Halloumi is a semi-hard, brined cheese originating from Cyprus. This traditional Cypriot cheese is typically made from a blend of goat’s milk, sheep’s milk, and cow’s milk. Celebrated for its unique texture and rich flavor, halloumi has been a staple in Mediterranean cuisine for centuries. As an unripened cheese, halloumi is known for its salty taste, which adds a distinctive flavor to various dishes. Its high melting point makes it ideal for grilling and frying, which has contributed to its growing popularity worldwide.
What is Halloumi?
Halloumi cheese is a semi-hard, unripened, and brined cheese that can be made from cow, sheep, or goat’s milk. Halloumi is free from rennet, an enzyme that’s commonly used in cheesemaking. It can be eaten raw but is truly delicious cooked, having a high melting point, makes it an excellent choice for grilling or frying. The texture and taste of this grilling cheese are what make it so versatile and explain its growing popularity.
To make halloumi, milk is heated and rennet or vegetarian rennet is added. Once cooled, the curds and whey naturally separate. The curds are then left to firm up, after which they are poached in the whey with a little salt and then kept in brine to preserve the cheese.
Nutritional Profile of Halloumi
Halloumi cheese is a nutrient-rich food that offers a well-rounded macronutrient profile. While halloumi’s nutritional profile can vary slightly based on how you prepare it, each serving provides a good amount of protein and calcium.
A one-ounce (28-gram) serving of halloumi contains approximately 85-100 calories, 6-8 grams of fat, 6-7 grams of protein, and 1 gram of carbohydrates. A 100g serving of halloumi cheese contains approximately 25-30g of protein, making it an excellent choice for those looking to boost their protein intake. Additionally, halloumi cheese contains 30-35g of fat per 100g serving, with a mix of saturated and unsaturated fats. The carbohydrate content in halloumi cheese is relatively low, at around 5-6g per 100g serving, making it suitable for those following a low-carb diet.
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A 1-ounce (28-gram) serving of halloumi contains the following nutrients:
- Calories: 110
- Carbs: 0 grams
- Protein: 7 grams
- Fat: 9 grams
- Calcium: 25% of the Daily Value (DV)
- Sodium: 15% of the DV
Macronutrient Breakdown
Halloumi is high in protein and filling, which supports muscle health, but it is also calorie-dense and contains elevated levels of fat and sodium. Therefore, portion control is important for weight management.
- Protein: A 100g serving of halloumi cheese contains approximately 25-30g of protein, making it an excellent choice for those looking to boost their protein intake. This high protein content makes halloumi a great meat alternative for vegetarians. Just one thin slice, or 25 grams, of halloumi cheese contains five grams of protein.
- Fat: Halloumi cheese contains 30-35g of fat per 100g serving, with a mix of saturated and unsaturated fats. While the presence of saturated fats means it should be consumed in moderation, the unsaturated fats can be beneficial for heart health. It’s also high in fat, with its total fat contribution being higher than some popular classics, like brie.
- Carbohydrates: The carbohydrate content in halloumi cheese is relatively low, at around 5-6g per 100g serving, making it suitable for those following a low-carb diet.
Vitamins and Minerals
Halloumi is an excellent source of calcium, phosphorus, and zinc, which support bone health and immune function. Packed with protein and a useful source of essential vitamins and minerals - just 30g of halloumi provides as much as a quarter of your daily calcium requirements.
- Calcium: Halloumi cheese is an excellent source of calcium, a mineral essential for maintaining strong bones and teeth. Calcium also plays a crucial role in muscle function and nerve transmission.
- Phosphorus: In addition to calcium, halloumi cheese contains other important nutrients like phosphorus, zinc, and vitamin D, all of which contribute to bone health. Phosphorus works in tandem with calcium to strengthen bones.
- Zinc: Zinc supports bone formation and repair.
Health Benefits of Halloumi
Halloumi offers various benefits, making it a nutritious addition to your diet. Halloumi cheese has a unique savory flavor and firm texture. It contains calcium and protein which helps keep bones healthy and may help reduce type 2 diabetes risk. It’s best to eat it in moderation as part of a balanced diet.
Rich in Protein
Halloumi is a great source of protein, packing 7 grams into a 1-ounce (28-gram) serving. Protein is essential for many aspects of your health, including hormone production, immune function, and tissue repair.
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Protein is essential for good health with muscle, skin, and blood all formed from this essential macronutrient, we need adequate amounts in our diet for cells and tissues to grow, develop, and repair. With a high protein content, halloumi is a filling cheese and its versatility make it popular for those looking for a protein-rich meat replacement.
When you’re getting enough protein in your diet, exercising can increase muscle growth and strength. Protein can also help you retain lean body mass during weight loss. Additionally, consuming protein after working out can promote muscle recovery to reduce recovery time and enhance your progress.
Supports Bone Health
Like other dairy products, halloumi is high in calcium, a micronutrient that’s important for bone health. Calcium provides your bones with their strength and structure. In fact, approximately 99% of your body’s calcium is stored in your bones and teeth.
Halloumi, like other dairy foods, is rich in calcium, a mineral we need for muscle and nerve function as well as strong healthy bones and teeth. A portion (80g) supplies a significant contribution towards your daily calcium needs, something which is of importance for all life-stages.
Studies show that getting more calcium could increase bone density and reduce the risk of bone fractures, especially if it’s combined with vitamin D. For example, one review noted that regularly consuming dairy products may increase bone mineral density in women by up to 1.8% over 2 years. It may even be linked to a lower risk of bone fractures.
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May Protect Against Diabetes
Some studies have found that consuming dairy products such as halloumi could protect against type 2 diabetes. One review of 30 studies linked regular consumption of dairy with reduced belly fat and body weight. The review also noted that dairy improved insulin sensitivity, which can improve the body’s ability to regulate blood sugar levels.
Interestingly a study suggests that regularly eating full fat dairy during adolescence may reduce the risk of diabetes and insulin resistance in later life. The exact mechanisms for this are not fully understood but may, in part, be thanks to the high levels of protein and fat which slows digestion and helps stabilize blood sugar levels.
Another large review had similar findings, associating regular dairy intake with a significantly lower risk of developing type 2 diabetes. The protein and fat in halloumi can also slow the emptying of your stomach, which may help stabilize your blood sugar levels after meals.
May Keep You Fuller for Longer
Being rich in protein and fat and full on flavor, cheese like halloumi helps to keep us fuller and more satisfied for longer. The punchy flavors of halloumi mean you don’t need to use very much to achieve a flavor-packed dish.
A Useful Meat Replacement
With a high protein content, halloumi is a filling cheese and its versatility makes it popular for those looking for a protein-rich meat replacement. The texture and cooking properties of halloumi also make it an easy way to replace meat in dishes such as burgers and kebabs.
Lactose Content
Halloumi is naturally low in lactose, making it easier to digest for individuals with mild lactose intolerance. Additionally, halloumi can be made from goat milk, which is lower in lactose compared to cow’s milk. If you are sensitive to lactose, you may find sheep or goat’s halloumi easier to digest - speak to your GP or dietitian if you’re concerned about food allergies or intolerances.
Potential Downsides and Considerations
Halloumi is high in sodium, which may contribute to high blood pressure if consumed frequently. Compared to other cheeses, halloumi is calorie-dense, so portion control is important for those managing calorie intake. Halloumi is high in sodium, so it should be consumed in moderation, especially for those monitoring salt intake.
High Sodium Content
Halloumi is relatively high in sodium, containing 350 mg in each serving. For reference, the World Health Organization recommends that healthy adults get less than 2,000 mg per day. Health experts often recommend that people with high blood pressure decrease their salt intake to promote healthy blood pressure levels. Also, some people may be more sensitive to the effects of salt. In these individuals, a high intake could lead to issues such as water retention and bloating.
Calorie and Fat Content
While raw halloumi contains a moderate number of calories, it’s often consumed fried or coated in oil. This can significantly increase the calorie content, potentially contributing to weight gain. It’s also high in saturated fat, a type of fat that may contribute to increased levels of LDL (bad) cholesterol when consumed in high amounts. Therefore, it’s important to enjoy halloumi in moderation alongside a balanced diet.
Vegetarian Considerations
Not all halloumi cheese is suitable for vegetarians, as some varieties include animal-derived rennet. Vegetarians should also check the ingredient label carefully, as some varieties are produced using animal-derived rennet. This ingredient is produced in the stomachs of ruminant animals, such as cows, sheep, and goats, and is not vegetarian-friendly.
Other Considerations
Being a dairy product those allergic or intolerant of milk should avoid halloumi; it is also not suitable for vegans.
Some store-bought varieties contain preservatives, which may reduce the overall nutritional value. Since halloumi is often fried or grilled, additional oils or fats can increase its calorie content.
Cooking with Halloumi
Cook halloumi in several healthy ways to enhance its unique flavor and texture. Halloumi has a deep, savory flavor, and you can prepare it and enjoy it in many ways. It’s easy to prepare grilling cheese by dry pan-frying, baking, or grilling it.
- Grilling: Slice the halloumi cheese and grill it until it turns golden brown. You can also grill it for 2-3 minutes per side to give it a nice color and crisp exterior.
- Pan-frying: Cut the halloumi cheese into slices or cubes and pan-fry it in a small amount of olive oil until it becomes crispy and golden. Frying the cheese in a bit of olive oil can enhance its texture and salty flavor.
- Baking: Slice the halloumi cheese and bake it in the oven with a drizzle of olive oil, herbs, and spices until it is melted and bubbly. Alternatively, try drizzling some oil over the cheese in a sheet pan, sprinkling on some herbs, and baking it for 10-15 minutes at 350°F (175°C) for a flavorful appetizer or accompaniment to your meal.
Versatile Culinary Uses
Halloumi cheese, known for its distinctive flavor as a salty cheese, is incredibly versatile and can be used in a variety of dishes, from appetizers to main courses. Halloumi also works well in a variety of other dishes, including skewers, salads, sandwiches, curries, paninis, and pizzas. Now that you’ve learned how to cook halloumi cheese, you’ll probably need some ideas about how to use it in your everyday recipes. It’s difficult to find a cheese that can be grilled and have the same taste and consistency as halloumi. When it comes to swapping out meats or other cheeses for halloumi, there are a lot of possibilities.
- Halloumi Fries: Slice the halloumi cheese into thin strips, dip them in a mixture of flour, eggs, and breadcrumbs, and fry them until crispy. Cut halloumi cheese into thin strips and fry them until crispy.
- Halloumi Salad: Combine slices of halloumi cheese with mixed greens, cherry tomatoes, cucumber, and a drizzle of olive oil and lemon juice. Combine grilled halloumi cheese with mixed greens, avocado slices, and a lemon-tahini dressing.
- Halloumi and Vegetable Skewers: Alternate chunks of halloumi cheese with vegetables like cherry tomatoes, mushrooms, and bell peppers on skewers. Brush with olive oil and grill or bake until cooked through. Alternate chunks of halloumi cheese with vegetables like cherry tomatoes, bell peppers, and zucchini on skewers.
- Halloumi and Spinach Stuffed Chicken: Stuff boneless chicken breasts with a mixture of crumbled halloumi cheese, chopped spinach, and lemon zest.
These dishes showcase the versatility of halloumi cheese and provide delicious ways to incorporate it into your diet.
Healthy Ways to Include Halloumi in Your Diet
Halloumi cheese can be a healthy addition to a balanced diet when consumed in moderation.
- Salads, Wraps, and Sandwiches: Use halloumi cheese as a protein source in salads, wraps, and sandwiches.
- Balanced Meals: Pair halloumi cheese with roasted vegetables and whole grains for a balanced and nutritious meal.
- Toppings: Use halloumi cheese as a topping for whole grain pizzas and pasta dishes.
- Snacks: Enjoy halloumi cheese as a snack on its own or paired with fruit and nuts.
Choosing and Storing Halloumi
When choosing halloumi cheese, opt for high-quality varieties made from sheep’s or goat’s milk.
Storage Tips
- Unopened halloumi can last up to 1 year in the refrigerator.
- After opening it, store it in salt water in an airtight container or wrap it in parchment paper or waxed paper. Keep it in the fridge.
- Halloumi can also be stored in an airtight container and frozen for up to 6 months. When you’re ready to use it, defrost it in the fridge overnight before adding it to your recipes. To maximize its quality, wrap it in waxed paper or parchment paper or store it in an airtight container in salt water.
Substitutes for Halloumi
If you’re having a hard time finding halloumi at your local supermarket, there are many other types of cheese you can use instead.
- For example, queso para freir is a type of Latin American cheese that is often used for frying thanks to its high melting point, firm texture, and mild taste.
- Kefalotyri is a similar option from Greece and Cyprus. Because it’s slightly harder than halloumi and has a saltier flavor, you may need to adjust your recipes accordingly before swapping in kefalotyri.
- Paneer, also known as Indian cottage cheese, can also be used in place of halloumi in some dishes thanks to its high melting point and mild flavor.
Other possible substitutes for halloumi include:
- feta
- queso blanco
- tofu
- saganaki
- queso panela
- manouri
- anari
- provolone
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