Kefir Cheese and Whey

I make a lot of kefir cheese. I use kefir cheese in place of any recipe that calls for cream cheese, sour cream, or  Greek yogurt. It's very versatile, and the length of time you strain it will determine how thick it becomes. Making kefir cheese is one of my favorite things to do with kefir—and it’s a great way to sneak kefir into the diets of picky eaters because it tastes so much like cream cheese. We have 43 different ways to use kefir cheese in dips, salad dressings, kefir ice cream, soups, and more! I make it regularly and use it constantly. You can also use the leftover whey to make cultured vegetables and kefir soda, and we have  9 ways for using your extra kefir whey too.  

Kefir cheese is 99% lactose free

The curds (or the cheese) portion of kefir contains most of the fat, casein, and vitamin A, but whey also contains a lot of beneficial properties and they both contain probiotics. Kefir cheese is loaded with calcium because it is so concentrated. The good lactic acid bacteria in kefir eat the lactose (milk sugars) out of the milk, lower the pH, make it tart, and cause the milk protein to thicken. While these bacteria ferment the milk, the digestion of the lactose makes kefir easily digestible. Kefir is considered a pre-digested food. The bacteria make probiotics from the sugars and also make it 99% lactose free.

How to Make Kefir Cheese and Whey

9 Ways to Use Extra Kefir Whey

Whey The Liquid Gold in Kefir

Nutritional Information

Carbohydrates, Fats, and Proteins

When you make kefir cheese, the whey has most of the carbs and the cheese has most of the protein.
The breakdown goes like this: based on 1 cup of fat-free milk, the whey contains 83% carbs; 3% fat; and 14% protein.
The whey liquid is carbohydrates in the form of lactose or milk sugar. A 1-cup serving of regular whey contains nearly 12.6 g of carbs, accounting for three-fourths of its roughly 67 calories The other calories are from Fat 0.9, and Protein 2.1.

Now, this changes through lactic acid fermentation which can significantly lower the carbohydrates depending on how long it is fermented. During the process of fermentation, microorganisms such as bacteria and yeast convert organic compounds – such as sugars and starch – into small amounts of alcohol or acids. For example, much of the starches and sugars in milk kefir, cultured vegetables, and kombucha tea are converted to lactic acid and this lactic acid acts as a natural preservative keeping out pathogens and foodborne illness. Lactic acid is an organic molecule. Its chemical formula is C3H6O3. It has the same proportion of carbon, hydrogen, and oxygen as carbohydrates but it is technically not a carbohydrate.

One cup of kefir cheese made with non-fat milk has roughly 30 calories: 1 gram of fat, 3.5 grams of protein, and 1-2 carbohydrates. This can change based on the length of fermentation and the type of milk you use.

One cup of kefir whey made with non-fat milk has roughly 37 calories: 1 gram of fat, 2 grams of protein, and 5 carbohydrates. This can change based on the length of fermentation and the type of milk you use.

​Kefir is considered 99% lactose free since the milk sugars are significantly lowered to 1-3 carbs per cup. This is why you get a sour taste - the milk sugars are lowered through lactic acid fermentation.

Listen To My Podcast

Whey has been called liquid gold, and it has been used throughout history to help with many diseases. It's a superfood that can help with a myriad of ailments. Kefir cheese has many wonderful properties too. Let me show you the many properties and ways to use this wonderful food!

Listen To My Podcast

Making kefir cheese is one of my favorite things to do with kefir—and it’s a great way to sneak kefir into the diets of picky eaters because it tastes so much like cream cheese. I explain the nutritional side of whey and kefir cheese in this podcast. Tune in to learn more.

43 recipes for kefir cheese

Go ahead and make some kefir cheese, it's really easy to make. You'll just need a strainer, coffee filter, and some kefir. Scroll down to see the 43 recipes!

Acorn Squash with Wisdom Kraut
Fall never tasted so good! The tangerine hue, in butternut squash signifies its many nutrients. […]
Apple Kefir Dressing
This recipe was created for the Salad in […]
Blueberry Pecan Kefir Pancakes
Kefir cheese makes yummy, fluffy pancakes. Although heat kills the probiotics, I added a blueberry […]
Brownie Cupcakes (Gluten Free)
My daughter Maci asked if I would make her chocolate, peanut butter, probiotic, sugar-free birthday […]
Chocolate Lavender Pots of Kefir Creme
This recipe is my personal Valentine to each and every one of you. Thanks for […]
Coconut Almond Kefir Ice Cream
Coconut milk is full of medium chain fatty acids, which supports the thyroid and gives […]
Coconut Kefir Ice Cream
Coconuts is one of the best sources of lauric acids, a protective type of fatty […]
Cranberry Kefir Delish
You can add small orange slices to this dish after it is already prepared for […]
Cream of Vegetable Soup (Thanksgiving Soup)
🍂🍁This basic vegetable soup recipe is a perennial favorite — and it’s a great way […]
Creamy Kefir Broccoli
This is a creamy mashed broccoli that my family loves as much as mashed potatoes. […]
Fairest Salad in the Land
One of the secret ingredients in this recipe is the Nutritional Yeast. It has a […]
Fermented Jalapeno Dip
I made this dip in California for a class and a local shoppe picked up […]
Garlic N Kefir Cauliflower Mash
You can use double the cauliflower if desired!
Gingerbread Bars with Kefir Frosting
Molasses gives these bars their rich flavor. Molasses is a rich source of nutrients, and […]
Grinchy Kefir Smoothie
Spirulina is optional in this smoothie, but it has many benefits. It's considered a superfood […]
Kefir & Kombucha Fruit Salad
Here are some of the benefits of eating this salad. Apples help to activate the […]
Kefir Cheese Ball
This is one of the best cheese balls you will ever have. We have this […]
Kefir Claus
🎅Perfect little kefir holiday treats. Fun to make too and you'll get kefir and prebiotics […]
Kefir Festive Pie
This recipe can be tweaked and made many ways. You can make it dairy free […]
Kefir Fruit Dip
You got to admit it sure is pretty and it will please the inner world […]
Kefir Guacamole
I could live on avocados. When I got an avocado tree at my new home, […]
Kefir Kraut Dip
We love, love this dip and so do the people who come to my classes. […]
Kefir Lemon Yule Log
I made this for a Christmas Cultured Class I did and boy was it a […]
Kefir Pistachio Pesto
Serve with cherry tomatoes, baked pita chips, crudities, or a million other things. This pesto […]
Lemon Kefir Dressing
This super yummy dressing is one I use on my […]
Lemon Kefir Ice Cream
I make this sugar free, but you can add any kind of sweetener you'd like.
Parmesan Crisps with Kraut and Cheese
Top these with cultured veggies for a great snack or meal.
Peanut Butter Kefir Ice Cream
You can substitute almond butter, cashew butter, or any nut butter for a great kefir […]
Peppermint frosting
Peppermint Kefir Frosting
This frosting is so delicious and super creamy. You can omit the peppermint if needed.
Peppermint Kefir Ice Cream
This recipe was inspired by my dad, Don, who loves peppermint. We had peppermint ice […]
Pepperpot Soup
I made this for a friend who came to my house for lunch. After eating […]
Popeye Kefir Ice Cream
Spinach is a superfood and one of my favorite foods to add to foods for […]
Probiotic Pickle Poppers
These get gobbled up at parties and they're fast and easy to make. Kids love […]
Pumpkin Kefir Cheese Ice Cream
Top with cinnamon toasted pumpkin seeds.
Red, White, Blue and Cultured Too
This recipe takes just a few minutes to put together. It is super versatile with […]
Ron's Kefir Onion Dip
You can serve this dip with homemade potato chips. I cut thinly sliced potatoes and […]
Root Beer Kombucha Float
Try my Root Beer Kombucha for a root beer float.
Spicy Kefir Veggie Dip
This dip is packed with kefir cheese, cultured veggies, and a wallop of vitamin C! […]
Sprouted Strawberry Scones with Lemon Kefir Topping
You can change the fruit in this recipe to a different berry. I love substituting […]
Strawberry Kefir Ice Cream
This is my daughter Holli's favorite kefir ice cream. It's a great way to get […]
Sweet Potato with Cultured Toppings
This is a baked sweet potato topped with cultured vegetables then topped with a dollop […]
Tuscan Zucchini Dip
The walnuts is this dip give it a unique flavor. I love to top my […]
Whipped Kefir Topping
I love this topping and I use it often. It gives everything a little probiotics […]

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