Cheese's Place in the Mediterranean Diet
Many people are surprised to learn that cheese is not strictly off-limits on the Mediterranean diet. However, unlike in typical Western diets where dairy can be a main food group, it is treated as a minor component to be enjoyed in moderation. The emphasis is on quality over quantity, with preference given to traditional, less-processed, regional varieties made from sheep's or goat's milk. This approach means a few small servings per week, allowing you to add flavor and texture to your meals without overdoing saturated fat or sodium. The best choices are those with strong, distinctive flavors, which can satisfy cravings in smaller portions.
Approved Cheeses and How to Enjoy Them
Feta
This tangy, brined cheese is a staple of Greek cuisine and an excellent choice for the Mediterranean diet. Made from sheep's or goat's milk, its salty, crumbly texture is perfect for salads, sprinkled over roasted vegetables, or served with olives and a drizzle of extra virgin olive oil. A little goes a long way due to its robust flavor, helping with moderation. Authentic PDO feta is a great, flavorful option.
Mozzarella
For those who prefer a milder, creamier cheese, fresh or part-skim mozzarella is a fantastic choice. It has a lower fat and sodium content than many other cheeses. Whether in slices for a Caprese salad with fresh basil and tomatoes or melted on a whole-grain pizza, fresh mozzarella adds a touch of classic Italian flavor. It's often made with cow's or buffalo milk.
Goat Cheese (Chevre)
With its characteristic tangy flavor and creamy texture, goat cheese is a perfect fit for the Mediterranean diet. It is often lower in fat, sodium, and cholesterol than many cow's milk cheeses, making it a healthier alternative. Enjoy it crumbled over a salad, spread on whole-grain toast, or mixed with herbs as a dip. Many Mediterranean cultures have a long history of raising goats, making it a truly regional choice.
Ricotta
This soft, fresh Italian cheese is incredibly versatile and well-suited for the Mediterranean diet. Traditionally made from the whey of sheep's, cow's, goat's, or buffalo's milk, it has a high moisture content and is relatively low in fat. Ricotta can be used in savory dishes, like stuffed vegetables or lasagna, or enjoyed with fresh fruit and a little honey for a healthy dessert. For a firmer, saltier flavor, ricotta salata, a salted and pressed version, is also an option.
Halloumi
Originating from Cyprus, halloumi is known for its high melting point, which allows it to be grilled or pan-fried without losing its shape. This firm, salty cheese is a delicious addition to skewers with vegetables or served alongside grilled meats. Like feta, it can be higher in sodium due to its brining process, so it should be enjoyed in moderation.
Parmesan and Pecorino
These hard, aged cheeses, known for their strong, salty flavor, are perfect for grating over dishes. A small amount of finely grated cheese can add a powerful punch of flavor, meaning you need less to be satisfied. Parmesan is often made from cow's milk, while Pecorino is traditionally made from sheep's milk. They are high in protein and calcium but should be used sparingly due to their higher fat and sodium content.
Other Permissible Cheeses
- Manchego: A semi-firm cheese from Spain, traditionally made from sheep's milk.
- Labneh: A tangy yogurt cheese from the Middle East, excellent as a dip or spread.
- Cottage Cheese: Low-fat cottage cheese can be included, offering a good source of protein.
Comparison of Popular Mediterranean Cheeses
| Cheese Type | Milk Source | Texture | Flavor Profile | Common Uses |
|---|---|---|---|---|
| Feta | Sheep or Goat | Salty, Crumbly | Briny, Tangy | Salads, Roasted Vegetables |
| Mozzarella | Cow or Buffalo | Soft, Creamy | Mild, Milky | Caprese Salad, Pizza |
| Goat Cheese | Goat | Soft, Crumbly, Creamy | Tangy, Earthy | Salads, Spreads, Crostini |
| Ricotta | Sheep, Cow, Goat | Soft, Grainy | Mild, Sweet | Stuffed Vegetables, Desserts |
| Halloumi | Sheep or Goat | Firm, Chewy | Salty, Mild | Grilling, Pan-Frying |
| Parmesan | Cow | Hard, Grated | Sharp, Nutty | Grating over Pasta, Soups |
What Cheeses to Avoid or Limit
Just as important as knowing what to include is understanding what to limit or avoid entirely. The Mediterranean diet discourages highly processed foods, including many processed cheese products. This includes pre-packaged cheese spreads, processed American singles, and other cheeses with long ingredient lists. These products often contain excessive sodium, unhealthy additives, and trans fats, which contradict the diet's focus on fresh, whole foods. Harder, higher-fat cow's milk cheeses like many Cheddars are also typically limited, although a smaller portion of high-quality, unprocessed cheddar is sometimes allowed.
The Role of Moderation and Portion Size
Moderation is the key to incorporating cheese healthily into the Mediterranean diet. Registered dietitians often recommend limiting cheese intake to around 3 ounces per week. A single serving, which is roughly the size of four dice, can be used to enhance the flavor of a dish rather than being the centerpiece. Spreading your cheese intake throughout the week, such as a crumble of feta on a salad one day and a sprinkle of parmesan on pasta the next, helps keep portions in check. Pairing cheese with other Mediterranean staples like fruits, vegetables, and whole grains ensures it complements, rather than dominates, your meal.
Conclusion
Which cheese is allowed on a Mediterranean diet boils down to choosing natural, flavorful, and less-processed varieties and enjoying them in moderation. Feta, fresh mozzarella, goat cheese, and ricotta are excellent choices that align with the diet's principles of focusing on fresh, regional ingredients. By paying attention to portion sizes and prioritizing cheeses from sheep's or goat's milk, you can successfully incorporate this beloved dairy product into a healthy eating plan without sacrificing its health benefits. For more information on Mediterranean eating, refer to the Cleveland Clinic guide on the Mediterranean Diet.
