Cheese is one of life's greatest pleasures for many people.
Its creamy, salty, umami flavors pair perfectly with wine, crackers, pasta, vegetables, fruit, and more.
However, traditional dairy cheese is off limits on the popular Paleo diet due to its dairy content.
Understanding the Issue with Cheese and the Paleo Diet
The Paleo diet aims to mimic the eating habits of our hunter-gatherer ancestors during the Paleolithic era. Back then, dairy products were not part of the human diet. Once humans began domesticating animals around 10,000 years ago during the Agricultural Revolution, dairy started becoming a food source.
So traditional cheese made from cow, goat or sheep's milk does not fit into Paleo guidelines. The high lactose content of most dairy cheeses can also cause digestive issues like bloating, gas, and diarrhea in those sensitive to it.
Additionally, the proteins found in cheese can trigger inflammatory responses in some people. For those folks, eliminating dairy can help reduce inflammation and associated conditions like acne, joint pain, fatigue, and autoimmune disease symptoms.
That said, small amounts of hard, aged cheeses are sometimes included in Paleo diets since the lactose content diminishes significantly through the aging process. But that allowance depends upon your sensitivity and goals.
Key Takeaway: Conventional dairy cheeses don't fit Paleo guidelines due to their relatively recent addition to the human diet and potential to cause digestive and inflammatory issues.
Delectable Dairy-Free Paleo Cheese Substitutes
Just because the most popular traditional cheeses are off the menu, it doesn't mean you have to nix cheese altogether if you’re pursuing a Paleo lifestyle. Making your own nut-based cheeses at home or purchasing ready-made dairy-free options allows you to satisfy cravings without compromising your diet.
Nut and Seed Cheeses
Nuts and seeds make excellent bases for dairy-free cheeses thanks to their mild flavors and creamy textures when soaked and blended. They also supply important vitamins, minerals, healthy fats and protein. Here are some of the most popular varieties:
Cashew Cheese
Soaked raw cashews pureed with lemon juice, garlic and nutritional yeast creates a versatile cheese you can form into slices or wedges, shred into casseroles, or use in dips and spreads. The mild nutty flavor takes on the taste of whatever seasonings you add.
Almond Cheese
Use soaked almonds instead of cashews to produce another mild flavored cheese alternative with an extra boost of calcium and healthy fats compared to dairy cheese. Almonds make great ricotta and feta substitutes.
Macadamia Cheese
Rich and creamy macadamia nuts produce a sweet, buttery cheese reminiscent of brie in texture. People often use them to make dairy-free ricotta as well. The high healthy fat content makes macadamia cheeses extra satisfying.
Sunflower Seed Cheese
Surprisingly, sunflower seeds make a tasty and affordable cheese alternative with help from nutritional yeast and probiotics for tangy flavor. Their mild flavor allows other ingredients to shine. The zinc and vitamin E content provide an added nutrient boost.
Hemp Seed Cheese
Shelled hemp seeds add protein and Omega-3 fatty acids to non-dairy cheeses. Their small size makes achieving a smooth texture easier compared to other nuts and seeds. Mix with lemon, nutritional yeast, herbs and probiotics for a spreadable cheese.
Pumpkin Seed Cheese
Pumpkin seeds give cheese made from nuts an extra bite along with a boost of antioxidants, magnesium and zinc. Their green color also makes for festive fall cheeses to enjoy. Use in cheese balls or dips or pair with nuts like walnuts or almonds.
Pine Nut Cheese
Buttery pine nuts lend their distinct flavor to dairy-free cheese variations. Try mixing them with macadamia nuts, lemon, nutritional yeast and your favorite seasonings for an herbed pine nut cheese evocative of French chèvres.
Vegetable Cheeses
In addition to nuts and seeds, vegetables amazingly make excellent bases for Paleo-friendly cheeses too thanks to their mild flavors. You can recreate the texture of soft cheese varieties through pureeing. For firmer cheeses, extensive processing removes moisture for a sliceable final product.
Zucchini Cheese
Shredded zucchini or other summer squashes pureed with herbs makes an easy, mild cheese for slicing or spreading after draining excess moisture. The summer veggie base supplies extra nutrition from vitamins A and C.
Eggplant Cheese
Roasting eggplant intensifies its flavor while removing moisture, allowing it to mimic properties of semi-firm cheeses like mozzarella for stacking on sandwiches or placing on crackers. Adding nutritional yeast boosts cheesy flavors.
Carrot Cheese
Carrots pureed with a small amount of lemon juice, nutritional yeast, salt and fat like olive oil produces a bright orange, thinly spreadable cheese dip or sauce. Pair it with vegetables or Paleo crackers for appetizers or snacks.
Cauliflower Cheese
Blend riced cauliflower with nutritional yeast, spices and citrus juice or vinegar for a tasty cheese sauce perfect for drizzling on roasted cauliflower steaks, Paleo-friendly pizza or vegetables. The cruciferous veggie brings an extra health booster.
Sweet Potato Cheese
Cooked sweet potato or butternut squash paired with nuts like cashews or pine nuts makes a nicely spiced, caramelized cheese perfect for stuffing mushrooms, topping root vegetable fries or accompanying roast chicken or pork.
Tips for Making Dairy-Free Cheeses
While homemade nut and vegetable cheeses likely won't replicate that perfect mouthfeel of gourmet dairy cheeses, they can still satisfy cravings through utilizing smart techniques and ingredients. Here is what you need to know:
Soak Your Nuts
Soaking nuts like cashews, almonds and macadamias before blending allows them to achieve the creamy consistency required to mimic cheese. Place raw nuts in filtered water for at least 4 hours or up to 8-12 hours if convenient based on your schedule. Rinse before using.
Use Nutritional Yeast
Nutritional yeast provides the “cheesy” umami flavor lacking from nuts and vegetables on their own. Fortified varieties also supply B-complex vitamins. Add 2-4 tablespoons per batch of cheese.
Culture It
You can transform nut or vegetable cheeses into true fermented products by incorporating probiotic powder or capsules into your recipe. This amplifies nutrition and also develops tangy flavors through the culturing process.
Add Plant-Based Acids
A small amount of lemon juice, vinegar, lime juice or white wine helps develop cheesy flavors and textures and acts as a flavor enhancer. Apple cider vinegar works especially well.
Bind it
Substances like agar agar, tapioca flour/starch, ground chia or flax seeds, or even gelatin help nut and vegetable cheeses hang together for improved stretch and binding properties.
Age it
Aging your homemade cheese for 1-4 weeks allows flavors to further develop just like traditional cheeses. Wrap firmly in cheesecloth and place in a sealed container in the warmest area of your refrigerator.
Where to Buy Pre-Made Paleo Cheese
Making dairy-free cheese requires some effort. So when time is short, purchasing ready-made options helps you stick with your Paleo diet. Just read labels since many non-dairy cheeses contain off-limit ingredients like soy, cornstarch or potato starch.
Safe, pre-made picks include:
- Nut-based cheeses from companies like Miyoko’s Creamery, Treeline, Kite Hill, Vtopian and Parmela Creamery. Look for those made from only nuts, cultures, acids and spices.
- Fermented vegetable-based cheeses like carrot cheeses from Culcherd.
- Brands that use alternate thickeners like arrowroot and tapioca instead of starch, like Daiya and Follow Your Heart.
Check farmers markets, health food stores and specialty grocers for locally made varieties too. Online retailers like Thrive Market also carry Paleo diet approved dairy-free cheeses.
Key Takeaway: By soaking nuts and blending them with probiotics, nutritional yeast and acids, you can produce tasty non-dairy cheeses at home. When you don't have time, look for pre-made options without starch or other additives.
Serving Ideas for Paleo Cheeses
Paleo-friendly cheeses open up lots of meal possibilities, from snacking to entrée ideas. Here are just some ways to enjoy your non-dairy cheese creations:
- Pair cheese with sliced apples, pears, figs, berries or Paleo-friendly whole grain seed crackers for easy snacks.
- Craft cheese plates showcasing various nut-based and vegetable-based cheeses with nuts, seeds and olives.
- Stuff mushrooms, peppers or squash with cheese mixtures and bake until hot.
- Whip up spinach and artichoke dip or serve cheese sauces over broccoli, cauliflower and celery sticks.
- Make chia seed or almond flour crackers or use sliced vegetables instead of bread with sliced nut-based cheeses for quick lunches.
- Add shredded carrot, sweet potato or zucchini “cheese” to salads, omelets and frittatas just as you would cheddar or Swiss.
- Use sweet potato cheese or macadamia ricotta as fillings for ravioli made with coconut flour dough or wrapped in collard green leaves.
- Top Paleo burgers or meatballs with dairy-free cheese slices or dollops of softened cheese.
FAQs
What types of non-dairy cheese align with Paleo guidelines?
Cheeses made primarily from nuts, seeds and vegetables using ingredients like lemon juice, nutritional yeast, spices and probiotics qualify as Paleo. Avoid anything containing soy, starches, gums or processed oils.
Is goat cheese allowed on the Paleo diet since it's often easier to digest?
Some Paleo followers allow small amounts of quality raw or fermented goat milk cheeses, especially aged varieties lower in lactose. But in general, dairy of any kind is excluded from traditional Paleo diets.
Can I incorporate non-dairy cheese made with white potatoes?
White potatoes remain controversial in Paleo circles, so some people avoid all potato products including dairy-free cheeses containing them. Substitute cauliflower or sweet potatoes instead when possible.
What foods provide a similar creamy texture and richness as cheese?
Foods like mashed or baked sweet potatoes, winter squash, roasted eggplant and avocados can stand in for cheese in terms of creaminess and richness. Guacamole makes an excellent topping swap for sour cream or cheese-based dips.
What nutritional aspects of dairy cheese should I try to reproduce with Paleo swaps?
Seek Paleo cheese alternatives containing calcium from ingredients like nuts, seeds and leafy greens. Quality fats come from oils and nuts/seeds too. For protein, incorporate nuts/seeds or add cheese sauces to chicken, beef or plant-based protein dishes.
Conclusion
Giving up beloved cheese may seem challenging when starting a Paleo diet, but plenty of tasty dairy-free options exist.
By exploring different nut varieties, vegetables, probiotics and herbs, you can produce satisfying homemade cheese alternatives
When you don't have time to make them from scratch, more and more ready-made nut-based cheeses line store shelves.