Just because you are following a keto diet doesn’t mean that you can’t eat some of your favorite foods. Creamy cheese sauces can be eaten with almost anything. It can be enjoyed as a snack or as part of a meal and eating it certainly does feel indulgent and comforting.

I have two brilliantly tasty and keto-friendly cheese sauce recipes that are super versatile that I want to share with you. Choose a texture and flavor that goes with your mood, and whip up one of these sauces whenever you like! Enjoy!

Thick Keto Cheese Sauce Recipe

Thick cheese sauces are usually thickened with flour and other ingredients that are not ideal on a keto diet. However, this recipe is simple, thick, and delicious, and the sauce consists of just a handful of ingredients and is thickened by adding more cheese to the mix. If you are looking for a Cheddar sauce, this is the one to go for regardless of whether you are dieting or not!


  • 200 g cheddar cheese
  • 1 cup almond butter
  • 3 knobs butter


  • Grate the Cheese
    If you haven’t bought the cheddar cheese already grated, you should grate it rather than cut it up so that it all melts at the same time and you don’t burn any of it in the process.
  • Add the Butter to a Hot Pan
    Add the butter to a hot but not scorching pan. Butter burns really easily, so take it off the heat if you notice it changing color, especially if the rest of the ingredients are not ready to be incorporated yet.
  • Add the Milk
    Pour the milk into the pan and let it heat up for a few minutes.
  • Add the Cheese
    Once the milk is warm, slowly add the cheese to the pan, and be careful not to burn it. Once all of the cheese is in the c it for a few minutes or until you notice that all of the cheese has melted.
  • Stir on Low Heat Until Creamy
    Turn the heat right down and keep stirring. If you are adding something to the cheese, such as broccoli or cauliflower, now is the time to do so.
Course: sauce

Runny Keto Cheese Sauce Recipe

Runny cheese sauces are great for drizzling over veggies, spreading on crackers, and for dipping tortilla chips in. Thin and runny cheese sauces are more suitable for some dishes, so if you love cheese sauces, you should know how to throw one together, right? Follow the recipe below if you fancy a thin cheese sauce.


  • 1 cup heavy cream
  • 200 g cheddar cheese
  • 2 tbsp. butter
  • 1 cup vegetable stock


  • Gate the Cheese
    Always use grated cheese rather than chopped-up cheese when you plan on heating it up. This prevents having burnt or overcooked pieces of cheese in your meal.
  • Mix the Stock With 1 Cup Water
    Make up the vegetable stock. You can use ready-made stock cubes for this.
  • Heat the Stock in a Pan
    Pour the stock into a pan and bring it to a boil.
  • Incorporate the Ingredients
    Pour all of the ingredients into the boiling stock and stir frequently. Reduce the heat and add more vegetable stock if the sauce is looking too thick.


Top Tip: Cheese sauce is always thicker when it is cold. If the hot cheese sauce is the perfect thickness, add a few tablespoons of vegetable stock to the sauce to ensure it stays nice and runny when it is cooler.
Course: salsa

Cheese that You Can Eat on Keto

Keto is a very complicated diet, and if you are not careful, you can bring your body out of ketosis by eating the wrong ingredient in an otherwise healthy meal. Not all cheeses are appropriate on a keto diet, so if you are wondering what cheese you can
eat on keto, here is a list of our low-carb favorites:

Mozzarella cheese is a very delicate cheese that can be overpowered very easily. If you fancy a fresh cheesy snack, mozzarella slices on thin tomato slices and a pinch of salt are great on a keto diet.

Fresh Parmesan

Fresh parmesan cheese is usually used in very small quantities to add flavor to food. Parmesan and pesto are perfect partners, so if you are making keto-friendly zucchini noodles, you can sprinkle some parmesan over your noodles to give it a more pasta-like feeling.

Feta Cheese

Feta cheese is salty and fresh, and there isn’t much that doesn’t go well with it. There is nothing I like more than a fresh feta cheese salad and grilled chicken when I’m in ketosis.

Cheddar Cheese

Of course, cheddar cheese is a staple cheese on keto. I usually only use it to make cheese sauces for dips and broccoli bakes.


Baked brie with pecans is one of my favorite keto brie dishes. Be careful not to overdo it, as you can nibble your way out of ketosis with this one.

What to Eat With Keto Cheese Sauce

It’s all well and good making keto cheese sauce, but you have to make sure that you eat it with something keto-friendly to make it appropriate for the diet. Here are some keto cheese sauce meals and snack ideas for you.

Broccoli and Cauliflower Cheese

Diet or no diet, this is a family classic. I like to boil the veggies until they are almost ready and then transfer them to a baking dish and pour the cheese sauce all over them. Baking the broccoli and cauliflower cheese gives it texture and depth. If you haven’t tried this yet, give it a go!

Tortilla Chips and Cheese

Homemade keto tortilla chips are super delightful with a creamy and potent cheese sauce. This is a cocktail party favorite, so if you have friends over, be sure to serve them this little snack.

Low-Carb Pizza

Using cheese sauce instead of grated cheese on low-carb pizzas keeps them moist and full of flavor. If you want to make the pizza extra tasty, why don’t you add fried cheese and onion to the sauce to elevate the pizza? That is one way to forget you are eating keto pizza!

Grilled Chicken and Cheese Sauce

If you have been on a keto diet for a while now, you are probably sick of eating grilled chicken, so the addition of a succulent cheese sauce is more than welcome, I’m sure!


Let’s not forget the classic nachos and cheese sauce! Be creative and throw in some keto salsa and low-carb beans if you want to go all-out.

Tips for Eating Cheese on Keto

High fat and low carb ingredients are fine on keto, but you still need to watch your calorie intake and ensure that your diet is as balanced as it can be to stay healthy. It is super easy to overdo it on the cheese; after all, cheese is most peoples weakness, so here are some tips and tricks for staying balanced and on track while eating cheese on keto:

  • Never Make it the Heart of the Dish

The heart of your fish should always be protein on a keto diet. No matter what you plan on having cheese with, make sure that the cheese doesn’t make up most of the meal, even if it is in a salad or sauce.

  • Stay Away From Processed Cheese

American cheese and spray cheese are packed with sugar and carbohydrates, so although they have a high-fat content, they also have a high carbohydrate content to match.

  • Eat it Once or Twice Per Week

Limit the times you eat cheese to once or twice per week.

  • Always go for the High Fat Option

A high-fat percentage usually means low carbs, so don’t be tempted to go for the ‘diet’ option as these are almost always packed with sugar and carbohydrates. There is nothing to say that diet or low-fat cheese is bad for you; it just isn’t good on keto, so don’t be afraid to eat high-fat foods.


The wonderful keto world is complicated, but fear not, the following frequently asked questions section should make things a little clearer for you. If you want to learn more about eating cheese on keto or keto in general, the section below should teach you a
thing or two.

Q: Can I eat as much cheese as I want on keto?
A: No, you should be careful not to consume too much dairy on keto. If you are trying to lose weight, you should stay within the recommended calories for the day and follow the rest of the keto diet rules.

Q: How do I know if the dairy product is suitable for keto?
A: The most important thing to remember is that the higher the fat content and the lower the carbs, the better the ingredient is for keto. This is particularly true for dairy on the keto diet.

Q: Can eating too much cheese prevent weight loss on keto?
A: Just because something is good for the keto diet doesn’t mean it will help you lose weight faster. Eating too much cheese, buts, and seeds on keto could cause weight loss to plateaux.

Q: Can I eat yogurt on keto?
A: Eat yogurt in small quantities if you are on a keto diet. Yogurt and cottage cheese contain plenty of protein, but they are also full of sugar and carbohydrates, so they should be snacked on in moderation.

Q: What can I snack on when I’m on the keto diet?
A: Kale chips, smoked salmon, hard-boiled eggs, and coconut chips are some great snack options on keto. Fruit and sweet foods should be kept to a minimum on the keto diet as they are high in carbohydrates.

Q: Is peanut butter ok on keto?
A: Yes, nut butter is ok on the keto diet, but you need to make sure you opt for natural nut butter that is low in carbohydrates. If you want to indulge in a fun keto dessert that doesn’t take much preparation, you can dip bananas in peanut butter and enjoy it as an after-meal snack.

Q: Can I eat popcorn on a keto diet?
A: Yes, you can eat popcorn on keto as long as you keep your carbohydrate intake below 50 grams per day. Going over your daily carb allowance will kick you out of ketosis and could cause weight gain.

Q: Can I eat rice on keto?
A: White rice is a no-go on keto, but you can have half a cup of brown rice with chicken or another high-protein accompaniment every now and then. I wouldn’t
advise eating rice daily, but if you are craving rice with your meal, you can certainly let yourself have some as long as you don’t go over your daily carb limit.

Q: Can I eat nuts every day on keto?
A: Nuts are allowed on keto, but they should be eaten in moderation as they contain a lot of fat and are high in calories, but they don’t contain a lot of protein. Nuts are good as a post-workout snack, but you should avoid eating them at home as there are better things to eat on your diet.

Q: How long should I stay on the keto diet?
A: The amount of time you stay on the keto diet depends on your weight loss goals and fitness aims. Most people stay on keto for a few months at a time as it is not a permanent diet solution. Staying on the keto diet for too long will stop you from getting a balanced diet, so stay on keto for short bursts every time you need a boost.


Peter's path through the culinary world has taken a number of unexpected turns. After starting out as a waiter at the age of 16, he was inspired to go to culinary school and learn the tricks of the trade. As he delved deeper, however, his career took a sudden turn when a family friend needed someone to help manage his business. Peter now scratches his culinary itch on the internet by blogging, sharing recipes, and socializing with food enthusiasts worldwide.

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