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Goat cheese keto: Can You Eat Cheese on a Keto Diet?

Is Goat Cheese Keto? | Sure Keto

Is Goat Cheese Keto?

Goat Cheese is keto-friendly because it is both low in net carbs and high in fats.

Low in Net Carbs

Goat Cheese is good for keto because it is low in net carbs (0.12g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g – 30g per day to stay in ketosis.

You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.

High in Fats

Goat Cheese is a good source of fat because it does not contain any non-keto ingredients. (See ingredients list: sweeteners, oils, and food additives)

However, most of your fats should still come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

It is important to get your fats from healthy sources so your body can burn clean fuel while on ketosis.

Minimally Processed

Goat Cheese is minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Net Carb Calculator

Goat Cheese


0.12 g

net carbs

0.12 g


0 g


29.84 g


21.58 g




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Types of Cheese
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Net Carbs per 100g

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Keto in Moderation


Net Carbs per 100g

Moderate Carb

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Keto in Moderation


Net Carbs per 100g

Moderate Carb

Minimally Processed

High in Fats

More Details »

Keto Air Fryer Caramel Goat Cheese Balls Recipe

by KetoFocus. com

An elegant holiday appetizer, these caramel covered air fryer keto goat cheese balls contain only a few simple ingredients. Creamy goat cheese is covered with a gluten free coating and fried in an air fryer to create a crispy bite. Then finished with a sugar-free caramel syrup.

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Nutrition Facts










Net Carb


Total Carbs

  • Recipe Details
    • Watch the recipe video
    • Keto Air Fryer Caramel Goat Cheese Balls Ingredients
    • Keto Air Fryer Caramel Goat Cheese Balls Directions
  • Similar recipes others love
  • Low carb air fryer caramel goat cheese balls recipe
  • Is goat cheese keto?
  • Goat cheese substitutions
  • Benefits of cooking goat cheese balls in the air fryer
  • Oven instructions
  • Make ahead cheese balls
  • Why do I freeze goat cheese balls?
  • Sugar free caramel syrup
  • Nutrition information: facts & macronutrients

Keto Air Fryer Caramel Goat Cheese Balls Recipe Video

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Keto Air Fryer Caramel Goat Cheese Balls Ingredients

  • 8 oz soft goat cheese
  • 3 tablespoons almond flour
  • 1 egg, beaten
  • 3/4 cup ground pork rinds
  • 1/4 cup sugar free caramel syrup

Keto Air Fryer Caramel Goat Cheese Balls Directions

Similar low carb recipes

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Low carb air fryer caramel goat cheese balls recipe

These keto goat cheese balls are coated with a gluten-free crust made up of almond flour and ground pork rinds. Then fried to a crispy perfection bite sized snack in the air fryer. Sugar-free caramel syrup is drizzled on these golden brown creamy snacks.

Caramel and goat cheese pair very well together. The sweet and tangy combination is a surprisingly nice compliment. The result is an elegant low carb appetizer worthy of any holiday party or gathering.

Is goat cheese keto?

Yes, goat cheese is keto approved.

Like most cheeses, you will find goat cheese to be very low in carbohydrates. At most, a soft goat cheese has about 1 gram net carb per 1 ounce serving.

Goat cheese substitutions

Don’t have goat cheese or you don’t like it?

The good news is that you can substitute with other soft cheeses. Try cream cheese or mascarpone cheese. Both have a similar texture to goat cheese; although, they don’t have the same tangy flavor. If you are wanting that punchy flavor, then just add a little yogurt to your cream cheese.

Benefits of cooking goat cheese balls in the air fryer

An air fryer works by circulating air all around the food. It helps to crisp up the exterior of your dish while keeping the inside moist and juicy.

That is the case for these keto cheese balls. The outside coating is crispy with the pork rinds and the inside is creamy and cheesy.

Oven instructions

Don’t have an air fryer, no worries! You can still enjoy these caramel drizzled keto cheese bites. Simply bake them in the oven at 400 degrees for 10 to 12 minutes. Then drizzle with your favorite sugar-free caramel syrup.

Make ahead cheese balls

For convenience, you can make these keto goat cheese bites ahead of time.

After you have breaded your cheese balls, store them in an air tight container and freeze them until you want to serve them. You can even freeze these for up two a few days in advance.

To cook from frozen, add them to your air fryer straight from the freezer and fry at 400 degrees for 6 to 8 minutes.

Why do I freeze goat cheese balls?

It is necessary to freeze your cheese balls before frying. Since goat cheese is a soft cheese, frying it without hardening it first will cause the cheese to ooze out of the crusty breading. If you freeze your goat balls before you fry them, they will keep their shape and have a warm, soft melty center.

Sugar free caramel syrup

Sweet caramel syrup is the perfect compliment to the tangy goat cheese.

Of course, you need to find a sugar-free version. ChocZero is my favorite sugar-free caramel syrup. It is also sugar alcohol free. You can save 10% off your order with code KETOFOCUS at checkout.

Amount Per Serving
Total Carbs3g
Net Carbs0.6g

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best and worst cheeses to choose from – Drink-Drink



  • Why eat cheese on a keto diet?
  • Best Cheeses to Eat
    • Cheddar Cheese
    • Gouda
    • Goat Cheese
    • Blue Cheese
  • Worst Cheeses to Eat
    • Cottage cheese
    • Low fat cheese
    • Processed cheeses
  • Bottom line
  • 8 foods to eat on a ketogenic diet0008
  • Only one

The keto diet is a low-carb, high-fat diet often used for weight loss.

The diet has traditionally limited carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its primary fuel source.

For this reason, some foods are better for the keto diet than others. Cheese, in particular, is ideal for the keto diet due to its high fat content, moderate amount of protein, and low carb content.

This article looks at some of the best and worst types of cheese to eat while on the keto diet.

Why eat cheese on a keto diet?

Keto dieters severely limit carbohydrate intake.

In addition, keto dieters tend to prefer high-fat foods to make up for the calories they miss out on when they restrict carbohydrates.

This means that cheese is an excellent food item because most cheeses are high in fat, moderate in protein and low in carbohydrates.

However, some cheeses are more suitable than others due to differences in fat content and degree of processing.


Cheese is the ideal food for the keto diet due to its high fat content, moderate protein content, and low carb content. However, some types may be better than others due to differences in fat content and degree of processing.

The Best Cheeses to Eat

These cheeses are high in fat and minimally processed, making them perfect for the keto diet.

Cheddar cheese

Cheddar is a popular yellow cheese.

Flavors range from spicy to mild, so most people can find a type that suits their taste preferences.

One gram serving (1 gram) of soft cheddar cheese contains 28 grams of fat, 9 grams of protein, and less than 7 grams of carbohydrates. This means it’s a good fit for the keto diet (1).

With the perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting sandwiches, salad-wrapped burgers, low-carb breads and casseroles.


Gouda is a slightly sweet yellow cream cheese made from cow’s milk.

With 8 grams of fat, 7 grams of protein, and just 1 gram of carbs per 1 ounce (28 grams) serving, it fits well into the keto diet (2).

Gouda has a fairly low melting point, so it can be used to make burgers or added to your favorite keto mac and cheese recipe.

Goat cheese

Goat cheese, also known as chevre, is a cream cheese made from goat’s milk. It boasts a tart flavor that is sometimes described as playful or earthy.

A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it a great cheese to enjoy on a keto diet (3).

Although not particularly good for melting, goat cheese is good for appetizers, salads, casseroles and omelettes.

Goat cheese is also lower in lactose than many other types of cow’s milk cheese. Thus, people with lactose intolerance can digest it better (4).

Blue cheese

Blue cheese is a unique cheese. It is produced using cultures of a certain type of mold to impart a deep flavor and creamy texture.

Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1 ounce (28 grams) serving.5).

Blue cheese is good fresh when added to salads, mixed with sauces, or made into a sauce that can be enjoyed with vegetable noodles or steaks.


Some of the best cheeses to eat on a keto diet are cheddar, gouda, blue cheese, and goat cheese due to their suitably high fat and low carb content.

Worst Cheeses to Eat

Cheeses to avoid on a keto diet include high carb and processed varieties.


Curd is a fresh cheese made by separating casein curd and liquid whey, the two main milk proteins.

While cottage cheese is generally considered a healthy option for cheese, its nutritional profile does not play well with a keto diet.

A 1/2 cup (114 grams) serving of high-fat cottage cheese contains 5 grams of fat, 14 grams of protein, and 5 grams of carbohydrates (6).

Although not particularly high in carbohydrates, even small amounts accumulate quickly. Thus, it is best not to eat too much cottage cheese on a keto diet.

Low Fat Cheese

Given that the keto diet focuses on foods high in fat and low in carbs, it is best to avoid low fat varieties of cheese.

Regular Cheddar contains 9 grams of fat per 1 ounce (28 grams) serving. In comparison, the same serving of fat-free cheddar or colby cheese contains about 2 grams of fat. You can even buy fat-free cheese that has no fat (1, 7, 8).

If your goal is to fuel your body with fat through ketosis, you should stick with whole-fat cheese.

Processed Cheeses

Another category of cheese that you should probably avoid if you’re on a keto diet is processed cheese.

This includes varieties such as American cheese, aerosol cheese and other products containing a mixture of cheesy and non-cheese ingredients.

Although they are usually high in fat, they also usually contain ingredients that you will not find in natural cheeses. It can be whey powder, canola oil, colorants and preservatives.9, 10).

High consumption of processed foods has been associated with an increased risk of cardiovascular and other diseases. This means you should limit the amount of processed foods you eat, whether or not you’re on a keto diet.11, 12).


While most cheeses are good for a keto diet, some types are not ideal due to the ratio of nutrients and level of processing. These include cottage cheese and low-fat and processed cheeses.

Bottom line

The keto diet is a low-carb, high-fat diet. This requires a strict diet to maintain ketosis, a state in which your body uses fat instead of carbs as its primary fuel source.

To compensate for the calorie loss due to carbohydrate restriction, keto dieters eat a lot of high-fat foods such as cheese.

Some cheeses are better for the keto diet than others. It basically comes down to their carb and fat content, as well as the degree of processing.

The best keto cheeses include cheddar, gouda, goat and blue cheese, while the worst are cottage cheese and low-fat and processed varieties.

If you are on the keto diet or know someone who is on the diet, be sure to keep these cheeses in mind to promote ketosis and reach your dietary goals.

8 Foods to Eat on a Ketogenic Diet

Just One

Try This Today: Need a snack? Cook up these keto friendly snacks. Spread goat cheese on a thick cucumber slice, top with smoked salmon or turkey, and finish with another cucumber slice. Assemble with a toothpick and enjoy! You can add fresh dill, bagel seasoning, or mashed avocado for extra flavor.

Food and Health

Keto, mushroom spinach and goat cheese pie recipe

This spinach, mushroom and goat cheese quiche is perfect for breakfast or brunch. So easy to make yet packed with an impressive list of nutritious ingredients that are sure to please your ketosis heart.

This airy mix is ​​perfect as a main course or side dish to your big morning feast. This dish is not only incredibly tasty, but also perfectly combines nutritious ingredients and provides a delicious start to the day. Can’t you finish it all? Don’t worry, this quiche keeps great so you can enjoy leftovers all week long.

The main ingredients of this low carb spinach, mushroom and goat cheese pie are: .

  • Eggs.
  • spinach.
  • Mushrooms.
  • Melted butter or butter.
  • Garlic.
  • Cheese Chevre.
  • Olive oil.

Each of these ingredients provides just the right amount of nutrition to meet your keto goals.

The health benefits of this quiche

# 1. Healthy Heart

Eggs have a complete amino acid profile and are one of the richest sources of protein. Not only are they a great source of protein, but they also keep your heart healthy, they contain lutein and zeaxanthin ( 1 )

Spinach contains carotenoids, which have been shown to reduce inflammation, reducing the chance of cardiovascular disease ( 2 )

Have you ever wondered why you need to crush garlic before adding it to your plate? The answer lies in allicin. Allicin is an enzyme that is released when raw garlic is crushed. This enzyme has been associated with a reduced risk of a number of diseases, including heart disease ( 3 )

# 2.

Immune booster.

Antioxidant, antiviral and anti-inflammatory properties of mushrooms help fight free radicals and immune-boosting diseases.

Spinach is high in antioxidants such as vitamin A (beta-carotene) and C, which protect the body from harmful bacteria and toxins ( 4 ) ( 5 )

# 3. Helps reduce inflammation.

Mushrooms contain phosphates, potassium and selenium which reduce inflammation. They also contain the powerful antioxidant ergothioneine, which studies have shown to reduce inflammation when consumed ( 6 ) ( 7 )

Since spinach contains vitamins A (beta-carotene) and K, as well as folic acid, it has extremely powerful anti-inflammatory properties and is one of the most nutrient-rich plants ( 8 )

The lutein in eggs helps regulate high density lipoproteins (HDL, also known as good cholesterol) and low density lipoproteins (LDL, also known as bad cholesterol). Thus, it reduces inflammation in the bloodstream and reduces the risk of heart disease. illness 9 )

Now that you’ve all heard about this tempting dish, let’s get started!

Keto Spinach Mushroom Goat Cheese Pie Recipe

Love quiche but hate the carbs that come with it? Look no further, because this no-crust spinach, mushroom, and goat cheese pie is everything you’ve dreamed of and more.

  • capacity: 4 slices.


  • 6 large whole eggs.
  • 1/2 cup unsweetened non-dairy milk of your choice (eg almond milk)
  • 1 teaspoon thyme.
  • 1/2 teaspoon salt.
  • 1/4 teaspoon pepper.
  • 225 g frozen spinach (thawed and dried)
  • 1 cup chopped mushrooms.
  • 1 large garlic clove.
  • 60 g worm cheese with herbs.
  • 1 tablespoon olive oil.


  1. Preheat oven to 175º C / 350º F. Squeeze out excess water from thawed spinach, set aside. In a medium bowl or blender, combine eggs, milk, thyme, 1/4 teaspoon salt, and a pinch of pepper.