Is Blue Cheese Keto-Friendly?

blue cheese is keto friendlyThere are a lot of foods that are off-limits on the keto diet, but there are a bunch of others that meet the right nutritional criteria to help you stay well below your carb content yet get in all your healthy fats, and cheese is one of them.

Much of the fuel that your body will be using to burn fat and keep your body energized while in ketosis will come from dietary fat instead of carbs, so packing in the healthy fats is super important.

Fat will also help you stay satiated, and luckily, fatty foods typically taste great, too!

And when it comes to foods that are high in fat and ideal for the keto diet, cheese is right up there on the list. Not only is it delicious, but it’s also nutritious, too.

There are literally hundreds of different cheeses available, all of which are low in carbs and high in fat, making them an ideal fit for the keto diet.

Cheese is high in saturated fat, which has actually been shown to help maintain a healthy heart when consumed in moderation (1).

It also has something called “conjugated linoleic acid,” which is a specific type of fat that’s associated with loss in body fat. And as if that wasn’t enough, cheese might even help preserve muscle mass with age (2, 3).

But what about blue cheese? And what about blue cheese dressing? Is it a keto-friendly food, or does its nutritional makeup make it inappropriate for the keto diet?

Nutritional Makeup of Blue Cheese

A one-ounce serving of blue cheese has the following nutritional makeup:

Calories: 100

Carbs: 0.7g

Protein: 6.1g

Fat: 8.1g

Is Blue Cheese Keto-Friendly?

Considering the fact that blue cheese is very high in fat and virtually void of carbs, it’s definitely a keto-friendly food. In fact, it’s pretty close to perfect for this type of diet.

Just be mindful of how much blue cheese you eat, as it is still rather high in calories, which can really add up if you’re not careful.

Keto Blue Cheese Recipes

There are several recipes that you can try that include blue cheese and are low in carbs and high in healthy fats.

Let’s start off with homemade blue cheese dressing that you can add to your salads, burgers, or any other dish that you like.

1. Keto Blue Cheese Dressing


  • 1/2 cup mayonnaise
  • 1 cup sour cream
  • 1 cup blue cheese, crumbled
  • 1/2 cup heavy cream
  • 2 tsp lemon juice
  • 2 tsp white wine vinegar
  • 1 garlic clove
  • 1 tsp Worcestershire sauce
  • Salt and pepper to taste


Combine all the ingredients except for 1/3 cup of blue cheese in a food processor.

In a bowl, gently mix the remaining blue cheese with the mixture.

2. Low Carb Blue Cheese, Bacon, & Pecan Salad


  • 3 slices bacon
  • 1/2 cup pecans, halved
  • 1 cup arugula
  • 1 cup red cabbage, chopped
  • 1 clove garlic
  • 1 tbsp sour cream
  • 1 tbsp mayonnaise
  • 1/4 cup olive oil
  • 3 oz blue cheese, crumbled
  • Juice from 1/2 a lemon
  • Salt and pepper to taste


Toast the pecan halves for about 4 to 5 minutes on the stove over low heat and set aside.

In a salad bowl, mix the cabbage and arugula.

Add the toasted pecans and set aside.

Pan fry the bacon strips and set aside.

Make the dressing by mixing the olive oil, mayonnaise, lemon juice, garlic, sour cream, and half of the blue cheese in a food processor.

Add the bacon over the top of the salad along with the rest of the blue cheese, then drizzle with the dressing.

3. Keto Blue Cheese Casserole


  • 1 lb ground beef
  • 5 oz blue cheese, crumbled
  • 2 oz butter
  • 1 onion, chopped
  • 7 oz green beans, cut into pieces
  • 1 cup heavy whipping cream
  • 4 oz cheddar cheese, shredded
  • Salt and pepper to taste


Preheat the oven to 400°F.

Over medium-high heat on the stove, brown the ground beef and onion in the butter until the meat is fully cooked.

Add the green beans, then the blue cheese, and stir.

Add the heavy whipping cream and simmer.

Season with salt and pepper.

Add the mixture to a greased baking dish, sprinkle the cheddar cheese on top.

Bake for 15 to 20 minutes.

4. Keto Blue Cheese and Bacon Burgers


  • 1 lb ground beef
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 red onion, sliced
  • 4 tbsp olive oil
  • 2 tsp balsamic vinegar
  • 3 1/2 oz blue cheese, sliced
  • 4 portobello mushrooms
  • 2 large leaves of iceberg lettuce
  • 1 slice bacon
  • Salt and pepper to taste


Heat one tablespoon of olive oil over low heat.

Add onion slices to the pan along with the balsamic vinegar and fry for about 10 minutes, then set aside.

Add the bacon to another pan over medium heat and cook for about 5 minutes until crisp, then set aside.

In a medium bowl, mix the ground beef, onion powder, and garlic powder, and season with salt and pepper.

Make two large burger patties out of the beef mixture.

Heat one tablespoon of olive oil in a frying pan over medium-high heat and cook the patties for about 6 to 7 minutes on each side.

Preheat the grill to medium heat.

Brush the rest of the olive oil over the mushrooms on either side, then grill them top-side down for about five minutes.

Take the cooked beef patties off the pan and add the blue cheese slices over top.

Use the mushrooms in place of a traditional bun, and top them with a slice of iceberg lettuce, bacon strips, and onion.

Final Thoughts

Just about any type of cheese is perfect for the keto diet, and blue cheese is no exception.

Whether you enjoy it straight up, in a salad dressing, or as part of a hearty meal, blue cheese is great for contributing to your fat levels while minimizing your carb intake.

It’s delicious, creamy, and packs a ton of flavor. Just be careful with servings sizes as blue cheese is pretty high in calories.

54 thoughts on “Is Blue Cheese Keto-Friendly?”

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