Is there anything more satisfying than dipping some low-carb crackers in a creamy cheese dip?
Chips and dip is an American favorite, and one of the benefits of the keto diet is that you never have to miss out on savory treats like this.
Unlike some other dip recipes, this keto cheese dip has only 1.5 net carbs per serving. And with a prep time of only 10 minutes, you’ll want to go ahead and file this one under “go-to keto recipes.”
Maybe you’re looking to make a low-carb appetizer for a dinner party, or perhaps you’re just trying to fill that afternoon snack void — either way, this creamy mixture of cheddar cheese, heavy cream, and cream cheese will hit the spot.
This recipe is as versatile as it is delicious. Mix in green onions, garlic powder, or diced tomatoes for a variation on the plain cheese classic.
Or keep it plain and pair it with some low carb veggies like celery and cucumbers, or add some pork rinds or low-carb crackers to the table.
The best part of this keto-friendly recipe is that even your non-keto friends are sure to enjoy.
This keto cheese dip is:
The main ingredients in keto cheese dip are:
Optional additional ingredients
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- Diced tomatoes
- Garlic powder or crushed fresh garlic
- Green onions
3 Health of Benefits of This Recipe
#1: Boosts Fat Loss
Full-fat dairy has gotten a bad reputation as a diet no-no. In the keto world, the whole “fat makes you fat” story has long been forgotten (and for good reason).
But many people — especially in weight loss circles — are still wary of adding dairy back in.
It is true that some people are lactose intolerant, are allergic to dairy, or simply don’t tolerate it. If you have digestive issues, break out, or experience other symptoms after eating cheese, milk, or other organic, full-fat dairy products — you might want to avoid this recipe.
If not, cheese might be a smart addition to your keto diet.
In fact, high-fat dairy consumption has been associated with a lower risk of obesity in some studies. And a review of several studies on high-fat dairy consumption found an inverse relationship with dairy and metabolic disease[*].
That suggests that you can make high-quality, high-fat dairy products a part of a healthy diet.
Another study found that the addition of dairy in a controlled calorie diet significantly increased fat loss[*]. And this wasn’t just any old fat loss, it was abdominal fat loss.
Weight around your abdomen is said to be “metabolically active,” which means it’s more likely to lead to metabolic issues and heart disease[*].
It may be time to flip the script on dairy and fat loss, wouldn’t you agree?
#2: May Protect Against Diabetes
Diabetes is the seventh leading cause of death in the United States, and might even be under-reported. In the last 20 years, the number of people diagnosed with diabetes has more than tripled.
To say that something needs to change is an understatement.
The development of diabetes has a lot to do with your blood sugar levels and your insulin hormone response.
When everything is running smoothly, your blood sugar spikes a little after a meal, insulin responds to usher that glucose into your cells for energy, and everyone’s healthy and happy.
When you have chronic high blood sugar, your cells are less sensitive to insulin and no amount of insulin hormone can get the glucose out of your blood. That leads to insulin resistance and diabetes.
Eating a diet rich in full-fat dairy has been shown to have a positive effect on insulin levels. It lowers insulin resistance, making your cells more sensitive to insulin and its blood sugar regulating activity.
Full fat dairy has also been shown to improve blood lipid profiles associated with heart disease[*].
Starting young has also proven to be a good idea when it comes to dairy consumption. A retrospective study examining the diets of people with and without diabetes found that those who ate dairy from a young age were less likely to develop type 2 diabetes as adults[*].
Researchers still aren’t sure what the exact mechanism or compound is in dairy that has this diabetes preventative effect, but future studies will hopefully shed some light.
#3: High in Calcium
Calcium is the most abundant mineral found in your body. Your heart, muscles, nervous system — they all need calcium to function properly.
You need calcium for your blood vessels to contract and send blood to different organs. If your cells want to communicate with one another, they need calcium. When it’s time to secrete and use crucial hormones — calcium needs to open the door[*].
Adequate calcium levels are crucial to proper metabolic function. But all of these functions only take about 1% of your calcium stores. The other 99% of calcium lives in your bones supporting their structure and function[*].
That’s why when calcium intake starts to dip, you can develop issues like osteoporosis.
Milk and milk products are some of the best sources of calcium. In fact, 1.5 oz of cheddar cheese takes care of 31% of daily calcium needs. In case you needed another reason to eat cheese, there you go.
Keto Cheese Dip
Add extra flavor to your favorite low-carb savory snacks with this delicious keto cheese dip. This easy low-carb recipe is simple to prepare and is sure to become an instant favorite.
Mix in some Mexican cheese blend and some jalapeno and make it a spicy queso dip, or get out your favorite low-carb crackers or pork rinds for an extra high-fat snack.
This delicious dip is a crowd pleaser no matter what you do.Print
Low-Carb Cheese Dip
Cheddar cheese, heavy cream, and cream cheese make this keto cheese dip savory and satisfying. It’s the perfect addition to any keto party.
- Prep Time: 5 minutes
- Cook Time: 5-7 minutes
- Total Time: ~10 minutes
- Yield: 1 cup 1x
- ⅓ cup heavy whipping cream
- 2 oz cream cheese
- ⅔ cup shredded sharp cheddar
- ¼ tsp salt
- In a small pot over medium-low heat, melt together heavy whipping cream and cream cheese. Stir occasionally.
- Once melted, remove pot from heat, add shredded cheddar and salt. Stir until shredded cheddar is completely melted.
- Serve dip hot with low-carb vegetables or pork rinds.
- Serving Size: 2 tablespoons
- Calories: 163
- Fat: 17.4g
- Carbohydrates: 1.5g
- Protein: 2.7g
Keywords: Keto Cheese Dip