For those inexperienced with the Keto Diet, the plan may look like a free pass to eat as much cheese, butter and heavy cream as you want. Keto is actually pretty restrictive when it comes to dairy products, mainly because of sugar and carbs. While the lactose in dairy breaks down into glucose, which is the sugar your body will use to push you out of ketosis, there are still some dairy options that will fit within a 50 or fewer carbs a day lifestyle. Here’s 6 dairy products you can still eat if you are on the keto diet.


When it comes to fat sources, butter is a great option for those on the keto diet. Butter has zero carbs and about eleven grams of fat per tablespoon. If you want to incorporate butter into your keto diet, buy high-quality butter as it will likely be higher in omega-3 fatty acids.

Hard cheese

Cheese is safe to eat while following the keto lifestyle. If you are concerned about your lactose intake, go for a hard cheeses like Parmesan. Hard cheese usually has fewer carbs that soft cheese.

Soft cheese

Although semi-hard cheeses have less carbs than soft cheese, it doesn’t mean you have to avoid all soft cheese. Brie, for example, has less than a gram of carbs per ounce. Creme fraiche and mascarpone are other good options.

Cream cheese

Good news! Cream cheese is safe to eat on the keto diet – just don’t spread it across a bagel. This dairy product has only one gram of carbs per ounce. Try spreading cream cheese on celery stalks, strawberries or add it to sauces to make them creamier.

Whipping cream

Cream, both whipping and whipped varieties, are acceptable options. Whipping cream is a high-fat, low-to-no-carb food. This makes it safe for the keto diet! If you’re searching for whipped cream, keep in mind that store-bought varieties have added sugar. Try whipping it up yourself. All you need is heavy whipping cream, a mixing bowl and a mixer. Whisk the cream until it becomes fluffy and add a pinch of pure vanilla extract for a depth of flavor!

Cottage cheese and sour cream

Both cottage cheese and sour cream have similar carb content: 11 grams per cup (per the USDA). As long as you keep a close eye on your carbs for the day, you can enjoy either product. Try half a cup cottage cheese with some keto-friendly berries.

Looking for high-quality dairy products? At Plains Dairy, we produce a large selection of high-quality Milk, Cultured, and Non-Dairy products. Call us today at (806) 374-0385 or Contact Us by email to learn more About Us. You can also Find a Location near you and check out our Recipes!