Can you eat cheese and crackers on keto? The guide to low-carb snacking

October 27, 2025 •

4 min read

While many cheeses are celebrated as a staple of the keto diet due to their high fat and low carb profile, traditional crackers are almost always off the table. For those wondering, 'can you eat cheese and crackers on keto?', the key lies in knowing which ingredients are acceptable and finding satisfying, low-carb substitutes for the conventional cracker.

Quick Summary

Most natural, full-fat cheeses are perfectly suitable for a keto diet, but traditional crackers contain too many carbs and must be avoided. The solution is to pair keto-friendly cheese with creative low-carb alternatives, such as specially formulated crackers, vegetable slices, or homemade crisps, to keep your net carbs in check.

Key Points

Choose the right cheese: Opt for natural, full-fat, low-carb cheeses like cheddar, gouda, and parmesan, while limiting processed or high-carb soft cheeses.
Avoid traditional crackers: Standard crackers made from wheat and other grains are too high in carbohydrates for a keto diet and must be replaced.
Embrace keto-friendly crackers: Look for store-bought alternatives made from almond flour or seeds, or enjoy delicious, crunchy cheese crisps as a substitute.
Make homemade alternatives: For a fresh and simple option, bake your own cheese crisps or use crunchy vegetables like cucumber and celery slices as your cracker.
Mind your net carbs: Always check nutrition labels and calculate net carbs (total carbs minus fiber) to ensure your snack fits your daily macro goals.
Practice portion control: Even though cheese is low-carb, it's high in calories. Moderation is key for maintaining your weight and health goals on a keto diet.

The ketogenic diet, or keto, requires drastically reducing carbohydrate intake and replacing it with healthy fats and moderate protein. The goal is to shift your body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose from carbs. This shift in macronutrient focus means that classic snack pairings, like cheese and crackers, need a keto-friendly makeover.

The good news: Cheese is a keto superstar

For cheese lovers, the keto diet offers a welcome surprise: most cheese is not only allowed but encouraged. Natural, full-fat cheese is high in fat, moderate in protein, and, most importantly, very low in carbs, making it an ideal keto food. The longer a cheese has been aged, the less lactose (milk sugar) it contains, further reducing its carb count.

Best cheeses for a keto diet

Cheddar: With less than 1 gram of carbs per ounce, cheddar is a classic, versatile, and keto-approved choice.
Gouda: This slightly sweet and creamy cheese has a high fat content and is a great addition to your keto plan.
Blue Cheese: Known for its rich flavor, blue cheese is low in carbs, with about 0.7g of carbs per ounce.
Goat Cheese (Chevre): This tangy cheese contains minimal carbs and is also lower in lactose, making it easier to digest for some.
Brie and Camembert: These soft, high-fat cheeses are among the lowest in carbs, often containing less than 1 gram per ounce.
Parmesan: A small sprinkle of grated parmesan is low in carbs and adds a burst of flavor to many dishes.

Cheeses to limit or avoid

Not all cheeses are created equal on keto. Processed cheese products, like American cheese slices and spray cheese, often contain added ingredients and starches that increase their carb count. Similarly, fresh, soft cheeses like cottage cheese and ricotta contain higher amounts of lactose and carbs, so they should be limited. Always check the nutrition label, as even pre-shredded cheese can contain starchy anti-caking agents that drive up the carb count.

The carb problem with traditional crackers

Unfortunately, traditional crackers made from wheat flour, grains, and starches are high in carbohydrates and will quickly exceed your daily limit on a keto diet. These products are the primary reason why the classic cheese-and-cracker combo is off-limits. Fortunately, the market for low-carb and keto-friendly alternatives has exploded, offering many ways to get that satisfying crunch.

Low-carb alternatives to traditional crackers

To build a truly keto-friendly cheese and cracker platter, you must replace the standard crackers with a low-carb alternative. Here are some excellent choices:

Store-bought keto crackers

Almond Flour Crackers: Many brands now offer crackers made from almond flour, which are low in net carbs and often gluten-free.
Seed-Based Crackers: Crackers made from a mix of flaxseeds, chia seeds, and other seeds are packed with fiber and healthy fats, providing a satisfying crunch.
Cheese Crisps (Whisps): These are dehydrated pieces of real cheese baked into a crisp. They are an excellent, high-fat, high-protein snack that perfectly mimics a cracker.

Homemade cracker substitutes

Baked Cheese Crisps: You can easily make your own by baking small mounds of shredded cheese on parchment paper until golden and crispy.
Low-Carb Tortilla Chips: Cut low-carb tortillas into triangles, brush with oil, season, and bake until crisp.
Flaxseed Crackers: Numerous recipes online show how to create flaxseed or almond flour crackers from scratch.

Fresh vegetable dippers

For a fresh, no-bake option, use crisp vegetables as your vessel for cheese and dips.

Cucumber Slices: A refreshing and hydrating alternative.
Celery Sticks: Provide a classic pairing with cream cheese or other soft cheeses.
Bell Pepper Strips: Offer a sweet and crunchy alternative to crackers.

Nutritional comparison: Traditional vs. keto snacking

Here is a simple comparison between a traditional cheese and cracker snack and a keto-friendly alternative to highlight the macro differences.


	Traditional Cheese & Crackers	Keto Cheese & “Crackers”
Cheese	1 oz Cheddar (0.4g net carbs)	1 oz Cheddar (0.4g net carbs)
Crackers / Substitute	5 Ritz Crackers (9g net carbs)	15 Cheese Crisps (approx. 1g net carb)
Carb Source	Wheat flour	Dehydrated cheese
Approximate Net Carbs	9.4g	1.4g
Primary Macro	Carbs	Fat

Conclusion: Navigating the cheese and cracker craving on keto

For those following a ketogenic diet, the desire for a familiar snack like cheese and crackers is a common challenge. The good news is that the 'can you eat cheese and crackers on keto?' dilemma can be solved by making mindful swaps. By choosing low-carb, full-fat cheeses and pairing them with high-fiber, low-net-carb cracker alternatives—whether store-bought or homemade—you can indulge your craving without compromising ketosis. Remember that portion control is always important, as even keto-friendly snacks can be calorie-dense. With the right ingredients, you can confidently enjoy this classic pairing as a delicious part of your low-carb lifestyle.

Diet Doctor's guide to keto-friendly foods offers more information on what to eat and avoid

Frequently Asked Questions

No, while most natural, full-fat cheeses are keto-friendly, you should avoid processed cheese products and limit soft, fresh cheeses like cottage cheese and ricotta, which tend to be higher in carbs.

Traditional crackers are typically made from wheat flour and grains, which are high in carbohydrates. Consuming them would likely exceed your daily carb limit and disrupt ketosis.

Excellent low-carb cracker alternatives include store-bought keto crackers made from almond or seed flours, homemade baked cheese crisps, and vegetable slices like cucumber or celery.

You can make homemade cheese crisps by baking small mounds of shredded cheese on a parchment-lined baking sheet until they are golden brown and crispy. Let them cool completely to achieve the best crunch.

Total carbs are all the carbohydrates in a food, while net carbs are the total carbs minus dietary fiber and sugar alcohols. On keto, you track net carbs, as fiber does not impact blood sugar.

Yes, moderation is important. While low in carbs, cheese is calorie-dense due to its high fat content. Eating too much can lead to a caloric surplus and hinder weight loss goals.

Yes, pork rinds are a zero-carb, crunchy alternative to traditional crackers. They can be used with dips or topped with cheese for a savory, keto-friendly snack.