: This is a highly processed cheese that is best avoided.
Cottage cheese: is high in protein, low in fat, and has relatively high carbs. You can find better keto-friendly choices.
Ricotta cheese: Like cottage cheese, you could consume it in small amounts to avoid exceeding your daily carbohydrate intake goals. That is important if you are following a strict keto diet.
🍳 Fried Cheese Curds – Quick and easy recipe
You can prepare this friendly appetizer in the air fryer.
What ingredients you need to make fried cheese curds in the air fryer?
- One egg
- Almond flour
- Garlic powder
- Italian seasoning (optional)
- Fresh cheese curds
Combine the almond flour, garlic powder, and Italian seasoning in a bowl.
In a separate bowl, beat the egg.
Dip the cheese curd in the egg and pass through the almond flour mixture.
Put in the air fryer basket and cook in an air fryer at 350 ° F for 5-7 minutes.
The result will be deliciously golden brown chunks on the outside and melted cheese inside.
If you can’t find cheese curds, you can substitute them with mozzarella sticks or feta cheese to prepare fried cheese.
Fried Cheese Curds – Keto and Low Carb
- Air Fryer
- 1 Egg
- 1/2 Cup Almond flour
- 1 Teaspoon Garlic powder
- 1/2 Teaspoon Italian seasoning optional
- 1 Pound cheese curds
- In a large bowl whisk together the almond flour with the garlic powder and Italian seasoning. Set aside.
- In a separate bowl beat the egg.
- Dip each cheese curd in the egg and coat with the almond flour. Transfer to the air fryer basket.
- Spray with oil and air fry for 5 to 7 minutes at 400 degrees until golden and crispy.
Feel free to eat cheese curds in moderation while on a keto diet.
Although this cheese only has small grams of carbs, you will be eating other foods with a few carbs.
Eventually, that little bit of carbs from various sources can add up and tip you over the max limit.
Not to mention that they are also rich in fat. Although you need to eat high fat, you wouldn’t want to overeat fat as it can cause other health problems.
So remember to eat cheese curds in moderation.
You can try them in salads, prepare on an air fryer, or even bake them with a little bit of olive oil.