If you're wondering, "Is Burrata Keto-Friendly?", the answer is a resounding yes! Indeed, Burrata is considered keto-friendly. The relatively low carb content makes Burrata a good choice for those adhering to a keto lifestyle. This article delves into why burrata fits into a ketogenic diet, its nutritional benefits, and creative ways to incorporate it into your keto meal plan.
Understanding the Ketogenic Diet
The ketogenic diet emphasizes low-carb, high-fat foods which help the body to enter a state called ketosis. In this metabolic state, the body burns fat for fuel instead of carbohydrates.
Burrata: A Keto-Friendly Cheese
Burrata is a fresh Italian cheese made from mozzarella and cream. What sets it apart from mozzarella is that Burrata is a creamier version of mozzarella. It’s made from a mozzarella shell filled with a rich, creamy centre of fresh cream and mozzarella curds. This makes it softer and more indulgent than regular mozzarella. A typical serving of burrata (about 100 grams) contains around 0-1 grams of carbs, making it an excellent choice to add to salads, pair with low-carb vegetables, or enjoy on its own.
Nutritional Profile of Burrata
Burrata is not only delicious but also a significant source of many crucial nutrients. Nutritional data is sourced from the US Department of Agriculture's FoodData Central system.
Each 100g serving of Burrata provides the following approximate values:
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- Calories: 250.0 kcal
- Carbohydrate, by difference: 3.57g
- Total fats: 21.43g
- Fatty acids, total saturated: 14.29g
- Protein: 10.71g
- Sodium, Na: 214.0mg
- Calcium, Ca: 214.0mg
- Cholesterol: 71.0mg
In terms of macronutrients, Burrata offers approximately 25g of protein, a vital nutrient for muscle repair and growth. It also provides 27g of fat, including both saturated and unsaturated fats. While it's higher in fat, it's important to note that fats are an essential part of our diet, crucial for cell growth and nutrient absorption. As for micronutrients, Burrata is packed with various vitamins and minerals. It's high in calcium, with about 500mg per 100g, which is instrumental in bone health. There's also a good amount of vitamin A, a nutrient known for supporting eye health. Burrata has about 330 IU of this essential vitamin. Burrata further includes trace amounts of other nutrients such as vitamin B12, essential for nerve function, and phosphorus, key for teeth and bone health.
Burrata offers several nutritional benefits, as it is a good source of protein with 10.71g per 100g serving and provides essential minerals like calcium and sodium.
Incorporating Burrata into a Keto Diet
Burrata contains a relatively low amount of net carbs, with just 3.57g per 100g serving. The low net carb content makes it a suitable choice for both strict and relaxed keto diets. Some people follow a more relaxed form of the ketogenic diet or a low-carb diet where they limit their net carb intake to between 30-50g per day. Yes, Burrata can typically be incorporated into even a strict keto diet.
Burrata can be a delightful addition to a variety of keto meals due to its creamy consistency and mild flavor. Nutritionally, Burrata brings several benefits to the table. In terms of incorporating Burrata into your meal plan, there are numerous creative ways to do so. From making it a star in a salad or a topping for a keto-friendly pizza, the possibilities are endless.
Keto-Friendly Burrata Recipes and Serving Ideas
Burrata's creamy texture and mild flavor add a delightful touch to various keto-friendly meals.
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Some recipe ideas include:
Burrata with grilled zucchini and cherry tomatoes: A simple yet elegant dish that highlights the fresh flavors of summer.
Keto-friendly Caprese salad: Combine fresh basil, Burrata, and low-carb tomatoes for a classic Italian salad.
Burrata Caprese Salad: This super-delicious salad combines ripe tomatoes, fragrant basil, and velvety burrata drizzled with olive oil and balsamic vinegar. This salad is also gluten free and low carb keto friendly.
Tricolore Burrata Salad: This salad is the best when eaten within 48 hours of being made. Seasonal is always best, particularly when you’re talking about sun-ripened tomatoes fresh off the vine from your garden or farmers’ market. Ingredients: tomatoes, avocado, extra virgin olive oil, balsamic vinegar, white or black truffle oil (optional), Burrata ball, salt, pepper, fresh basil for garnish.
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Instructions: Wash and slice the tomatoes. Halve the avocado and remove the stone. Peel and slice the avocado. In a small bowl, mix the olive oil and balsamic vinegar (preferably use non aged vinegar as it's lower in carbs). Divide the tomatoes and avocado between 2 serving bowls (or up to 4 if served as a side. Halve the burrata and tear or roughly chop each half and place on top of the vegetables. Season to taste with salt and pepper.
Chaffle la Buratta: Layers of creamy Boursin and Burrata cheese with Italian cured meats and fresh tomatoes.
Burrata Caprese Salad Variations
- Mediterranean Burrata Caprese: Add kalamata olives and thinly sliced pickled red onions.
- Pesto Burrata Caprese: Swirl in fresh basil pesto with the olive oil.
- Burrata Caprese with Roasted Vegetables: Top the salad with peperonata, grilled zucchini, and eggplant.
- On a Bed of Arugula or Spinach: Serve the salad over a bed of fresh arugula or spinach for added texture and a peppery bite. It turns the salad into a more substantial meal. Add a scattering of Chicken Skin Chips for crunch and some prosciutto for a meatier Italian burrata salad.
- With Grilled Protein: Pair the salad with grilled chicken, steak, or prawns/shrimp for a complete and satisfying meal.
- In a Wrap or Sandwich: Use the salad as a filling for a wrap or sandwich (use our Low Carb Bread recipe for a keto-friendly caprese sandwich).
- As a Side with Pasta: Serve the salad alongside a simple pasta dish, such as lemon pasta or garlic spaghetti.
- On a Charcuterie Board: The burrata caprese salad adds a fresh, vibrant element to a charcuterie board with various cheeses, cured meats, and fresh fruit.
Tips for Enjoying Burrata
- Burrata means “buttered” and that name is spot on.
- This burrata salad is the best when eaten within 48 hours of being made.
- Seasonal is always best, particularly when you’re talking about sun-ripened tomatoes fresh off the vine from your garden or farmers’ market.
- Store the burrata in its original liquid in the fridge, tomatoes at room temperature, and basil wrapped in a damp paper towel in a plastic bag in the refrigerator.
- Use ripe, firm tomatoes to prevent excess juice.
Keto-Friendly Alternatives to Burrata
While Burrata is a keto-friendly food, portion control is still crucial. If you're looking for alternatives, consider these options:
- Mozzarella: Mozzarella is a keto-friendly alternative to Burrata that can be used in similar recipes. Like Burrata, it has a creamy texture and mild flavor that works well in salads, as a topping for keto-friendly pizzas, or in a Caprese salad.
- Ricotta: Ricotta is another potential substitute, particularly in recipes that call for a creamy cheese. It can be used in a keto lasagna, in stuffed low-carb vegetables, or as a base for a keto-friendly dessert.
- Cheddar: If you're after a firmer cheese, Cheddar could work as an alternative. It's great for grating over keto-friendly dishes or melting into a sauce for a low-carb pasta substitute.
Important Considerations
While burrata is generally low in carbs, it's essential to consider the other components of your meal. Tomatoes are relatively low carbs, with about 3-4 grams of net carbs per 100 grams. This makes them a good option for a keto diet when used in moderation.
Both burrata and mozzarella are high in lactose so keep that in mind if you're lactose intolerant. Don’t ask for a dairy free substitute because their just isn’t one. If you are a defender of dairy, lover of Lactose, than boy are you in for a treat.