Yes, you can eat cheese on the carnivore diet, but it depends on your approach. On a relaxed or standard carnivore diet, cheese is generally accepted as an animal-derived food. However, strict carnivore practitioners often eliminate dairy entirely, at least initially, due to potential sensitivities and inflammatory responses.
Why Is Cheese Controversial on the Carnivore Diet?
Cheese sits in a gray area for many carnivore dieters. While it is undeniably an animal product, dairy can cause issues for a significant portion of the population. Roughly 65% of adults have some degree of lactose intolerance, and dairy proteins like casein can trigger inflammatory responses in sensitive individuals.
The carnivore diet is often used as an elimination diet to identify food sensitivities. Because dairy is a common trigger, many coaches and experienced practitioners recommend removing it during the initial phase. Once you have established a baseline of how you feel eating only meat, you can strategically reintroduce cheese to gauge your body’s response.
What Are the Best Cheeses for the Carnivore Diet?
Not all cheeses are created equal when it comes to carnivore compatibility. Here are the best options ranked by suitability:
Top-tier choices (lowest lactose, highest fat):
- Parmesan and Parmigiano-Reggiano
- Aged cheddar (12+ months)
- Gruyere
- Manchego
- Pecorino Romano
Acceptable choices:
- Brie and Camembert
- Gouda (aged)
- Swiss cheese
- Cream cheese (check for additives)
Cheeses to avoid:
- Processed cheese slices and spreads
- Any cheese with added sugars or starches
- Low-fat or reduced-fat cheese products
- Cheese with added vegetable oils
The aging process naturally breaks down lactose, which is why harder, aged cheeses are better tolerated. A well-aged Parmesan contains virtually zero lactose, making it one of the safest dairy options on the carnivore diet.
How Does Cheese Fit Into Strict vs. Relaxed Carnivore?
The carnivore diet exists on a spectrum, and where cheese falls depends on which version you follow:
Strict Carnivore (Lion Diet): Only ruminant meat, salt, and water. Cheese is excluded entirely. This approach is often used therapeutically for autoimmune conditions.
Standard Carnivore: Includes all animal products such as meat, fish, eggs, and dairy. Cheese is fully accepted as long as it is a quality product without plant-based additives.
Animal-Based Carnivore: The most relaxed version that includes some non-animal foods like honey and fruit. Cheese is absolutely included in this approach.
If you are following the carnivore diet for weight loss, be mindful that cheese is calorie-dense and easy to overeat. Many people find that removing cheese accelerates their fat loss results.
How Much Cheese Should You Eat on Carnivore?
There is no strict limit, but moderation is wise. A reasonable guideline is 1 to 2 ounces per day as a complement to your primary meat intake. Cheese should not replace meat as your main protein source.
Some signs you may be eating too much cheese or that cheese does not agree with you include bloating and digestive discomfort, skin breakouts or inflammation, stalled weight loss, and increased mucus production.
If you notice any of these symptoms, try eliminating cheese for two weeks and observe whether your symptoms improve.
Should You Use Cheese for Extra Fat on Carnivore?
Cheese can be a convenient way to add fat to leaner cuts of meat. If you are eating chicken breast or lean beef, melting some aged cheddar on top is an effective strategy. However, butter and animal fats like tallow are generally preferred fat sources because they come without the potential dairy protein issues.
For those who tolerate dairy well, cheese combined with eggs makes for a simple and satisfying carnivore meal.
What About Cottage Cheese and Ricotta?
Fresh, unaged cheeses like cottage cheese and ricotta contain more lactose and whey than aged cheeses. They are more likely to cause digestive issues and are generally not recommended for those who are sensitive to dairy. If you tolerate them well, they can be included, but aged cheeses remain the superior choice.
Tips for Including Cheese on Your Carnivore Diet
- Start without it. Eliminate all dairy for your first 30 days on carnivore.
- Reintroduce slowly. Add a small amount of aged cheese and monitor your body for 48 hours.
- Choose quality. Opt for grass-fed, full-fat, aged cheeses with minimal ingredients.
- Watch portions. Keep cheese as a condiment or side, not a main course.
- Listen to your body. If cheese causes issues, it is perfectly fine to skip it entirely.
For a complete guide to what you can and cannot eat, visit our carnivore diet food list. You might also want to explore whether heavy cream or butter are better dairy options for your carnivore journey.