Is Halloumi Dairy? Understanding the Cypriot Cheese and Your Diet

October 4, 2025 •

3 min read

Originating from the island of Cyprus, halloumi cheese has become a globally beloved ingredient, celebrated for its unique savory flavor and squeaky, semi-hard texture. Its rise in popularity, especially in vegetarian cooking, has many people asking the important question: Is halloumi dairy?

Quick Summary

Halloumi cheese is made from milk, making it a dairy product. While lower in lactose than some cheeses, it is not lactose-free. It is unsuitable for vegans or those with dairy allergies, but lactose-free options and other dairy-free alternatives exist.

Key Points

Halloumi is Dairy: The cheese is made from milk, usually a blend of sheep's, goat's, and sometimes cow's milk.
Contains Lactose: It is not lactose-free, but its lactose content is lower than fresh milk due to processing.
High in Protein and Calcium: Halloumi is a great source of protein and calcium, supporting muscle and bone health.
High in Sodium and Fat: Due to its brining, halloumi has a high salt content and is high in saturated fat, so it should be eaten in moderation.
Grillable, Non-Melting Texture: Its unique production method gives it a high melting point, making it ideal for grilling and frying.
Dairy-Free Alternatives Available: Options like paneer, marinated tofu, and specialized vegan cheeses provide excellent substitutes.

The Dairy Truth: A Closer Look at Halloumi's Composition

Yes, halloumi is a dairy product, and any consumer with a dairy allergy should avoid it. Traditionally, it is made from sheep's and goat's milk, or a mixture of the two. Modern, commercial variations often include a significant portion of cow's milk to meet high demand. The cheesemaking process is what gives halloumi its unique texture and high melting point, making it perfect for grilling or frying without turning into a gooey mess.

How Halloumi is Produced

Milk is pasteurized and heated to a specific temperature.
Rennet is added to coagulate the milk and separate the curds from the whey.
The curds are pressed into molds and then poached in the hot whey. This scalding process is crucial and what prevents the cheese from melting during subsequent cooking.
After being removed from the whey, the cheese is salted and often garnished with mint before being folded and stored in brine.

Lactose Content: What Intolerant Individuals Need to Know

For individuals with lactose intolerance, halloumi presents a nuanced situation. It is not lactose-free, as it is made from milk and contains lactose. However, the lactose content can be lower than in other dairy products due to several factors:

Milk Source: Sheep and goat milk naturally contain slightly less lactose than cow's milk.
Processing: The whey, which contains a good deal of the milk's lactose, is drained and separated during production.
Fermentation: Beneficial bacteria in the initial fermentation stage convert some of the lactose into lactic acid.

Many consumers with mild lactose intolerance may find that they can tolerate halloumi in small amounts. For those with more severe intolerance, specially processed lactose-free versions of halloumi are available and contain added lactase to break down the milk sugar.

Nutritional Profile and Health Benefits

Halloumi is more than just a tasty treat; it offers several nutritional benefits when consumed in moderation as part of a balanced diet. It is a high-protein source, providing about 7 grams per 28-gram serving, which aids muscle building and satiety. Rich in calcium for bone health and nerve function, it also provides Vitamin B12, beneficial for vegetarians. Its firm texture makes it a popular meat alternative in vegetarian meals.

Potential Downsides: Sodium and Saturated Fat

While nutritious, halloumi has some drawbacks that warrant moderation. Its brining process results in high sodium content, which can be a concern for those managing blood pressure. Halloumi is also relatively high in saturated fat, which can impact cholesterol levels if consumed in excess. Grilling or pan-frying without added oil can be healthier than frying.

Dairy-Free Alternatives for Grillable Cheese

For those avoiding dairy, several grillable alternatives mimic halloumi's texture and cooking properties:

Paneer: An Indian cheese with a high acid content that prevents melting, suitable for frying and grilling.
Tofu 'Halloumi': Pressed extra-firm tofu can be marinated and grilled to achieve a crispy texture, offering a vegan substitute.
Vegan Cheese Alternatives: Commercial vegan cheeses designed for grilling are widely available.
Queso Fresco: A Mexican cheese that holds its shape under heat, though it is softer than halloumi.
Bread Cheese (Juustoleipä): A Finnish cheese known for its ability to be pan-fried or baked.

Halloumi vs. Dairy-Free Alternatives Comparison


Feature	Halloumi (Dairy)	Paneer (Dairy)	Tofu (Vegan)	Vegan Halloumi (Vegan)
Primary Ingredient	Sheep/Goat/Cow Milk	Cow's Milk	Soybeans	Plant-based ingredients (often coconut oil)
Melting Point	High; holds shape when grilled	High; holds shape when grilled	High; holds shape when grilled	High; designed for grilling
Lactose Content	Contains lactose (moderate level)	Contains lactose (some)	None (lactose-free)	None (lactose-free)
Best For	Grilling, frying, salads	Curries, grilling, frying	Stir-fries, sandwiches, grilling	Grilling, frying, salads
Flavor Profile	Salty, tangy, slightly savory	Mild, milky, slightly tangy	Neutral; absorbs marinade flavors	Designed to mimic halloumi's flavor

Conclusion

In summary, halloumi is unequivocally a dairy product, made from sheep's, goat's, and sometimes cow's milk. While it contains lactose, its levels are relatively lower than in fresh milk, and lactose-free versions exist for those with intolerance. It is a nutritious source of protein and calcium, offering a firm, grillable texture that is especially popular in vegetarian cuisine. However, its high sodium and fat content mean it should be enjoyed in moderation. For those with dairy allergies or who follow a vegan diet, excellent alternatives like paneer and marinated tofu provide a satisfying, non-dairy substitute.

For more information on the health benefits of halloumi and how to incorporate it into a balanced diet, check out Healthline's detailed guide.

Frequently Asked Questions

No, halloumi is not lactose-free because it is made from milk. However, its lactose content is lower than fresh milk due to fermentation and the draining of whey during production. Lactose-free versions are also available.

No, traditional halloumi is not suitable for vegans as it is a dairy product. However, there are plant-based alternatives like tofu 'halloumi' or vegan cheese products that can serve as excellent substitutes.

Yes, halloumi is a great source of protein. A typical 28-gram serving contains a notable amount of protein, making it a good vegetarian meat alternative.

Halloumi can be a healthy part of a balanced diet when eaten in moderation. However, it is high in sodium and saturated fat, so portion size is important, especially for those watching their blood pressure.

Halloumi is made by heating milk, adding rennet to form curds, and then poaching the pressed curds in hot whey. This unique poaching process gives it its high melting point and squeaky texture.

Popular dairy-free alternatives that mimic halloumi's grilling properties include paneer, marinated extra-firm tofu, and various commercial vegan 'grillable' cheeses.

Some people with mild lactose intolerance may be able to tolerate small quantities of halloumi, as it has a lower lactose content than many fresh dairy products. However, individual tolerance varies, and it is best to be cautious or opt for lactose-free versions.