Cheese on Carnivore Diet: Benefits, Risks, and Best Choices

To eat or not to eat cheese on Carnivore Diet is one of the most debated questions in the Carnivore community. On the one hand, it is animal-based, nutrient-rich, and delicious. On the other hand, it contains carbohydrates, lactose, casein, and sometimes additives that make strict carnivores suspicious. So, let’s learn all about the pros and cons of cheese and variations of the Carnivore Diet to decide whether to include cheese or not.

Carnivore Diet and Dairy

The main principle of the Carnivore Diet is balancing macronutrients (fat, protein, and carbohydrates) based on your metabolic flexibility. The goal is to reduce inflammation, regulate hormones, and manage weight by minimizing carbohydrates.

To do so, you should use a Carnivore Diet Macro Calculator and eliminate all plant foods and consume only animal-based products.

While meat, fish, and eggs are the basic food sources, dairy products like butter, cream, and cheese fall into a gray area.

Some see them as natural additions to the diet because they are animal-based, while others avoid them for containing carbohydrates.

To solve this problem, we should remember that Carnivore is the last level of the Primal Diet and consists of different variations. Low-carb dairy products like butter, cheese, and cream are allowed in some variations and excluded in others.

We should also bear in mind that the levels of the Primal Diet are like a spectrum, and the amount of carbohydrates we eat based on our metabolic flexibility decides which level we are in.

Learn More: Can You Drink Milk on Carnivore Diet? What Are Pros & Cons

Can You Eat Cheese on Carnivore Diet?

The three main levels of the Primal Diet include the Low-Carb Diet, the Keto Diet, and the Carnivore Diet. The table below summarizes these levels, their goals, and foods allowed in each.

The Carnivore Diet itself has different variations based on the number of carbohydrates you can cut or consume daily. There are two main variations as Strict and Relaxed Carnivore.

• Standard or Strict Carnivore excludes all dairy because it contains lactose (a sugar) and casein (a protein that can cause inflammation). If you are experienced enough and your body is fat-adapted, diet works best when simplified to meat, salt, and water.
• Relaxed Carnivore is for those who are not fully Carnivore or are beginners to a zero-carb lifestyle. It allows certain dairy products, especially low-lactose foods like butter, ghee, and aged cheeses. This approach is to help beginners get used to reducing carbohydrates to less than 5% gradually.

Learn More: 20 Best Grass Fed Butter Brands and Why They Are the Best

So, where cheese falls depends on why you are following the Carnivore Diet:

• If you are trying the Carnivore Diet to heal autoimmune conditions, cheese can hinder progress.
• If your focus is fat loss, cheese can slow results due to its calorie density and interfere with insulin response.
• If your main goal is lifestyle sustainability, cheese can be an enjoyable addition.

If you decide to include cheese on Carnivore Diet, you’d better know that not all cheeses are equal, and their lactose content makes all the difference.

Learn More: Smart Carnivore Diet Snacks Based on the Science of Satiety

Soft vs. Hard Cheese on Carnivore Diet: What Is Allowed and Why?

As cheese ages, its lactose content decreases. Lactose is a kind of sugar that naturally exists in dairy products like cheese. Aged cheeses are nearly lactose-free, while fresh or soft cheeses contain more lactose, which comes from milk.

The table below compares different types of soft vs. hard cheese and shows if they are Carnivore-friendly.

So, according to the table above, aged, hard cheeses, such as Parmesan, cheddar, and Gruyere, are lower in carbohydrates and most compatible with the Carnivore Diet.

Processed cheeses can contain hidden starches or vegetable oils, which makes them unsuitable for the Carnivore Diet.

It is wise to always check the label of the cheese you are buying. Even small amounts of starch or fillers can sneak into processed cheese slices or spreads.

Soft and fresh cheeses like mozzarella are higher in lactose and can disrupt progress for sensitive people and trigger bloating, stalls, or cravings. But how about cottage cheese? Is cottage cheese Carnivore?

Learn More: 20+ Carnivore Diet Snacks You Should Try to Boost Energy

Cottage Cheese on Carnivore Diet: Yes or No?

Let’s focus on cottage cheese because it causes the most confusion [1] [2].

Cottage Cheese Pros

Cottage cheese is a soft and fresh cheese that:

• Is high in protein (~25g per cup), mainly casein, which digests slowly.
• Contains calcium, phosphorus, B vitamins, and selenium.
• Has low-fat versions, which are widely available.
• Can be eaten alone, mixed with eggs, or used as a base for Carnivore snacks.

Cottage Cheese Cons

On the negative side, cottage cheese

• Has more lactose content (3–4g per 100g serving) than aged cheese.
• Stimulates insulin response, which can hinder fat loss.
• Often contains gums, stabilizers, or additives, which are not Carnivore-friendly.

All in all, if you are doing Carnivore for strict weight loss, autoimmune healing, or gut reset, skip cottage cheese. But if you tolerate dairy and want a convenient protein snack, you can include small amounts and track your body’s response.

You can also check the nutrients of different kinds of Carnivore cheese to choose more easily if you aim to include cheese in your diet.

Learn More: Do I Need Carnivore Diet Supplements to Boost the Results?

Nutritional Profile of Different Kinds of Cheese

The following table compares the average nutrients found in 100 grams of the most suitable kinds of cheese on Carnivore Diet. The data is retrieved from USDA [3] [4] [5] [6]:

Another factor that helps us decide whether to include cheese on Carnivore Diet or not is weighing its health benefits and risks.

Learn More: 5+ New Carnivore Diet Desserts to Satisfy Cravings + Recipes

Health Benefits of Cheese on Carnivore Diet

Cheese can bring several nutritional benefits, especially if you eat it in moderation and choose wisely.

• Complete Protein: Cheese provides all essential amino acids that help muscle repair, recovery, and hormone health [7] [8] [9].
• Micronutrients: Cheese is rich in calcium, phosphorus, zinc, and vitamin B12, which help bones, hair, skin, brain function, etc. [10] [11] [12]
• Gut Benefits: Certain aged cheeses contain probiotics that support a healthy gut microbiome [13] [14].
• Satiety: Cheese makes meals more enjoyable and satisfying, which can make it easier to stick to the Carnivore Diet.

Learn More: 15 Amazing Carnivore Diet Recipes You Haven’t Tested Before

Potential Risks of Too Much Cheese on Carnivore Diet

Like all good things, cheese can cause problems if eaten too much.

• Insulin Stimulation: Even low-carb dairy can spike insulin due to proteins like casein [15] [16].
• Weight Stalls: It is easy to overeat cheese since it is yummy and high in calories.
• Digestive Issues: Lactose intolerance can cause bloating, gas, discomfort, and mucus production [17] [18].
• Additives: Processed cheese often contains fillers, starches, or vegetable oils, which are not Carnivore-friendly. Cheese can also contain casomorphins, opioid-like compounds that can make it hard to stop eating [19] [20].
• Medical Risks: A case study documented a man on an extreme cheese-heavy Carnivore Diet who developed cholesterol deposits on his skin (xanthelasma) and dangerously high LDL cholesterol levels.

So, if too much cheese can be dangerous on a Carnivore Diet, how much can be enough?

Learn More: How to Lower Cholesterol on Carnivore Diet? 10 Approved Ways

How Much Cheese Is Too Much on Carnivore Diet?

There is no rule about how much cheese is enough on a Carnivore Diet, and you need to consult Carnivore Doctors or a Carnivore Coach to determine the suitable amount.

But generally, you can use the following guideline:

• Strict Carnivore (healing/autoimmune goals): Avoid cheese altogether.
• Weight Loss: 1–2 ounces (30–60g) of hard cheese occasionally, not daily.
• Maintenance/Relaxed Carnivore: Up to 2–4 ounces (60–120g) of aged cheese per day.

Cheese can be beneficial, but portion control is crucial. So, think of cheese as a condiment or snack, not a main food.

If you choose to include cheese in your Carnivore Diet meal plan, you can use the following snacks and Carnivore Diet recipes without negatively affecting your Carnivore Diet results.

Carnivore-Friendly Cheese Snacks and Recipes

• Cheese Crisps: Bake slices of Parmesan or cheddar until golden and crispy.
• Egg and Cheese Bites: Whisk eggs, add shredded cheese, and bake in muffin tins.
• Carnivore Pizza Bites: Make a beef patty base and top it with a slice of aged Parmesan or cheddar.
• Cheese-Wrapped Bacon: Roll melted cheese around crispy bacon strips.
• Beef and Cheese Roll-ups: Wrap deli roast beef around hard cheese sticks.

• Carnivore Pizza Bites: Use ground beef patties as a base, top with.

Learn More: 10 Approved Ways to Boost Carnivore Diet Weight Loss Results

Should You Eat Cheese on Carnivore Diet?

Cheese can help you boost energy and bring variety to your Carnivore meals if chosen wisely and eaten in moderation.

Aged, hard cheeses are the most suitable options on the Carnivore Diet as they provide protein, minerals, and flavor with minimal lactose.

It is best to avoid cottage cheese and soft cheeses if your goal is strict fat loss, gut healing, or relief from autoimmune conditions.

Remember that the Carnivore Diet is about improvement, not perfection. You can always try different cheeses, monitor your results, and adjust accordingly.

Learn More: Carnivore Diet Meal Ideas + The Best Carnivore Diet Recipes

Conclusion

Cheese on Carnivore Diet can help some individuals boost their results, but block others from achieving their goals. Individual conditions and needs vary, so you should choose the way that best fits your status.

You can always consult Carnivore Doctors near you or ask any questions in the Carnivore Community, and gradually tweak your method to get the best results.

FAQs

Let’s answer the most frequently asked questions about cheese on Carnivore Diet.

Will Cheese Kick Me Out of the Carnivore Diet?

Not technically, but if you are sensitive to lactose, it can hinder your progress.

Is Cheese Keto or Carnivore?

Cheese is more Keto-friendly. Carnivore allows it if tolerated, but strict followers avoid it.

What If I Am Lactose Intolerant?

Consume aged cheeses (almost zero lactose) and avoid soft/ fresh cheeses.

Can Cheese Cause Weight Stalls?

Yes, due to high calories, insulin spikes, and overconsumption.

What Is the Best Cheese for Carnivore Beginners?

Parmesan, cheddar (aged), Gruyere, and Pecorino Romano.