Ricotta cheese is a popular ingredient in many dishes, from lasagna to cheesecake. While regular ricotta contains fat, some people wonder if there is a fat free version available. This article will examine if fat free ricotta cheese exists and provide information on nutrition, uses, taste, and where to find it.
What is Ricotta Cheese?
Ricotta is an Italian whey cheese made from the leftovers of cheese production. Typically, it is made by heating the whey leftover from mozzarella or provolone cheesemaking. The heating causes the remaining proteins in the whey to denature and coagulate, forming curds which are then collected, pressed, and shaped into ricotta cheese.
True ricotta cheese is made of whey, not milk. However, some commercial ricotta may be produced from whole, low fat, or skim milk. Most ricotta is a fresh cheese, so it does not undergo an aging or ripening process. This results in a very soft, creamy texture and mild, delicate flavor.
Ricotta provides an excellent source of protein. A 1/2 cup serving provides approximately 14 grams. It also contains calcium, phosphorus, vitamin A, and vitamin B12. However, most types are relatively high in fat and calories. A 1/2 cup of whole milk ricotta has about 180 calories and 14 grams of fat.
Nutritional Profile of Low Fat and Fat Free Ricotta
To reduce the amount of fat and calories, some companies produce part skim, low fat, and fat free versions of ricotta cheese. How does the nutrition compare?
Here is the nutritional profile for 1/2 cup servings of different types of ricotta cheese:
| Type | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Whole milk | 180 | 14 | 14 | 4 |
| Part skim | 140 | 9 | 16 | 3 |
| Low fat | 100 | 2.5 | 16 | 5 |
| Fat free | 90 | 0 | 18 | 6 |
As you can see, fat free ricotta contains no fat, while still providing protein and a modest amount of calories. The protein content is increased slightly in the fat free options. However, the fat contributes a lot to the rich, creamy texture of ricotta, so removing it completely does change the taste and texture.
Uses for Fat Free Ricotta
What are some ways you can use fat free ricotta cheese?
Here are some potential uses:
- Lasagna – Use it as a lower fat substitution for ricotta in lasagna recipes. The other ingredients like sauce, pasta, cheese, and herbs will still provide plenty of flavor.
- Cheesecake – Cheesecakes made with ricotta will be lighter and lower in fat and calories when using the fat free option.
- Pancakes or waffles – Add ricotta cheese to pancake or waffle batters for extra protein and moisture.
- Fillings and spreads – Use as a base for healthier veggie or meat wraps, on toast, in stuffed shells or manicotti.
- Dips – Puree with herbs, lemon, and seasonings to make a creamy, protein-packed dip for veggies.
- Smoothies – Blend with fruit and milk or yogurt for a high protein, meal-replacement style smoothie.
Overall, fat free ricotta can be used in savory dishes like Italian food, appetizers, pastas, and Greek cuisine as well as sweet recipes like pancakes, custards, cheesecake, and smoothies. The possibilities are endless!
Taste and Texture
Of course, removing all the fat does significantly impact the taste and texture of ricotta cheese. Fat free ricotta will be:
- Lower in creaminess and richness
- Watery, less dense consistency
- Less salty tasting
- Milder in flavor
- Grainier or crumbly texture
- Less luxurious mouthfeel
Many people still enjoy the mild, fresh flavor of fat free ricotta. Just don’t expect it to deliver the same indulgent texture as the full fat version. Focus on dishes that have lots of other strong flavors so the ricotta is not the star. Or, mix it with milk or cream to improve the texture.
Where to Find Fat Free Ricotta
Most major grocery stores carry fat free or non-fat ricotta cheese. Popular national brands like Galbani offer fat free options. Many store brands or generic labels also have nonfat ricotta. Here are some places you can find it:
- Grocery chains like Safeway, Kroger, Publix, Harris Teeter, etc.
- Membership warehouse stores like Costco, Sam’s Club, BJ’s
- Natural food markets like Whole Foods or Sprouts
- Convenience stores and pharmacies like 7-Eleven, CVS, Walgreens
- Online retailers like FreshDirect or Instacart for delivery
Be sure to check the label closely to verify 0g fat and no added cream. Part skim ricotta is often mistakenly labeled “nonfat”. Price-wise, fat free ricotta may cost $1-2 more per container than whole milk varieties. But for the calorie and fat savings, it can be worth it!
Making Your Own
You can also make homemade fat free ricotta pretty easily. Simply heat 1 gallon of skim milk with 2 teaspoons salt and 1/3 cup lemon juice or distilled vinegar. Keep heating until curds form, then drain through cheesecloth. Season and enjoy!
This method won’t produce quite as much yield as whey-based ricotta. But it’s tasty and contains 0g fat and 0g saturated fat.
Conclusion
In summary, there are definitely fat free options when it comes to ricotta cheese. By choosing fat free ricotta, you can eliminate the fat while still getting an excellent source of protein and minerals. The texture and flavor will be compromised slightly, but incorporating it into flavorful recipes can help mask that. Overall, fat free ricotta is ideal for anyone looking to cut calories, fat, and saturated fat in their diet without missing out on the cheesy flavors they love.