5 of the Best Cheeses to Safely Eat When You're Pregnant

Editor’s note: Like sushi, cheese is one of those things that pregnant women are warned not to eat. Of course, not all sushi is verboten, and neither is all cheese. Contributor Lauren Johnson-Wünscher, a cheese enthusiast, looked into the best options possible for when the craving hit and found the perfect swaps.

When my first-trimester food aversions hit, there was little that could make it better. Like many pregnant people, I didn’t want strong flavors or textures, and I certainly didn’t want anything containing cheese. I went from always opting for cheese to suddenly wanting it as far away from me as possible and feeling like I’d never eat cheese again. Something about the creaminess and dairy aroma of cheese sent waves of nausea through my body.

But once I was over the hump of debilitating fatigue, altered smells, and taste perceptions, cheese became a lot more appealing. Here I was, confronted with a food that I once loved, then hated, and now loved again. This felt like the culinary version of an unsustainable teenage relationship. I was ready to dive in, picking up where I left off. Only this time, I had to tread carefully because of the dreaded warning every pregnant person gets: stay away from sushi and soft cheeses.

Why Is Unpasteurized Cheese A Problem for the pregnant?

It’s far from impossible to satisfy the pregnancy craving for cheese; it just requires a little mindfulness around the guidelines for how to safely consume cheese. Dr. Lynae M. Brayboy, a double-board certified obstetrician and gynecologist, explains that unpasteurized cheese is more likely to encourage the growth of Listeria monocytogenes, which can potentially cause Listeria. “It happens more often in people who are pregnant because of their weakened immune system.”

Also, soft cheeses, whether unpasteurized or not, have more moisture and therefore are more likely to encourage Listeria growth, which is why pregnant people are advised to stay away. This means creamy brie spread on crackers is a no-go. The same goes for gorgonzola crumbles in your cobb salad. Queso Fresco, some fetas, and Roquefort are also often not pasteurized and therefore should also be skipped.

Listeria is killed when heated to 165º, so anytime you’re eating a soft or unpasteurized cheese in a cooked format, there’s a lot less to worry about. While it’s best to always ask your doctor and refer to individual cheese labeling or the guidance of your cheesemonger to find out what’s pasteurized and what’s not, Brayboy suggests avoiding high-risk cheeses (in addition to other high-risk foods) and if you can’t confirm food general safety practices, it’s better to bypass. “It’s just not worth the risk.”

It’s not all doom and gloom though; Here are some swaps that may help to ease the pain of missing out on my favorite cheeses. With these adjustments, although not often a 1-to-1 swap in terms of texture, you’ll have a handy list to refer to to take the guesswork out of dining.

Halloumi instead of feta

Feta is unique in its ability to crumble and provide a briny tang, while also breaking down enough to serve as a sauce, like with TikTok’s viral baked pasta. Halloumi matches Feta’s saltiness in dishes that call for Mediterranean flavors. While it’s not a textural match if you want something that has an adequate crumbly texture, the briny ricotta salata might also be the perfect substitute for your feta which may or may not be pasteurized. It’s been a beacon of joy while navigating this phase of my cheese-loving life. Read more about Greek Feta.

Cotija instead of queso fresco

Queso Fresco, fresh and mild with a slight tang, maybe the perfect final touch to light, summertime dishes. But because it’s common to come across an unpasteurized version, this may be a cheese it’s best to skip until it’s safe to consume unpasteurized foods again. If you’re looking for crumbly and mild, look no further than Cotija. While this aged cow’s milk cheese hailing from Cotija, Mexico may not have the same milky notes as Queso Fresco, it can just as confidently top dishes from all across the globe. Cotija is most commonly seen stuck to a coating of mayonnaise on the Mexican street food specialty Elote, but it works just as well crumbled onto salads, atop grilled vegetables, and of course, as a garnish for taco night.

Cream cheese instead of chèvre

While the vast majority of goat cheeses sold in the United States are pasteurized, there are of course some that aren’t. So to err on the side of safety (unless you have your cheesemonger or another reliable source on speed dial), I suggest grabbing some cream cheese. With cream cheese, you can snack away, spreading it to your heart’s delight on crackers and bread, with whatever topping tickles your fancy. It pairs with honey just like goat’s cheese and can also go equally well with desserts. I’m a fan of stirring in a seasoning blend like everything bagel seasoning, to gussy it up for a cheese platter. Read more about cream cheese and find our favorite brands at Cream Cheese 101.

Stilton or Danish Blue for Gorgonzola

While blue cheese was tricky for me (eating mold during pregnancy feels inherently wrong), some varieties are unpasteurized and softer than others. And with an increase in moisture, comes an ideal breeding ground for Listeria. So choosing harder blue cheeses such as Stilton or Danish Blue may be a safer bet than Gorgonzola. Stilton, with its crumbly texture and Protected Designation of Origin status, must be pasteurized to bear the name Stilton, so it is safe to eat. If you’re still on the fence about whether you want to try blue-veined cheeses during pregnancy, you can always opt to eat it in dishes where it’s cooked - pizza topped with gorgonzola and pears, or gorgonzola pasta should do the trick. Cooked blue cheese gave me all the satisfaction without the worry. Read more about Stilton.

Fontina instead of Brie and Camembert

I’m doing a bit of country hopping with this swap, but soft, mold-ripened, bloomy rind cheeses such as Brie and Camembert are often labeled as off-limits while pregnant. I found Fontina as a suitable equivalent. The texture is different, but going off the medium-sharp flavor the cheeses share as well as meltability there are actually more similarities than meets the eye. It’s definitely not a 1:1 swap, but I was looking for a gooey cheese that was more exotic than cheddar, and Fontina complemented my dishes nicely.

Viewing them as swaps instead of restrictions can help tame some of the heightened emotions that come with pregnancy. And if you think you’ve eaten a cheese on the forbidden list, stay calm. Dr. Brayboy suggests looking out for the symptoms of Listeria poisoning. “You tend to get flu-like symptoms: fever, muscle pain, backache, headache, maybe diarrhea or some other GI symptoms. If you have these symptoms after eating cheese, you should call your OB-GYN immediately and let them know what you’ve eaten.”