Yes, Pepper jack cheese is keto-friendly. It’s because, it contains very low carbohydrates, high fat, and moderate protein. If you’re looking for an ideal companion for your keto diet, this cheese fits the role perfectly.
But why exactly pepper jack cheese is keto-friendly? To learn all about it and other relevant factors, make sure to dig through the whole article.
- What Makes Pepper Jack Cheese Keto-Friendly?
- Health Benefits of Pepper Jack Cheese
- Keto-Friendly Pepper Jack Cheese Recipes
- Best Keto-friendly Cheese Options
What Makes Pepper Jack Cheese Keto-Friendly?
As pepper jack cheese has very low carbohydrates, moderate protein, and high fat, it is very keto-friendly.
The idea behind a keto diet is to get more calories from protein and fat and less from carbohydrates. So, keto-friendly foods are those that are high in fat but lack carbohydrates.
That’s where pepper jack cheese shines. As it has amazingly low carbs and high fat, people on the keto diet can enjoy it without worry.
But enough plain talk. You may wonder how much carbs, protein, or fat pepper jack cheese actually contain. Let’s look at what the nutritional facts look like.
Here you can see the nutritional value of pepper jack cheese for every 1 oz (28g) serving.
Nutritional Breakdown Of Pepper Jack Cheese per 28g
From the above table, we see that pepper jack cheese has very low carbohydrates. Per serving, it only contributes 0.2g of carbs. In addition, 8.6g of fat per serving is a very generous amount.
Therefore, for people on the keto diet, pepper jack cheese is an ideal option. However, analyzing your foods before eating is essential. For example, knowing whether lunch meat is gluten-free or not, will help you keep track of your diet.
Incorporating Pepper Jack Cheese into a Keto Diet
To meet the requirements of a proper keto diet, one should consume between 20-50 grams of carbs. Also, fat consumption needs to be an average of 70 to 80 percent of daily calories.
As pepper jack cheese has low carbs and high fat, keto dieters can easily incorporate it into their diet.
Recommended Serving Sizes for Keto Compliance
To maintain ketosis and weight loss, limit yourself to 1-3 ounces of pepper jack cheese per day.
As you already know, pepper jack cheese has less than 1g of carbs, 8.6g of fat, and 6.9g of protein.
That means it’s okay to have up to three servings of pepper jack cheese. And you can still maintain a daily keto carb limit of 20-50 grams.
However, watch out for your daily calorie intake on the keto diet while consuming cheese. Because, dairy-based products such as cheese will make you gain weight if you overeat them.
Health Benefits of Pepper Jack Cheese
In addition to being an excellent option for the keto diet, pepper jack cheese has many health benefits. Let’s go through why this cheese should be an ideal companion for your diet.
Improved Teeth & Bone Health
Calcium is the most abundant mineral in the human body, which helps in improving teeth and bone health.
Fortunately, pepper jack cheese is an amazing source of calcium. One ounce serving contains 209mg of calcium, which is about 15% of your daily intake.
Perfect for A Low-Carb Diet
Pepper jack cheese is the perfect candidate for a low-carb diet as it has very minimal carbohydrates. It helps you reduce your consumption of high-carb foods such as fruits, grains, and sweet items.
Compliment A High Protein Diet
Similarly, if you are planning to get into a high-protein diet, pepper jack cheese can help you with that. One ounce (28g) serving includes 6.9g of protein, which is a moderate amount to boost your high-protein diet.
Suitable for Lactose Intolerance
Usually, lactose-intolerant people need to be careful about consuming cheese products. But you can safely consume pepper jack cheese as most of the lactose is removed during manufacture.
Keto-Friendly Pepper Jack Cheese Recipes
Now you know why pepper jack cheese is ideal for keto diet. But do you wish you could cook some delicious dishes using this cheese?
Well, look no further! Because we have prepared some popular keto-friendly pepper jack cheese recipes just for you.
Keto Cheese Crackers
Keto cheese crackers will be your next favorite snack. And you don’t even have to worry about carbs consumption. Follow this easy recipe to make it at home.
Source: All Day I Dream About Food
- 6 ounces Pepper Jack Cheese
- 1 ½ cups almond flour
- ½ tbsp garlic powder
- ½ tbsp salt
- 1 tbsp melted butter
- One egg
- Coarse salt
- ¼ teaspoon red pepper flakes
While using ingredients, always research about products. For example, knowing about keto-friendly rice flour will help you maintain the keto diet.
- Preheat oven to 300ºF. Line a silicone baking mat with almond flour.
- Melt cheese in a microwave-safe bowl in 30-second intervals until smooth.
- Combine almond flour, salt, garlic powder, red pepper flakes, and egg together.
- Roll out the dough thinly on the prepared surface.
- Cut crackers into desired shapes and sizes.
- Brush the dough with melted butter, sprinkle coarse salt, and press lightly.
- Bake 20-30 minutes until golden brown. Let them cool in the oven for added crispiness.
To find out more healthy recipes like this Vegan BBQ Teriyaki Tofu, check out this article.
Keto Pepper Jack Sausage Balls
Sausage balls made with cheese are a very popular dish. And if you are on a keto diet, this recipe is just the right one for you.
Source: The Lazy K Kitchen
- 1 lb breakfast sausage
- 1 egg
- 1 cup shredded pepper jack cheese
- 2 tbsp melted butter
- 1 cup almond flour
- 1 tbsp baking powder
- 1/4 tsp salt
- Preheat your oven to 350 degrees
- In a medium-sized bowl, combine raw sausage, eggs, shredded cheese, melted butter, almond flour, baking powder, and salt.
- Mix well and form into balls, approx. 28-32 balls
- Place on greased pan 1 inch apart
- Bake the sausage balls in the preheated oven for approximately 20-23 minutes.
- After the sausage balls have cooled, place them in a ziploc bag and put them in the refrigerator.
If you are looking for some good quality almond flour, check out these options!
Best Keto-friendly Cheese Options
One good thing about the keto journey is you can enjoy cheese to your heart’s content. In fact, cheese is a recommended food for the keto diet.
We already discussed pepper jack cheese. Now, let’s get familiar with some other keto-friendly cheese that complements your keto journey.
Please note that the serving size considered here is 1 oz (28g).
|Colby Jack Cheese
So, colby jack cheese is keto-friendly because it is low in net carbs and high in fats. Similarly, cream, mozzarella, cheddar, and swiss cheese have low carbs and high fat.
However, if you compare these cheeses with pepper jack, it is still the winner. Having only 0.2g carbs per serving, pepper jack cheese is more keto-friendly than colby jack cheese.
Frequently Asked Questions
Why Is Cheese Keto, But Not Milk?
Cheese is keto-friendly because it contains low carb, moderate protein, and high fat. On the other hand, milk has a high amount of carbs and less fat. For that reason, cheese is keto-friendly while milk is not.
Is Pepper Jack Cheese Lactose-Free?
No, pepper jack cheese is not completely lactose-free. However, lactose intolerant people can still eat it because most of the lactose is removed during the manufacture.
Is Pepper Jack Cheese Vegetarian?
No, pepper jack cheese is not vegetarian. Like many other cheeses, it is made from cow’s milk and for that reason, it is not vegan.
In conclusion, pepper jack cheese is keto-friendly because of its high fat and very low carbohydrate. If you are starting on a keto journey, pepper jack cheese can be a perfect companion in your diet.