Cheesecake is a delicious dessert that many people love. However, it is high in carbs and sugar which can make it seem off-limits on a low carb, high fat ketogenic diet. This article will explore whether it’s okay to eat cheesecake on keto and how to make keto-friendly cheesecake recipes that fit within your daily carb limit.
Can You Eat Cheesecake on Keto?
The main concern with traditional cheesecake is the high amount of carbs. A one-slice serving (1/8th of a 9-inch cheesecake) can have 30-60 grams of net carbs, coming mostly from sugar and flour in the crust and filling. This amount surpasses the standard daily carb target on keto of around 20-50 grams per day.
However, there are now many low carb cheesecake options made with keto-friendly ingredients. By substituting the graham cracker crust for an almond flour crust and skipping the sugar in the filling, you can make a keto cheesecake with as little as 3-5 grams of net carbs per slice.
As long as it fits within your daily carbohydrate limit, you can absolutely enjoy cheesecake on a ketogenic diet. The key is finding or making a keto cheesecake recipe designed to be very low in carbs and high in healthy fats.
Keto Cheesecake Nutrition Facts
Since there are many different ways to make low carb and keto cheesecakes, the nutrition facts can vary substantially. Here are the averages for a 1-slice serving of keto cheesecake based on various recipes:
- Calories: 250-400 calories
- Fat: 20-35 grams
- Protein: 8-12 grams
- Net carbs: 3-8 grams
As you can see, keto cheesecakes emphasize high fat and very low carbs, aligning with the macronutrient ratios of a ketogenic diet. The fat comes from high-fat dairy ingredients like cream cheese, sour cream, and heavy cream. The carbs are kept low by avoiding sugar and going light on any added fruits or chocolate.
Make sure to check the nutrition facts on any store-bought keto cheesecake, as macros can vary. Homemade keto cheesecake will depend on the specific ingredients used.
Tips for Making Keto Cheesecake
Here are some helpful tips for making the best low carb cheesecake at home:
- Choose the right crust: Skip the classic graham cracker crust and opt for almond flour, coconut flour, pecans, or even a layer of chocolate. This removes excess carbs from the crust.
- Sweeten minimally: The filling only needs a touch of sweetener like sugar-free sweetener, erythritol, or stevia. Avoid adding too much or it may spike blood sugar.
- Use high-fat dairy: Cheese, sour cream, cream cheese, mascarpone, and heavy cream give great fat and moisture with minimal carbs.
- Consider fat bombs: Mixing in high-fat ingredients like coconut butter or cocoa butter can help increase fat.
- Add keto mix-ins: Nuts, seeds, avocado, lemon zest, extracts, and sugar-free chocolate can enhance flavor.
- Chill thoroughly: Allow the cheesecake to chill for at least 4 hours and up to overnight before serving for best texture.
Experiment with different ingredient combos and flavors to create your own signature keto cheesecake. Just keep the carb count low by avoiding high-sugar fruits, sweeteners, and starchy crust ingredients.
Keto Cheesecake Recipe Ideas
Here are some delicious keto cheesecake recipes to try:
Keto New York Cheesecake
This recipe recreates the classic New York-style cheesecake with a healthy keto makeover. The filling is thick, rich, and creamy thanks to cream cheese, sour cream, eggs, and vanilla. An almond flour crust holds it all together for just 3g net carbs per slice.
Keto Lemon Raspberry Cheesecake
Bursting with bright flavor, this luscious cheesecake has a tart lemon filling and is topped with fresh raspberries. A nutty, low carb crust balances the tangy citrus and sweet berries.
Keto Chocolate Cheesecake
For chocolate lovers, this recipe can’t be beat. It combines cream cheese and cocoa powder for a fudgy, chocolatey filling. Top it with chocolate shavings or drizzle with sugar-free chocolate sauce.
Keto Pumpkin Cheesecake
Pumpkin pie gets a keto twist with this cheesecake made with real pumpkin puree, warm spices, and classic cheesecake ingredients. It’s a festive fall dessert with only 5g net carbs.
Keto White Chocolate Raspberry Cheesecake
With creamy white chocolate and fresh raspberry sauce, each slice of this cheesecake only has 4g of carbs. It uses sugar-free white chocolate chips for a sweet, decadent flavor.
You can get creative and make keto cheesecake cupcakes, keto cheesecake fat bombs, and all sorts of flavor variations. The possibilities are endless when you go low carb!
Common Questions
Here are answers to some frequently asked questions about enjoying cheesecake on a keto diet:
Will eating cheesecake kick me out of ketosis?
It’s unlikely one slice of keto cheesecake made with very low carb ingredients will kick you out of ketosis. However, eating large portions may surpass your carb limit. Track your macros and aim to stay under 50 grams net carbs daily.
Is keto cheesecake healthier than regular cheesecake?
Keto cheesecake made with natural ingredients and minimal sugar is healthier than traditional cheesecake. It has more fiber, nutrients, and healthy fats. However, it is still a high calorie dessert that should be enjoyed in moderation.
What can I use instead of graham crackers for the crust?
Low carb crust options include nuts like almond flour, pecans or walnuts, pork rinds, coconut flour, flaxseed meal, or simply a layer of melted chocolate or butter.
Can I eat packaged keto cheesecake products?
Yes, there are now many brands that make packaged keto cheesecakes. Just check the nutrition label to confirm the low carb and high fat macros before purchasing.
How long does keto cheesecake last in the fridge?
Properly stored keto cheesecake will last 3-7 days refrigerated. Cover tightly and store away from fresh produce which emits ethylene gas that can shorten its shelf life. Freeze for longer storage.
Keto Substitutes for Cheesecake
If you really love cheesecake but want an alternative, these low carb desserts can help satisfy your craving:
- Keto cheese pie – Uses almond flour crust with cream cheese, egg, and sweetener filling
- Cloud cheesecake – Light, airy egg whites swapped for some heavy cream
- Ricotta cheesecake – Uses ricotta instead of cream cheese
- Ice cream cheesecake – Frozen like ice cream with lower carbs than traditional
- Cottage cheese pancakes – Sweet pancakes made with cottage cheese and eggs
You can also make keto “cheesecake” fat bombs, pudding, mousse, or protein bars for a quick cheesecake-like treat. There are now dozens of ways to get the classic taste you love in a low carb form.
Potential Drawbacks of Keto Cheesecake
Although keto cheesecake can fit into low carb eating plans, there are a few potential downsides to keep in mind:
- High in calories and fat if large portions are eaten
- Can trigger cravings for sugary foods and sweets
- Still considered a “sometimes food”, not an everyday option
- May cause digestive upset if you have lactose intolerance
- Easy to underestimate carbs, knock out ketosis accidentally
To minimize risks, stick to a modest slice, be very careful counting carbs and planning macros, and consider making with lactose-free dairy if you are sensitive.
Healthier Keto Cheesecake Ideas
To lighten keto cheesecake recipes, try these healthier ingredient tweaks:
- Use part-skim ricotta or cottage cheese
- Substitute plain Greek yogurt for some sour cream
- Add collagen powder for an extra protein boost
- Use a small amount of monk fruit or stevia to reduce added sweeteners
- Make with avocado oil or coconut oil for healthier fats
- Top with fresh berries instead of chocolate or caramel
- Swap the crust for pecans or almond meal
Avoid anything that will spike blood sugar or heavily process the ingredients. Keep it simple, watch portions, and savor every bite!
Expert Tips for Keto Diet Success
If you’re new to the keto diet, these pro tips can help you find success:
- Calculate your ideal macros in grams – carbs, protein, fat
- Track what you eat in a food journal app to meet macros
- Expect a keto flu adjustment period at first
- Supplement electrolytes – sodium, magnesium, potassium
- Drink plenty of water every day
- Plan your meals and snacks ahead of time
- Moderate protein; don’t eat excessive amounts
- Choose healthy fats like olive oil, avocado, nuts
- Prevent cravings with fat bombs and keto snacks
Making small, sustainable changes to your eating is key for keto success long-term. Be patient with yourself and celebrate non-scale victories too!
Conclusion
Enjoying cheesecake while following a keto diet is absolutely possible. By using low carb ingredients and tweaking traditional recipes, you can make keto cheesecake at home or find store-bought options. Just be mindful of portions and ingredients to keep your macros on track.
From lemon to chocolate to pumpkin spice, the possibilities are endless for delicious keto cheesecake. With options like fat bombs and protein bars, you can even enjoy “cheesecake” every day.
While not an everyday food, an occasional slice of rich, creamy keto cheesecake can be part of a balanced low carb diet when planned for properly. Savor the treat and then get back to healthy keto basics.
