10 Healthy Alternatives to Cream Cheese

Explore these 10 healthy alternatives to cream cheese, try our home made healthy cream cheese recipe, and start living just a bit healthier each day.

In this article

Why People Crave Cream Cheese

Cream cheese boasts a high fat content, which is known to trigger the brain’s reward system by releasing dopamine, a neurotransmitter associated with pleasure and satisfaction. The creamy texture and rich flavor of cream cheese stimulate the taste buds and olfactory receptors, creating a multisensory experience that can be deeply satisfying.

Additionally, the presence of casein, a milk protein found in cream cheese, can produce casomorphins when digested, which have a mild opiate effect, further reinforcing the desire for this food. While cream cheese does contain a small amount of sugar, it’s the combination of fat and the creamy texture that primarily drives cravings.

The mouthfeel provided by the high fat content can create a comforting sensation, often associated with indulgent or luxurious foods. This sensory experience can make finding a cream cheese substitute challenging, as the alternative must mimic these desirable characteristics.

For those seeking healthy alternatives to cream cheese, the challenge lies in replicating the indulgent mouthfeel and complex flavor profile while providing improved nutritional value. A cream cheese replacement not only needs to satisfy the sensory demands but also align with healthier dietary choices. It’s a difficult balance to strike, and understanding these intricate cravings can help foster empathy for individuals trying to make healthier food swaps.

10 Healthy Alternatives to Cream Cheese

Greek yogurt
This thick and creamy alternative mimics the texture of cream cheese while offering higher protein content and probiotics for gut health. It’s lower in calories and can be used in both savory and sweet dishes.

Neufchâtel cheese
Slightly lower in fat and calories than traditional cream cheese, Neufchâtel offers a similar flavor and consistency, making it an easy one-to-one substitute in recipes.

Ricotta cheese
With a lighter texture but similar creaminess, ricotta is lower in fat and can be used in dips, spreads, and baking, providing a subtle, sweet flavor.

Cottage cheese (blended)
When blended until smooth, cottage cheese can replace cream cheese for a higher protein and lower fat option. It works well in dips and spreads.

Made from chickpeas, hummus is a plant-based alternative that provides healthy fats, fiber, and protein. Its creamy texture is perfect for spreading on bagels or using in dips.

Mashed avocado offers a creamy texture with healthy monounsaturated fats. It’s a nutrient-dense swap that can be seasoned to taste for spreading on toast or mixing into recipes.

Kefir cheese
This fermented dairy product is similar to cream cheese but with probiotics and a tangy flavor. It’s lower in lactose and can be used in spreads and dips.

Cashew cheese
For a dairy-free option, cashew cheese is rich in healthy fats and has a creamy texture. It’s ideal for those following a vegan diet and works well in spreads and sauces.

Almond milk cream cheese
Another vegan alternative, almond milk cream cheese is lower in saturated fats and suitable for those with dairy intolerances. It’s versatile for cooking and baking.

Light cream cheese
Simply opting for the light version of cream cheese can reduce fat and calorie intake while maintaining a familiar taste and texture for all traditional uses.

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Is Cream Cheese Unhealthy?

Many people are under the impression that cream cheese is inherently unhealthy, associating its creamy richness with a high calorie and fat content. While it’s true that cream cheese is calorie-dense and high in saturated fats, it also provides some nutritional benefits such as a modest amount of protein and calcium.

The key is moderation and understanding that not all fats are created equal. When considering a cream cheese substitute, it’s important to look for options that maintain the balance between indulgence and health.

Can Lactose-Intolerant Individuals Eat It?

There’s a common misconception that cream cheese is off-limits for those with lactose intolerance. In reality, cream cheese contains lower levels of lactose compared to milk, due to the way it’s processed. Some individuals with lactose intolerance may be able to enjoy small amounts of cream cheese without discomfort.

However, for those who are highly sensitive, seeking out a lactose-free cream cheese replacement is a viable option that doesn’t sacrifice the joy of creamy spreads.

Is Cream Cheese Gluten-Free?

Navigating the world of gluten can be tricky, and there’s often confusion about whether cream cheese is safe for those with gluten sensitivities. Pure cream cheese should be gluten-free, as it’s made from milk and a combination of other dairy components. However, additives in flavored or processed varieties may contain gluten, so it’s crucial to read labels carefully.

For those seeking a healthy alternative to cream cheese that’s also gluten-free, there are numerous options available that cater to this dietary requirement.

Does Cream Cheese Have Probiotics?

Amidst the growing awareness of gut health, many wonder if cream cheese can contribute to their daily probiotic intake. Traditional cream cheese is not a significant source of probiotics. However, some cream cheese alternative products are now being infused with probiotics to offer additional health benefits.

When searching for a healthy alternative for cream cheese with probiotics, look for those that specifically list live and active cultures among their ingredients.

Is Cream Cheese Keto-Friendly?

With the rise of the ketogenic diet, individuals often question whether cream cheese fits into this high-fat, low-carb lifestyle. Cream cheese is generally considered keto-friendly due to its high fat and low carbohydrate content. However, those on a strict keto diet should still monitor their intake, as the carbs can add up.

For a cream cheese substitute that aligns with keto principles, one should seek out full-fat versions, ensuring they contain no added sugars or unnecessary carbs.

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Homemade Healthy Cream Cheese


This is a healthy recipe for cream cheese that’s easy to make at home. It’s creamy, tangy, and satisfying, with a lighter texture and less fat than traditional cream cheese.

Prep Time

10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes (plus 12-24 hours for straining)


  • Large bowl
  • Cheesecloth
  • Strainer
  • Mixing spoon


  • 4 cups of low-fat Greek yogurt
  • 1/2 teaspoon of sea salt


  1. Place the strainer over a large bowl and line it with a cheesecloth.
  2. Pour the Greek yogurt into the lined strainer.
  3. Sprinkle the sea salt over the yogurt and mix it in with a spoon.
  4. Gather the corners of the cheesecloth and tie them together to form a pouch.
  5. Allow the yogurt to strain in the refrigerator for 12-24 hours, depending on your desired thickness. The longer it strains, the thicker your cream cheese will be.
  6. Once strained to your liking, remove the cream cheese from the cheesecloth and store it in an airtight container in the refrigerator. It’s now ready to be used as a healthier alternative to traditional cream cheese in any recipe.

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