4 Ingredient Keto Cheese Sauce Recipe | Officially Gluten Free (2024)

FAQs

What is the most keto friendly cheese? ›

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Mix in an egg yolk.

Slowly add a cup of the cheese sauce into the bowl containing the egg yolk, stirring to combine. Then add the mixture back into the cheese sauce on the stove, stirring to combine. Let the sauce boil over medium heat, and the cheese sauce should thicken.

The Bottom Line. Cheese is delicious and supports a healthy keto diet. To maintain ketosis and weight loss, limit yourself to 1-3 ounces of cheese per day. It's fantastic as a snack or ingredient in any recipe!

Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, and 6 g of protein, according to the U.S. Department of Agriculture (USDA).

Processed Cheese (like American singles) for Keto

Definitely avoid processed cheeses because they tend to contain ingredients like added colors, preservatives, whey powders and canola oils which are bad for the keto diet.

Enjoying cheese is one of the pleasures of the keto diet. But that doesn't mean it's unlimited and unrestricted. Nutritionists say that keto practitioners need to be selective with the cheese varieties they consume while on keto and enjoy them only in moderation to avoid disrupting ketosis and hampering weight loss.

Anything, such as corn starch, arrow root, and certain flours, none which hold gluten, can be used to make sauces and puddings. Cold water mixture first, add some of the hot liquid to it, stir, pour into the hot liquid, stir until it thickens, low boil/bubbles. You should be good to go.

The problem with flour is that when you reheat the cheese sauce it tends to get lumpy. By using cornstarch instead of flour you get a nice smooth sauce and you avoid problems if anyone has a gluten sensitivity.

Ratios for Substitutions

As far as swapping ratios go, if you're exchanging tapioca starch, arrowroot starch, or sweet white rice flour for cornstarch, it's a 1:1 ratio (so if your recipe calls for one tablespoon of cornstarch, you can use one tablespoon of these starches).

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.

Is it bad to eat cheese everyday on keto? ›

Cheese is a controversial keto diet addition. While individual cheeses have different nutritional profiles, cheese's overall high saturated fat qualifies it as a food you ought to limit — but some research suggests that cheese has some health benefits as well.

Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

Since most people following the diet are restricted to between 20 and 50 grams of net carbs per day, and the average ranch dressing is between 2 to 3 grams of net carbs per serving, it can be easily paired with a variety of healthy foods while on a ketogenic diet.

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

However, it is important to choose cheese that is full-fat and minimally processed, such as cheddar, goat, cream, blue, or mozzarella. Cheese is low in carbohydrates and high in fat and protein, making it a great fit for a keto diet.

Blue cheese is naturally low in carbs, making it the perfect food to eat on a keto diet. A serving of blue cheese, which is around 1 ounce or 28g, typically only has 0.7g net carbs. There are certain types of blue cheese which are not as keto friendly as they are made with buttermilk which is slightly higher in carbs.

Full-fat cheese — Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.