Diet with cheese

Say Cheese!

By Ashley Macha

We're not just talking about posing for a picture. We're talking about the versatile (and tasty) sliced, grated, and melted ingredient we adore. Despite its bad rap, cheese can be a nutritious! It fuels your body with protein, vitamin A, vitamin D, zinc, and phosphorus.

A 1.5 ounce piece of hard cheddar cheese (the size of four stacked dice) contains more than 30% of your daily value of calcium, and only 171 calories.

These 43 low-fat cheese recipes, from breakfast to main dish to dessert, will make you "say cheese" more often! 

Baked Two-Cheese Penne with Roasted Pepper Sauce

Keep your comfort foods with this twist on the traditional macaroni and cheese—and with fewer calories! This family-friendly meal provides calcium and half your daily requirement of protein. 

Cheese and Olive-Stuffed Tomatoes

Fresh herbs, olives, and feta cheese adorn these stuffed and broiled tomatoes. Cut the saturated fat by using fat-free feta cheese. This dish works as a small lunch or a side.  

Chicken Stuffed with Goat Cheese and Garlic

The Cordon Blue just got a makeover! Goat cheese, with its soft, mild texture and flavor, mixed with the spice of garlic, compliments the chicken breast—and for less than 503 calories per serving. 

Turkey Lasagna

This Italian comfort food gets a health makeover, with low-fat and reduced-fat cheese. Each serving is less than 300 calories and provides nearly half your daily value of protein.

If you're feeling frisky, add a cup of spinach for a great source of iron and folate.

Pepperoni Pizza

Pizza doesn't have to be unhealthy! Cheese is filled with calcium and vitamin D for healthy bones. Using turkey pepperoni lowers the saturated fat in the recipe, but still acts as a good source of protein.

Mix up this classic pepperoni pizza recipe with sautéed mushrooms to add earthy flavor.

If you’re looking for a veggie-friendly pizza, try this Spicy Margharita Pizza. 

Garden Vegetable Crustless Quiche

A quiche is like the omelet's fancier cousin, especially when packed with a handful of vegetables and three varieties of cheese. This vegetarian dish is also loaded with vitamin C and E, fiber, calcium, and antioxidants.

It is a crowd-pleasing and healthy meal (only 230 calories) that can be assembled the night before and refrigerated.

White Pizza

This recipe skips the tomato sauce for a triad of gooey cheeses—ricotta, Parmesan, and mozzarella. For less than 340 calories per serving, it's a good option for a healthy Italian dish.

Related: 13 pizza’s under 400 calories  

Arugula Pesto, Ricotta, and Smoked Mozzarella Pizza

Smoked mozzarella makes for a new take on the traditional pie. The arugula pesto adds a peppery bite and is loaded with fiber, vitamins A, C and K, and other nutrients, including potassium.

For more arugula recipes, try this arugula soup.

Try this recipe: Arugula Pesto, Ricotta, and Smoked Mozzarella Pizza
 

Zucchini Eggplant Lasagna

Who wouldn't want layers of cheese, fresh produce, cheese, pasta, and did we say cheese?

This vegetarian-friendly lasagna features vitamin C-packed tomatoes and fiber-rich eggplant, swimming in part-skim ricotta and mozzarella cheeses.

Try this recipe: Zucchini Eggplant Lasagna

Three Cheese and Sage Ravioli

Try this lighter version of a typically rich-and-heavy Italian classic. With triple the cheese, you get triple the amount of calcium (40% of your daily value of calcium), plus nearly half the daily recommendation of protein.

Sage adds a sweet, yet savory flavor and is a source for vitamin K.

Try this recipe: Three Cheese and Sage Ravioli

Green Vegetable Risotto

Sharp Parmesan cheese adds some zing to this mixed greens and risotto dish. Receive nearly half your recommended daily intake of protein, plus added vitamins from spinach.

Make it vegan by using vegetable broth instead of chicken broth.

Try this recipe: Green Vegetable Risotto

Grilled Shrimp Pizza

Skewered shrimp adds a barbecue bite to this low-fat pizza recipe. Two slices (only 458 calories) provides more than half your daily recommendation of protein.

Added to pizza, shrimp is a great way to increase nutrient intake to a popular comfort food.

Related: 17 Healthy Seafood Recipes

Try this recipe: Grilled Shrimp Pizza

Red Pepper, Goat Cheese, and Fresh Mint Wraps

Easy, portable wraps (like this five-ingredient recipe) are good for snacks or work lunches. They're nutritious too: Red bell peppers are loaded with more vitamin C than an orange; goat cheese provides calcium; and you'll get 10 grams of filling protein.

Try this recipe: Red Pepper, Goat Cheese, and Fresh Mint Wraps

Canadian Bacon-and-Cheese Quesadillas with Arugula Salad

A popular Mexican recipe gets an interesting twist with Canadian bacon. This quesadilla packs half your daily recommendation for calcium and protein.

For healthier options, choose turkey bacon and low-fat cheese to cut back on saturated fat. Use whole-wheat tortillas instead of flour tortillas for added fiber.

Related: Sweet Potato and Spinach Quesadillas 

Panini with Sauteed Mushrooms and Gruyere

This pressed and grilled sandwich combines creamy Gruyere with sautéed mushrooms, spinach, and red bell peppers. Mushrooms act as the meaty texture to the panini and provide potassium and iron.

Enjoy the whole sandwich for just over 400 calories and 30% of your daily value of calcium.
Try this recipe: Panini with Sauteed Mushrooms and Gruyere

Calzones Two Ways

Pizza's distant relative, the calzone, gets a health makeover using part-skim ricotta and part-skim mozzarella cheeses. Choose between a vegetarian calzone with broccoli and cheese, or a turkey pepperoni and cheese version.
Try this recipe: Calzones Two Ways

Cheese-Bacon Tart

Bacon isn't just for breakfast. This recipe can act as a hearty dinner entrée that will keep you full for only 298 calories per serving. Add green leafy vegetables, such as spinach or kale for added fiber, iron, and vitamins.
Try this recipe: Cheese-Bacon Tart

Italian Potato Torta

A wholesome combination of potatoes, tomatoes, and low-fat cheese makes this torta—Italian for tart, cake, or pie—a great vegetarian entrée that's packed with vitamins.

Serve with a mixed green salad and balsamic vinaigrette dressing for a complete Italian meal.
Related: 26 Reasons to Love Potatoes

Warm Eggplant and Goat Cheese Sandwiches

Eggplant does a whole lot more than add color to your plate—it contains plenty of vitamins, minerals, and disease-fighting antioxidants. Creamy goat cheese adds protein and calcium, and is lower in fat and calories than cheese made from cow’s milk.

Try a multigrain roll for a fiber boost.
Related: 11 Easy Eggplant Recipes

Blue Cheese Veal Chops

Forget your usual marinate. Slather this blue cheese spread over veal chops before cooking for a tangy (and satisfying) bite.

Each serving packs 25 grams of protein, half your daily recommendation of protein. Pair with whole-grain rice for heart-healthy fiber.

Try this recipe: Blue Cheese Veal Chops