• Alyssa Fontaine, RD
• Sep 05, 2024

Is Vegan Cheese Healthy?

So you’ve decided to go vegan or adopt a more plant-based diet, but you’re wondering if there’s anything that can replace your beloved cheese. Vegan cheese might be what you’re looking for. But how does it compare to the cheese you’re used to and are vegan cheeses healthy? As a vegan dietitian, I can assure you that vegan cheeses have come a long way and can provide not only the flavour and texture, but can also be a better alternative to regular cheese.

In this article we’ll discuss everything you need to know when choosing a vegan cheese and ways to incorporate it into your diet so you never feel deprived while eating plant-based. If you’re wanting to learn more ways to incorporate plant-based eating into your diet, reach out to a vegan dietitian! 

What is vegan cheese?

First of all, what exactly is vegan cheese? As the name entails, it is cheese made of non-animal ingredients. But what are the main ingredients and what do they do? 

• Ingredients for creaminess (and flavour)
  • Nuts (cashews, almonds, etc.)
  • Beans (soy, peas, chickpeas, etc.) 
  • Coconut (oil and/or cream)
• Ingredients for meltiness and/or stretchiness
  • Tapioca starch
  • Potato starch
  • Corn starch
• Ingredients for flavour
  • Salt, lemon, nutritional yeast, spices, and herbs
• Ingredients to make the cheese firm or thicken/emulsify
  • Agar 
  • Carrageenan 
  • Xanthan Gum 

These are the commonly used ingredients, and each provide integral components to the vegan cheese, from the flavour to the texture. If you don’t recognize some ingredients, rest assured that they are all completely safe. 

In fact, depending on the ingredients and your health concerns/goals, some vegan cheeses may even be better for you.

Is Vegan cheese good for you?

This all depends on what ingredients are used and how much of the cheese you will be eating. If you buy your vegan cheese at the store or are planning to, make sure to take a look at the nutrition facts label. And if you are making your own cheese from scratch, then make sure to know what ingredients to look out for. 

Is Vegan Cheese Healthier than Regular Cheese?

You might be wondering if vegan cheese is healthier than regular cheese. Let’s compare regular cheddar cheese to vegan cheddar cheese made of coconut to see if vegan cheese is healthier than regular cheese.

Kraft Shredded Cheddar Cheese	Violife Just Like Cheddar Shreds
Ingredients: CHEDDAR CHEESE (PASTEURIZEDMILK, CHEESE CULTURE, SALT, ENZYMES, ANNATTO (COLOR]), MODIFIED CORNSTARCH ADDED TO PREVENT CAKING, NATAMYCIN (A NATURAL MOLD INHIBITOR)	Ingredients: Filtered Water, Coconut Oil, Food Starch-Modified (Potato & Corn), Corn Starch, Salt (Sea Salt), Cheddar Flavor (Vegan Sources), Olive Extract, Paprika Extract & Beta Carotene (Color), Vitamin B12, Powdered Cellulose Added to Prevent Caking.

Saturated Fat 

This is important as store-bought vegan cheeses will often use coconut  as a main ingredient. This can provide flavour and richness to the cheese, but it is high in saturated fat, which increases cholesterol, increasing risk for heart disease. 

As you can see, both cheeses have 6 g of saturated fat per serving. So a vegan cheese made from coconut may not be “healthier.” Instead, look for nuts or beans as a main ingredient, such as cashews. These have healthy fats and are low in saturated fat. 

Sodium 

To capture the signature cheese flavour, manufacturers may add more sodium. Excess sodium in the diet can increase blood pressure, putting additional stress on our blood vessels and heart. That’s why, we want to check how much sodium. For each serving of cheese, aim for close to or less than 100 g per serving or less than 5% daily value. 

If we take a look at the vegan cheddar compared to regular cheddar, you’ll see that there is actually even more sodium per serving in the vegan cheddar! Instead, try the Treeline Cheddar Slices which have 170 mg sodium per slice (25g). 

Protein

Regular cheese is considered a protein source; however, its vegan counterpart is often low in protein. So, be aware that vegan cheese may not be the perfect replacement to regular cheeses. To be sure of how much protein is in your vegan cheese, take a look at the nutrition facts label! 

If we take a look at the vegan cheddar compared to regular cheddar, you’ll see that there is 0 grams of protein in the vegan cheddar while there is 6 g of protein in a serving of the regular cheddar. 

Generally, a vegan cheese with coconut as its main ingredient will have little to no protein. However, if you choose a nut (ex. cashew) or bean (ex. chickpea) based vegan cheese, then there will be a small amount of protein.

Calcium

Similarly, regular cheese is a great source of calcium, but the same cannot be said for its vegan counterpart. Vegan cheeses do not provide a great source of calcium, instead, look elsewhere to foods such as tofu, leafy greens, and beans. Better yet, you can try making your own vegan cheese with tofu. 

Here are the top picks of vegan cheeses from a vegan dietitian

Treeline Dairy-Free Herb Garlic Soft French-Style 

This vegan cheese hits all the spots when it comes to flavour, texture, and nutrition. Its italian herb and garlic flavour would be paired perfectly with some crusty bread. What’s even better is that per serving, it has 1 g of fibre, 3 g of protein, only 1 g of saturated fat, and 90 mg of sodium (4% daily value).

Kite Hill Cream Cheese 

This is a go-to for a bagel or even can be used in making a vegan cheesecake! If you’re wondering if vegan cream cheese can be healthy, this one’s a great option since it’s made of almonds. Each serving has 0 g saturated fat and 2 g of protein. It even has 1 g of fibre.

Go Veggies Cheddar Style Shreds 

These are the perfect vegan shredded cheese to go on your bean tacos or even sprinkled onto veggies. For each serving, it’s got 0 g of saturated fat!

Is vegan cheese good for weight loss?

Absolutely, vegan cheeses can be quite creamy and rich due to the fat content. Because of this, the fat content can help slow down digestion which will allow us to feel full for longer. 

In addition, adding the vegan cheese to our foods can help enhance the flavours of nutritious foods such as our vegetables and beans. This allows us to get more satisfaction from our foods, which will help minimize our cravings throughout the day. This will also ensure that we don’t feel deprived.

Mindful Eating

While portion sizes are important, it’s even more important to feel satiated from the food you’re consuming. That’s why I recommend mindful eating. This means being present with your food and thinking about the flavours and texture of your food, even the environment you’re eating in. By doing this, you’ll savour the food and be less likely to overeat. 

What can you do with vegan cheese?

Anything you can do with regular cheese, vegan cheese can do the same. You can purchase your vegan cheese at the grocery store – some common brands that manufacture vegan products are Daiya, Violife, Earth Island, and Kite Hill. Even brands such as BabyBel, Boursin, and even President’s Choice is dabbling in vegan cheeses.

If you’re wanting to be a bit more hands-on with cheese, you can even make your own in the recipes we’ll list later in the blog post! 

Easy Snacks

When you’re in a pinch and have little time to make food. Here are some healthy snacks that you can whip up in a jiffy. 

• Whole grain bread with cheese 
• Whole grain crackers or rice crackers with cheese
• Carrots or celery with cheese
• Cheesy stuffed tomatoes
• Cheese and fruit (sliced apple or pear)

Recipe Ideas

If you’re wondering if you can still have your classic cheesy dishes as a vegan, rest assured that you can absolutely do this. You can either substitute regular cheese with vegan cheese or try some of these recipes which use either store-bought vegan cheese or homemade vegan cheese. 

Vegan Burger

You can still have your favourite comfort food as a vegan! Trust that this dish will satisfy all your cravings with its vegan cheese made of silken tofu. In addition to the tofu, it also has lentils for additional protein.

Vegan Lasagna 

Are you craving lasagna? Well, look no further because this recipe has just that along with a good amount of vegetables and lentils for the tomato sauce. And instead of lasagna pasta, this dish uses sliced eggplant (aubergine) for even more plant power! Of course, substitute with regular lasagna pasta if you’d prefer.

Vegan Quesadilla

Enjoy this delicious cheesy vegan quesadilla with your family and friends. It uses a beans, mushrooms, and a vegan cheese sauce as the filling. This is sure to be a hit for even non-vegans and will definitely fill you up.

Vegan Cheesecake 

Now it’s time for the dessert – try this delicious cheesecake made from silken tofu. What makes it even better is that no baking is required so it can be whipped up pretty quickly in a food processor. 

Can I make my own vegan cheese?

You can absolutely make your own vegan cheese. That way, you can control all the ingredients that go in, but also tailor the flavours to suit your palate the best! Here are some vegan cheese recipes which do not use coconut oil as this can be a source of saturated fat.

Vegan Cheese Sauce 

Try this vegan cheese sauce in your nachos or pastas. Bring it to any party or gathering and I can guarantee it’ll be a hit!

Vegan Sliceable Cheese 

Are you a fan of charcuterie boards? Or are you looking for an alternative to your regular cheese slices? Then this might be the recipe for you. It’s versatile and uses cashews as its main ingredient.

Garlic Herb Cheese 

Try this soft vegan cheese infused with garlic and herb! Pair it with some crusty bread and enjoy the richness from the cashews and cheesiness from the nutritional yeast. 

Vegan Parmesan 

Give this recipe a try when you’re making any type of pasta. Sprinkle it on and you might be surprised that it’s made of walnuts and nutritional yeast. 

Final Words

Overall, vegan cheese can be a great alternative to regular cheese when switching to a vegan diet or a more plant-based one. Adding it to your eating pattern can help make you feel more satisfied at meals, highlighting different flavours and textures in your dishes.

With there being more options than ever before, there can be a vegan cheese that hits all your cravings and desires. Just make sure to be present with your food and savour each and every bite. That way, you will get the most out of your food.

If you have any questions about eating a vegan diet, reach out to a vegan dietitian.